25 Jun How to Bounce Back from a Weekend of Overeating
Ever noticed that when events happen they all happen on the same weekend? And with these events comes a little more indulgence than we expect! Creator of the internationally acclaimed fitness program, THE BOD, Sophie Guidolin shares some tips on how to bounce back from a weekend of over-indulgence
Find out why you are craving certain foods
Instead of feeling like you’ve been defeated, look into it further and find out why your cravings came about and learn how to pick up on signs earlier. Here are some reasons why you may be having a blowout:
- Restricting and starving yourself throughout the week, to ‘save’ calories for the weekend
- Constantly eating the same meals
- Emotional eating (turning to food when sad, stressed or bored)
- Eat whole foods consistently so you don’t get the ‘hangries’.
- Mix up what you’re eating to keep your tastebuds interested and stop cravings.
- Avoid restrictive diets – You’re human, as soon as you tell yourself you can’t have something, you’ll want it!
Go straight back onto your macros
After a blowout, your natural instinct might be to starve yourself and make up for the calories you overate. Don’t do this! Apart from triggering ‘starvation mode’ by barely eating, this kind of ‘punishment mindset’ is one we want to avoid. Dramatic reduction in calories will cause your metabolism to slow down to conserve energy. Keep your metabolism firing by getting straight back onto your macro
- Remember, one meal won’t make you lose weight – or gain weight.
- Consistency counts, so after a blowout, just eat normally.
- You haven’t ‘blown it’ even after a blowout – don’t use this as licence to eat badly for the rest of the weekend. Stop beating yourself up and start nourishing your body with whole foods instead.
Studies have shown that stress increases the intake of fatty, sugary foods. And if you ‘reward’ yourself for a tough day, achieving a milestone, or simply making it past the kids’ bedtime with a treat, you’re reinforcing this ‘comfort food’ thinking, which can soon become a habit. Remember it’s not called stressful eating for no reason!
- Learn to manage stress- it may be going for a walk, talking to a friend or doing a 10 minute meditation daily.
- Eat foods that are rich in nutrients – creamy Greek yoghurt with nuts and cinnamon or home-made bliss balls where you can control the ingredients!
- If you’re having any kind of treat – keep track of it, try writing it down. The act of monitoring your food can stop mindless munching.
Heaps of energy? Exercise. No energy? Exercise. Headache? Exercise. Muscle soreness? Exercise. Listen to your body and try adapt to what your body is craving.. A walk after dinner aids digestion, while a challenging weights session will blow off steam. Instead of diving into the ice cream tub, change your environment and get your body moving.
- You want to enjoy your workout and not see it as punishment, so don’t try sweat off the calories you’ve overeaten
- You might find you over eat when bored, if this is the case, change your mindset and environment fast. Get outdoors, even if it’s just a 10 minute walk around the block.
Stop where you are
If you’re in the middle of a ‘blowout’- stop right there. Remember you’re in control, you haven’t blown it yet. Just acknowledge that you’ve overeaten, work out what triggered it, and get back on trac
- Listen to your body and see if you’re actually hungry. Tell yourself, “I have the power to stop this potential blowout. It hasn’t been the best eating day, but I can make it better.”
- Try to ditch the ‘all or nothing’ mentality. Consistency and sustainability count more than one binge.
Instagram sensation and leading trainer Sophie Guidolin who is the creator of internationally acclaimed fitness program, THE BOD. Sophie is a nutritionist, master trainer, gym owner, author and world-renowned fitness model with numerous titles, most recently taking gold at the Arnold Classic and winning her IFBB Bikini Pro Card. She is also a mum of four.
Sophie’s passion for health started after her first pregnancy, during which she gained 28 kilos and developed gestational diabetes as a result of her unhealthy lifestyle. She started weight training and changed her diet, and she amazingly shed 30 kilos. Sophie has developed numerous workout and nutritional plans, transforming the lives of thousands of people, and is dedicated to leading a healthier, more active lifestyle. Counting macros along with weight training was the key to Sophie’s transformation. She believes in the practise of controlling your body fat and weight through nutrition, and controlling your muscle shape and size through training.