Opps! Did you overdo it a bit over the week-end? Do not worry...here is what to do: . 1. Do not weigh yourself! . 2. If you did weigh yourself, SLOW DOWN before you get upset and keep in mind: . -It is impossible to gain 3 pounds of pure fat (or muscle for that matter) over night! Literally impossible -The scale is reflecting changes in water (most likely due to sodium, sugar, and other carbohydrates) -You may be bloated due to eating any of the foods listed in above. There could be a large amount of fecal matter in the intestines . 3. Do not start cutting out foods right and left today! If you arent working out, it is ok to reduce your carbohydrates for the day, however. . -Always keep protein front and center of your food choices, and build around it. If you truly arent hungry for your carb servings, you do not have to eat them. Use good judgement. Resist the urge to keep eating sweet treats. A donut and coffee for breakfast will set you up for disaster the rest of the day. You are much better off with a pack of peanuts from the vending machine! . 4. A planned workout today involving intense weight training, HIIT, or full body is a good idea if you are able to do so. . -However, keep in mind that the objective is NOT to burn off your meal, but to use what you ate to FUEL your workouts (there is a difference). -Unless you are an athlete in training for a sport, please do not do any type of long duration cardio! This will just potentially cause a cortisol (stress response--i.e. belly and waist fat gain), and increase hunger hormones causing you to eat very large portions later on in the day. This could begin a nasty cycle of cardio/food restriction/binging which you want to avoid at all costs!! . 5. If hungover, add unlimited amounts of supplemental greens powder, BCAAs, a whole foods multi vitamin, and high quality fish oil until you are feeling better. . But above all, make sure that your emotional health is healthy! Do NOT feel guilty, or beat yourself up! Attaching emotions to how well you ate, or how well you did not eat is unnecessary guilt, and not a reflection of how awesome you are as a person. Remember: perfection does not exist, and it is called a holiday for a reason! .
Posted on: Tue, 02 Sep 2014 11:04:30 +0000
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