How To Stop Overeating
I often hear people say that after they overeat they need an intense cardio workout. However, the solution to overeating is NOT extra cardio.
That only reinforces the mindset of having to earn your food. It also reinforces the restrict-binge-restrict-binge mentality, aka the all-or-nothing approach.
And in terms of burning off excess calories - that usually doesn’t cut it, because you can’t outrun a poor diet. Especially if you have a job, a family, and a life in general. Nobody’s got time for that much cardio!
So what’s the solution for overeating, then?
A balanced nutritional approach that doesn’t leave you feeling deprived and a mindset shift that allows you to focus on consistency over time vs “perfection.”
A Balanced Nutritional Approach That Doesn’t Leave You Feeling Deprived
When it comes to overeating, a protein-rich diet helps to increase satiety and reduces hunger throughout the day. Here are 3 ways you can easily incorporate more protein into your meals without changing the way you eat.
1. Don’t Make It Complicated
You don’t need to reinvent the wheel here! Instead, pick a base you enjoy (like rice or pasta or salad greens), then add lean protein (like chicken or steak or seafood), some veggies (like peppers or broccoli or cucumbers), and some flavor (like hot sauce or salad dressing). Rinse and repeat.
2. Plan Ahead
The thing about Americans is that we tend to prefer carbs and fat. So most restaurants, cafeterias, and convenience foods will cater to these preferences, leaving you with limited protein options. Planning ahead to include protein and eating more meals you made yourself means you have better control over your choices.
3. Incorporate Protein Bars and Shakes
For many of the women I work with, this is a common problem: Long call shifts and working short-staffed - which means sometimes you don’t even have 2 minutes to microwave the dinner you brought. When all you have is a moment here and there, it’s OK to rely on protein shakes and bars to help you stay on track! It’s not perfect, but luckily weight loss doesn't require perfection.
A Mindset Shift That Helps You Focus On Consistency Over Time vs. “Perfection.”
Overeating doesn’t mean you’re a failure, or you’re weak, or you lack willpower. It means you’re HUMAN. And we all do it! We use food for all sorts of reasons: as celebration, reward, for fuel, and comfort!
It's NORMAL to eat more than you planned every now and then, to give in to your cravings. Literally everyone who has lost weight and kept it off has experienced all of those things. Every. Single. Person.
What makes us successful, however, is that we dust ourselves off and keep moving forward. There's no such thing as perfection when it comes to weight loss. Stop expecting it. Instead, expect to stumble, expect some setbacks, and expect that you won't always feel like doing what you need to do.
But if you keep going, if you learn from the setbacks instead of giving up, you literally cannot fail. There's always a lesson there to be learned. The only way to fail is to decide that you're not worth it & give up.
If you’re ready to ditch the all-or-nothing mentality & get in shape without giving up your favorite foods, I can show you how! This is what I specialize in! Apply here to join the next round of 12 Weeks-to-Fitness!