Today I am going to be talking about something that not many like to talk about and that is overeating. Did you know even the healthiest of people go through phases where too much work, too many parties, too much stress or a packed social calendar leads them to overindulge on sweets, rich food, greasy burgers, or office snacks.
And if you’ve been working (and playing) hard, why not splurge a little, right?
Not so fast.
Before I start today’s post I created a poll for all of you (followers and friends) I am starting and Ebook (Health, Fitness, and Nutrition) and I am curious to what you would like to see from me? IF you have a moment check out the poll (no pressure) I would highly appreciate it. Ebook Poll
Reset your mindset
One of the most common mistakes people make when they want to get back on track with a healthy
“Diet” is to deprive themselves of “unhealthy” foods they love.
Truth be told: The all-or-nothing approach doesn’t work; it has never worked for anyone because it’s not sustainable. As a certified health coach (and a human) , I believe in practicing balance, listening to your body, and finding healthier ways to enjoy your favorite foods. Making healthy food swaps is one of the best ways you can still eat your go-to meals without missing them.
If macaroni and cheese is your favorite dish, try to give it a healthy twist by replacing cheese with a savory cashew cheese sauce to cut down on saturated fat. Swap out butter by using extra-virgin coconut or olive oil or grass-fed ghee.
Here is a recipe for mac and cheese It’s Vegan and Gluten-Free And this recipe comes with a cashew cream sauce Mac And Cheese
If you are allergic or sensitive to nuts here is a cheese sauce recipe that is made from cauliflower this cheese sauce takes roughly 30 minutes but it doesn’t disappoint
My Advice: Take things one day at a time and set small, realistic goals (J.O.B Just One Bite) you can accomplish every day. Maybe your goal is to start your morning with a healthy breakfast or meal prep for at least one meal a week. This way you can measure progress every day rather than setting yourself up for failure because you’re too overwhelmed.
I did a post awhile back about J.O.B Just One Bite For Nutrition if you are interested in reading that post here is the link J.O.B For Nutrition
Fill up on fiber-rich foods
There’s a reason you don’t feel completely satisfied after eating sugary and fatty foods with empty calories. Those foods lack fiber and protein that keep your blood-sugar levels stabilized and your hunger at bay.
When you eat a fiber-rich diet filled with a variety of vegetables and fruits, whole grains, beans, and other plant-based proteins, you’ll fill up fast and stay fuller longer. In addition, many fiber-rich foods are rich in antioxidants that help fight inflammation in the body that’s caused by stress, high cortisol levels, and unhealthy eating habits.
Resisting the urge to order a side of fries with lunch? If you’re finding it difficult to say no, the best strategy for fighting compulsive eating is to create a healthy meal plan that includes breakfast, lunch, dinner, and even dessert. And when those sweet or salty cravings hit, make sure you have healthy snacks in your arsenal. You’re less likely to get off track because you have a backup plan.
My Advice: For meal planning is to create a list of dishes you’d like to eat for the week and write up a shopping list of food and ingredients you’ll need.
Figure out your eating style: Do you like to mix and match ingredients for your meals, or do you like to follow recipes? If you like to mix and match ingredients, write a list of your go-to foods and how you’d like to pair them.
And if you prefer sticking to recipes, note foods you’ll need to cook up for the dishes. Make sure to take stock of things you already have at home so you avoid wasting food.
By creating a shopping list of foods you need, you also avoid wandering around aimlessly at the store, which can tempt you to add unhealthy foods you don’t need to your cart.
Journaling is one of my go-to strategies for everything from relieving stress to goal setting to creating mindfulness shifts.
If you’ve been overeating, there’s no better way to stay accountable, and I don’t just mean writing down everything you eat. Take journaling as an opportunity to also jot down how you feel when you eat these foods, what makes you feel off track, and what small steps you take every day.
It’s important to write about the good things — like the healthy salads and snacks you’ve made — but also to write about your challenges.
When you embrace your imperfect eating habits, you learn what your challenges and temptations are and can create strategies around them. So, the next time that donut craving hits, you’ll be aware of what triggered that craving and can squash it fast.
Nutrition and Fitness go hand in hand. You can’t have good health without both, which is why incorporating exercise into your routine is so important.
When you’re stuck in a pattern of overeating, your metabolism slows down and your body isn’t able to use energy efficiently because you’re consuming more calories than you’re using.
Working out can rev up your metabolism not only to burn calories but also to train your body how to use carbs efficiently and to use fat for fuel.
There are emotional and mental benefits of exercising, too. Taking a walk when you’re stressed out can help you reset and evaluate your choices when you’re tempted to indulge or overeat.
Overeating isn’t something to beat yourself up about. It’s human! The most important thing is to be aware of your relationship with food and to know how to get back on track after a period of overindulgence. And like always if you have any questions please don’t hesitate in reaching out and i will be more than happy to answer any questions about today’s post or any questions you may have. You can find my email in the link i provided.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com
I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️
➡️Where you can follow me⬅️
Check me out on Medium:
Pinterest: Amanda Explains It
Instagram: Amanda Explains It
Twitter: Amanda Explains It
Snapchat: amandaleilei (CoffeeandGlutenFree)