They say it takes 4 weeks for you to notice a change, 8 weeks for your friends to notice and 12 weeks for the world to notice it. We are now in week 9 and I believe you’re seeing changes. Weekends comes with a lot of celebrations like parties and picnics.
The truth is, we tend to get carried away and eat more than expected. Lets face it, everyone tend to overeat once in a while but you don’t need to worry. A moment on the lips is no longer forever on the hips.
Having said this, the next question is ‘WHAT SHOULD I DO NEXT?‘….. Ditch the Scale You might be tempted to climb the scale, this will not help in any way rather you will feel very bad and defeated.
Sit Back and Relax One bad meal will not ruin your fitness/weight loss plans that is if you’ve been eating healthy, in right portions and exercising regularly. You can always find your way back to your healthy routine. When it comes to eating habits (clean eating..etc) no one is perfect, I don’t care if you are the best fitness trainers in the world, no one is perfect. When I’m eating those meals that normally I won’t eat on a daily basics, I tell myself that once its over, I will get back to my normal eating plan however, this doesn’t mean that I’ll continue overeating and binging, it is very unhealthy and I’ll end up sabotaging my weight loss. So don’t constantly binge or overeat because you can get back on track, this will not only slow your journey down and you might see yourself going back to those old habits. Imagine eating extra 1500 or 500 calories every single day, then calculate it for a week, a month….this is serious weight gain.
You are Human You can’t just throw in the towel (give up) because of one bad meal or bad weekend. Most people on weight loss journey go through this, the feeling of what have I done? Yes you may feel defeated, don’t beat yourself up too much. I overeat for one day, all I’ve to do is get back on track. How will I do this? by being conscious of my portion. Reflect on your meal over the days. A good way of reflecting is thinking or writing down your meal through the week. Example, If I overate on a Sunday (party), I will reflect and think through my meal /eating pattern from Monday to Saturday until am back to my healthy lifestyle. Get back on your exercise routine Most people might go as far as 2 to 3 hours of exercise just to feel good after overeating. Overloading exercise could cause you muscle strain or bad joint. When these happens, how then will you exercise? Just do your regular routine and watch your portion.
Get Back to your normal eating Don’t try skipping breakfast or lunch the next day, in my early year in my weight loss journey I did skip breakfast and end up getting headaches and serious hunger pangs. Instead, cut back on what you eat by eating smaller meals high in fiber and snacking on fruits and veggies. Typical example of what I ate: Morning: 1/2 cup oatmeal Snack: a fruit (apple) Lunch: fish/chicken with salad or 1/2 cup rice with chicken/fish and veg Snack: nuts (handful) Dinner: 1/2 cup of oat or smoothie
TIP: don’t force yourself to eat, eat only when you are hungry For the week 9 of the challenge, lets aim at exercising for 45 minutes or more on workout daily for 5 days a week and keep eating the right portion.