We have all been there. One cookie, turns in to three, turns in to the whole pan. Over eating happens, and unfortunately can throw off your progress. If losing fat is your goal creating a plan to stay on track consistently is key.
Do you struggle with weekend over indulging?
On track all week with your fitness goals, and then BAM the weekend hits.
The treat meals turn in to cheat days, in to a whole weekend of over doing it.
I get it.
We have all been there. One cookie, turns in to three, turns in to the whole pan. Over eating happens.
With that being said, don’t beat yourself up. It HAPPENS.
Here are my tips to avoid overeating.
Plan your treats:
If you know you will be going out to eat for something not so healthy later that night keep it balanced during the day. Focus on eating whole foods, drinking enough water ect. Avoid full cheat days and stick to treat meals. What’s the difference between a treat and cheat? Planning.
Know your triggers:
Do stressful situations cause you to overeat? Reflect. Take time to write out the things in your life that set you off. Be aware of the triggers that cause you to over do it. Create a game plan ahead of time to take on the situations that cause stress.
Drink water like its your job:
Staying hydrated is key. So often we mistake our bodies signs of dehydration for hunger. Make water your BFF all weekend. Drinking an adequate amount of water allows your organs to function properly. Drink 1/2 your body weight in ounces of water daily (200lbs=100 ounces)
Water increases your metabolism so much that if you’re chronically dehydrated, it can mean up to an 8-pound weight gain or more per year. It is so often we mistake hunger for dehydration. In order for proper diet and exercise to be truly effective, you’ll need to maintain a proper hydration level so that the body fat released into the bloodstream can be broken up into proteins.
Drink up butter cup!
Eat for your goals:
Do you plan and prep your meals during the week? Why leave out the weekend. The weekends tend to be jam packed with appointments, errands and family time. Prep ahead of time to make healthy items accessible. Offer to bring healthy dishes to the parties you attend.
Track your macros:
Macronutrients are nutrients that provide calories or energy. There are three main classes of macros: proteins, carbohydrates, and fats. It’s a new way of eating where you count macronutrients instead of calories. Flexible dieting gives you complete control over what you eat. It will change your perception about nutrition since you will mostly stop seeing food as good or bad but as macronutrients only. Tracking macros allows you to fit in the foods you love while still having the food you love.