First off, no worries! Over eating happens and trust me when I say it happens to all of us.
The best thing you can do when you do feel like you went overboard and exceeded your calorie limits for the day, weekend or even for the week?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stop beating yourself about it! I know it’s easier said than done but the best thing you can do immediately is to stop beating yourself up about it and do your best to pick up where you left off.
You don’t need to punish yourself the next day or restrict calories because you over indulged. Simply start preparing your meals in advance and get right back on track. Remember that what’s done is done and there is nothing you can do to change the past. What you can do is look forward to the future and what you DO have control of. Make the necessary adjustments to crush the next few days ahead of you.
Also, by avoiding the guilt and shame that comes with over indulging you avoid the possibility of entering the “binge/ restrict” cycle.
When we feel like we need to “punish” ourselves for the choices we make around our food choices, we feed into a perpetuating negative mindset and allow ourselves to be victims of the repeated cycle of binging and restricting. For the record, this is the number one thing we want to AVOID. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a fun fact that should help keep things in perspective: 𝘺𝘰𝘶’𝘥 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘦𝘢𝘵 3500 𝘦𝘹𝘵𝘳𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘪𝘯 𝘢 𝘸𝘦𝘦𝘬 𝘢𝘣𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘮𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘖𝘕𝘌 𝘱𝘰𝘶𝘯𝘥 𝘰𝘧 𝘣𝘰𝘥𝘺 𝘧𝘢𝘵.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So just remember, progress is not made in a day and it can’t be lost in a day. You shouldn’t punish yourself for living your life. Here’s what you should do instead:
Recognize it ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Learn from it ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do better next time ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s important to remember it’s what we do the MAJORITY of the time that matters most when it comes to long term success. Mindset is is everything- you got this!