So you overate yesterday. For whatever reason, it doesn’t really matter. Overeating happens and it looks different for everybody. But, I’m sure you experienced at least one of these things…
Maybe you slept terribly after it. Maybe you woke up super thirsty or with a bad taste in your mouth. Maybe you feel puffier than the Michelin Man. Your joints might ache. Your rings might not fit. The definition you saw in your abs yesterday morning may resemble more of a soft pillow today. And of course, if you were daring enough to weigh yourself, you may be up several pounds.
And guess what?IT IS ALL OK. IT IS ALL TEMPORARY.
I have experienced ALL of this. Whether you label it a binge, overeating, getting off track, or “being bad,” the end result is still the same. Utter discomfort and probably accompanied by guilt, anger, frustration and regret. I get it. I have been there. And it still happens sometimes.
I decided to blog on this today because I overate yesterday. I got uncomfortably full. I didn’t HAVE to eat everything I did, but I did. Pregnant or not, it’s still the same, if not even worse, because I can’t take my old approach to rid myself of the damage. However, even if I was not pregnant, I would not resort to my old ways anymore. It required a mindset change, for sure. And it required self care and practice even more.
This blog is to simply HELP YOU FEEL BETTER WHEN YOU WAKE UP WITH A FOOD HANGOVER.
- RESIST THE URGE TO OVER CORRECT. This means do not go extreme with your food or workouts. Don’t fast all day because you ate 4 cupcakes yesterday. Do not allow yourself only veggies because “you were bad” yesterday. Do not double your cardio and kill yourself trying to erase the damage of what you ate. You can’t. And even if you did, you would most likely be left with a ravenous appetite to battle today, too, which will just make you more cranky to try to restrict. Think EVEN STEVEN. More tips on this to come…
- DO NOT BEAT YOURSELF UP. Nobody has ever beaten themselves skinny. If anything, it will only cause you to treat yourself WORSE, which is the last thing you need right now.
- HAVE COMPASSION FOR YOURSELF. This is not your fluffy “I love you and your are beautiful” talk. I mean take a deep breath and remind yourself, IT HAPPENS. It is not the end of the world and it will not undo all the good you do on a consistent basis. So don’t be over dramatic. Imagine if every time we over ate our physiques went to shit and all our healthy eating and sweating was for nothing? It doesn’t work like that, remember…
- FOOD AND FITNESS HAVE A CUMULATIVE EFFECT. One night won’t make you fat, and one day of strict eating won’t make you skinny. It’s a blip in the radar. It disappears like a sunny day in Buffalo. You won’t even remember you overate last night by the time Wednesday comes. Think about it. You’ll agree. So, instead of overgeneralizing things, continue with these tips…
- GET A GOOD SLEEP as much as possible. If it’s a weekend, allow yourself the extra sleep, if you can. Sometimes we think waking up and hitting the gym at 5 am will fix everything, but sometimes, the extra rest will actually do better for you because of how it helps balance your hormones. You ever notice how you tend to eat and move better when you are well rested? Plus, it gives your body time to sort out the crap you had. Simple and logical.
- THEN, MOVE & SWEAT. Yes, once you get the rest you can, move. And if you can sweat, even better. This does not mean OVER CORRECT and kill yourself with extra long and intense workouts. Do a workout. Add in a walk outside to refresh yourself and remind yourself you really didn’t do as bad of damage as you think. But we always feel better after we move. In the words of Elle Woods from Legally Blonde, “Exercise releases endorphins. Endorphins make you happy. Happy people just don’t kill their husbands. They just don’t.” Like getting enough sleep, we also tend to treat ourselves better when we workout. It’s a scientific phenomenon. 10 minutes or 40 minutes, it will help you feel more like yourself again.
- EAT SOME QUALITY PROTEIN. Most likely, we overate carbs and sugar. If it was just protein and healthy fats, we would not wake up feeling like crap. So because of this, our blood sugar went on an extreme roller coaster ride. Our insulin surged. And our fat burning stopped. And our blood sugar crashed. And we feel like shit so we want more sugar to feel better. But, that is NOT what we NEED. To help balance your blood sugar, opt for a quality protein source. It doesn’t have to be JUST protein. Sometimes like whole eggs or a protein shake can be just the start you need to help you feel better and in turn, treat yourself better. Which brings me to…
- TREAT YOURSELF TO SOME SELF CARE. So we slept, we moved, we had a high quality meal to balance blood sugar. Now what? What do we do to stop dwelling on yesterday’s eating charade? We do something that makes us feel good. A hot shower. A bath. A walk. Read. Write. Color. Clean. Prep a good meal for dinner or the week. Journal. Just don’t keep worrying about yesterday. It’s over. Make your choices NOW to treat yourself well.
- REMEMBER HOW THIS FEELS. One of the best things you can do during a food hangover is learn from it. Remember how shitty you feel. Maybe look at what you ate that made you feel this way. Then next time you are in a similar situation, you can ask yourself DO I WANT TO FEEL LIKE THIS AGAIN? Sometimes, you will. Sometimes those cupcakes from Wegmans from will be so good that this is worth it. Other times, you’d rather not feel down and out from some cupcakes that do nothing nutritionally for you.
- DO NOT WEIGH YOURSELF. If you overate, especially if it was carbs and sugar, you will weigh more today. It’s just a fact. Carbs hold water. The more carbs you eat, the more water weight you will have on you and therefore the more you will weigh. It does not mean you gained 3 pounds overnight. This is very, very hard to do. So why subject yourself to the scale? I personally loved every one of the 4 cupcakes I ate yesterday. I do not need a scale to ruin it for me. Give yourself a couple days to level out because YOU WILL.
REMEMBER YOU DID NOT FAIL. YOU WERE NOT BAD. YOU DID NOT SCREW UP. YOU DID NOT RUIN ALL YOUR PROGRESS. YOU DID NOT GAIN TEN POUNDS OVERNIGHT. YOU ARE NOT GROSS. YOU ARE NOT DISGUSTING. DO NOT REGRET. DO NOT FEEL GUILTY.
More likely than not, this is not an everyday occurrence. You just have to give your body time to level out and not ruin it with your mind.
Like I said, I LOVED MY CUPCAKES YESTERDAY! I slept in a little bit because it was Sunday and I could. I started my day on my treadmill, catching up on my WWE DIVAS show. I drank my water then made myself 2 whole eggs on 2 pieces of ezekial bread toast. I took a hot shower, got chicken ready for dinner, and got on with my day.
I am writing this blog as a reminder to myself because I used to kill myself to undo the damage I thought I did but I can promise you that resorting to those extremes and that urge to over correct will ultimately do more damage than what you ate last night. Sometimes, the best remedy for a food hangover is a short memory. We must stop punishing ourselves for the past.
And remember, IT IS ONLY FOOD. You are no different as a human because of what you ate yesterday. YOU, as much as anybody, deserve your love and affection.
Need some support and coaching through mindset shifts like this and help changing your relationship with food, fitness and your body? Email me today at firstname.lastname@example.org. Customized coaching and one on one support is available.