It's the weekend, you are out with friends, you indulge in a few tasty treats that you would not typically eat. After a few drinks, your will power goes down and the good choices go down the tubes. BEEN THERE DONE THAT for SURE!!!
It happens and we are human.
So what can you do to rebound with some damage control?
1. Plan your day: So if your breakfast consists of a morning meeting or brunch with family or friends and you know its going to be muffins, donuts, croissants and mimosas that is OK! The good news is that you have the rest of the day to eat better. Lunch and dinner should be a healthy protein with a big serving of vegetables and lighter on the carbs and starches. you may even find that you are less hungry during the day after that bigger than usual meal. If you are faced with all those sweets and treats try balancing out your plate with some egg whites, turkey bacon and a muffin as your treat.
2. Make your last meal the healthiest: It's dinner time and you realize you have skipped breakfast, you ate out for lunch and you randomly snacked through the day. Make sure that your last meal of the day is a great one that is well balanced with a lean protein, a healthy whole grain carb {quinoa, brown rice, sweet potato} and some steamed veggies. End the day on a positive note. Make sure to have your last meal at least 3 hours before bed.
3. Drink your water: If all else fails you want to hydrate and keep your bodies metabolism going! It will help flush and digest the bad choices.
4. No Excuses, Get Moving: I know that exercise isn't always the thing you want to do after you have made bad decisions with food because you feel sluggish, you lack energy and you just would rather not workout. You may feel like its a lost cause. But it truly isn't. Get up and get your mind in the right place by doing a killer cardio sweat session! Try out BOD or Beachbody On Demand and stream some T25, 21 Day Fix, or Insanity Max30 right to your home TV or mobile device and get a sweat on no matter where you are!
Check it out here: Beachbody On Demand The psychological effects of exercise are sometimes more important than the physical ones.
5. Curb your morning carbs: If you binged the night before, try eliminating your carbs at breakfast. This gives your body some time to use up what it has stored rather than overloading your system with more. Stick with eggs, veggies and healthy fats like avocado and skip the cereal!!!
6. Don't give in: I know that binging can become a vicious habit and it takes some will power to overcome those emotional moments where you want to eat. But just because you had a bad meal or a bad day doesn't mean that YOU are a lost cause. You just pick yourself back up, you look at the positive, you learn from the situation and you keep moving forward. That is the best that you can do!!
Listen to your body after eating bad food. How does it feel? Do you want to feel like that or would you rather feel empowered, excited, confidence because you know you are making the right choices?
I am encouraging you all to stay focused on your goals this weekend!
You can do this!!!
If you are interested in staying accountable this holiday season I'm hosting a holiday survival guide group for 30 days to help us all survive the holidays without completely falling off the wagon! It starts on the 30th of November. For the details complete the application below!!!!!
Labels: Avocado, Binge Eating, clean eating, Egg Whites, melanie mitro, Tips for a healthy weekend, Weekend Eating, workout tips on the weekends
