I wish that this type of posts were unnecessary. Still, I would fool myself, if I suggest that everybody ate, extremely, healthy during the holidays; that everybody ate enough, without indulging and overeating. I am sure that if you are reading this post, you make enough efforts, in order to be healthy and fit. Still, if your old habits have sneaked in and you have lost it, now it is time to substitute them with habits that make your body and mind feel better.
Many of you, probably think that everything has gone to waste. Such a mindset, often lengthens the period of time, when you wander about what to eat and if there is point in doing something different. Before I continue, I will tell you that there is a point in everything. Two or three days chaotic eating, won’t wipe out what you have achieved until now. If the year has 365 days, do you really think that 2-3 days will have such a tremendous influence? What matters is what you choose to do from now on! A step backwards, is sometime a speed up to a jump forward.
Have a positive outlook on everything. Usually, in days when we lose it, we get to realize how far we have gone and how great we felt with our new lifestyle and how nothing from the past is worth its price. Compromising with feeling good, is not worth the one hour of indulgence.
Did You Overeat During The Holidays? Let’s Fix The Consequences!
Don’t do cleansing days! Here is what you should do!
The most important thing is to calm down your mind. Until you are feeling like failure and until you feel a sense of guilt, nothing is gonna change. We are those who give meaning to the situations. Actually, what has happened is that you have eaten more and you ate foods which do not make you feel the way you’d like to feel. This is just a fact and not something good or bad.
Leave this fact in the past and move forward.
Physiology is what creates our thoughts and vice versa. The mind and the body are connected. When we eat bad food, the body in one way or another suffers and this is reflected on our thoughts and feelings.
That’s why the most important thing is to leave yesterday behind and start over today.
IMPORTANT! Do not make cleansing diets, don’t starve yourself and don’t deprive yourself in order to neutralize what you have eaten yesterday! Do not exhaust, yourself, with workouts.
None of this helps. This is just another extreme which will force you to pay the price later on.
Start today, as if nothing has happened yesterday. Eat as much as you would eat on a regular day.
What and How Much Should I Eat?
Aim to eat about four times. In every meal, you should have a source of protein, cars and fats. I know that you have a hard time to determine the quantities of food you should eat, that’s why I will give you a simple direction.
For men: The protein should be with the size of two palms, carbs with the size of two fists and fats with the size of four times your thumb.
For women: Protein should be with the size of one palm, carbs with the size of a fist and fats with the size of two times your thumb.
When you are not eating healthy, nutritious food, your body gets dehydrated and it needs more water. That’s why you should emphasize on liquids – water and homemade tea. If you have a hard time drinking more water, add lemon juice. It makes water easier to drink.
After food indulgence, the enzymes which help you digest food, run out. You know that we are not what we eat, but what we absorb. If you want your body to feel full, then you’d like to have enough enzymes, which will help your digestion. That’s why my advice is to buy enzymes and take them during the next 3-4 days.
Our health is just as good, as the state of our digestive system. Overeating is a stress for it. That’s why we should make the effort to recover the balance in our gut. This could happen through the so called probiotics or good bacteria. During the next couple days, add more fermented foods to your meals – homemade yogurt, kombucha, kefir and so forth ( read the Bible of Food Intolerances HERE)
Every time when I happen to eat more, I somehow instinctively crave something sour, something fermented. Your body cues you what you need.
The other “elixir”, which should improve your digestion is bone stock. Do you remember how our mothers and grandmas always insisted on feeding us stocks for lunch? I’ve written a lot about bone broths and the benefits of them. I assure you that they will help you get back on track.
What matters is, please, do not cut out the amount of fat you eat. It is an underestimated fact, but cholesterol suppresses appetite. That’s why when we eat something, which contains fat, we feel full faster. Everything in our body comes up to information. If the body feels full, then it will give an information that it doesn’t need more food. That’s why if your meals contain good fats, then the body will ask you to stop eating. So do not cut off the fat!
What You Should NOT DO:
1.Don’t starve!
2.Don’t eat just veggies. This will make you feel bloated while your body is still undernourished and starving.
3.Don’t just drink liquids. Satiety is a process. Eating is a process, as well! Chewing is required if you want to absorb your food and give the right information to your brain. Absorbing food, starts from your mouth.
4.Don’t train until exhaustion, in order to spend more energy.
5.Don’t consciously decrease the amount of food you eat, trying to compensate for overeating.
What You Should Do?
1.Eat 3-4 times!
2.With every meal, you should have protein, carbs and fats.
For men: The protein should be with the size of two palms, carbs with the size of two fists and fats with the size of four times your thumb.
For women: Protein should be with the size of one palm, carbs with the size of a fist and fats with the size of two times your thumb.
3.Emphasize on drinking more water.
4.Take some enzymes for the next 3-4 days.
5.Add more fermented foods to your meals – homemade yogurt, kombucha, kefir.
6.Add bone stock.
7.Eat good fats.
How would your meals look like?
Meal 1: eggs, stewed veggies, avocado
Meal 2: Pork steak, salad and olives + 1 tea cup bone stock.
Meal 3: Homemade yogurt, cinnamon and coconut ( you might skip this meal. Eat only if you are hungry between lunch and dinner).
Meal 4: Fish, veggie, avocado ( add a fermented drink or vegetable)
*During the next couple days, take an enzyme with every meal.
What Did I Forget?
Don’t forget movement! Our body works optimally, when it is moving.
You do not need to exhaust yourself with cardio, This will once again stress out your body. My advice is to go to the gym and have an intense workout with weights. Then, go back home and eat good, real food. It is completely normal, after you’ve eaten crappy food, that you will feel lethargic and lack motivation to move. Use your will and get yourself o the gym. Do this:
5х5 Front Squat
Push- ups 5х5
Hip Thrusters 3х8 with 5 second hold in the upper phase
One Arm Crossover Pull Down 3×8
Full Contact Twist 3×8
Rest 1minute between sets.
Download my Free E-Book in order to see how to perform the exercises PROPERLY!
The weather is wonderful, so go out for a walk. If you do not have an opportunity to go to the gym, check out some of the exercises I suggested last week.
-kettlebell workouts(watch the video HERE)
-body weight workouts (watch the video HERE)
-Hill Drills
– Workout with a resistance band
