4 Effective Ways to Get Back on Track After Overeating
ABSTRACT
Are you feeling out of control after overeating this summer? With personal trainer tips on meal planning, healthy snacking, and tracking your eating habits for weight loss success, discover four fool-proof ways to get back on track.
Keywords
Get back on track after overeating
Post-summer diet plan
Weight loss tips
Personal trainer advice
Healthy eating habits
Stop overeating
Effective weight loss strategies
Healthy snacking
Tracking eating habits
Meal planning
Ways to Lose Weight / Photo: The 5th
Introduction
Are you feeling a little out of control after a summer eating binge? You're probably not alone. Getting back on track may not be as challenging as you think. Although the article I extracted these tips from has several ideas, I chose the four most effective ways here.
1. START BY MAKING A POST-Summer GAME PLAN.
When you're shopping for the feast, grab a few extra essentials that will really matter when you're through the leftovers: eggs, fresh or frozen veggies (for omelets), pre-cut veggies, fruit, hummus or nut-butter (for smoothies and snacking) and canned salmon or tuna (for adding protein to salads) can help you automate the get-back-to-business eating habits.
Personal Trainer Wisdom: Real, sustainable weight loss success results from effective planning and an appropriate daily routine...especially around the holidays. You will undoubtedly push your dietary boundaries during these celebrations, which is okay (you are a human and want to enjoy the best of life, after all). Are you prepared for what comes next, though? If you're like most, probably not. You're caught up in the moment and don't have time to focus. Hogwash! No extra thought is needed for the groceries you typically buy. Do yourself a favor and stock up on the easy go-to's that helped you achieve your weight loss goal...even if it means making the cart a little heavier. Your success will depend on your ability to return to autopilot as quickly as possible after your feast.
2. EAT MORE, NOT LESS.
It may sound counterintuitive, but the first step to getting back on track after holiday food coma is to actually eat! Why? Going long periods of time without food does double-duty harm on our healthy-eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!)
Personal Trainer Wisdom: My personal training clients are always surprised when I ask them to eat more food. Little do they know, they are simply redistributing the amount across the day by including more meals. It usually takes 3-5 hours to digest and absorb your last meal properly, and you must meet your body's nutritional needs promptly. You never want to feel stuffed or starved, and you're taking a risk of weight gain without consistency.
3. SNACK, DON'T GRAZE.
If you're still hangry after a big bag of potato chips, that's because you're missing the two key components of a satisfying snack: protein and fiber! Aim to make all of your snacks about 150 to 250 calories and combo of a fiber-packed carb (e.g. fruit, veggies) with a lean protein (like eggs, legumes, nuts)......The combo of these nutrients helps keep you satisfied - not just full. Protein- and fiber-rich snacks will help stave off cravings, and keep you energized longer.
Personal Trainer Wisdom: Interesting enough, this snack sounds similar to a small meal...which is what you want! Ideally, you only eat with intent. Each "feeding" session should be a balanced meal of protein, fiber, fat, phytonutrients, and more. If you're hungry, you should satisfy this need (as long as its roots aren't entirely emotional or mental). Be sure to look beyond the filler foods (e.g., chips, cookies, etc) and choose a combination that will satisfy your nutritional needs in the moment.
4. START TRACKING.
...People who log everything they eat...are more likely to lose weight AND keep it off for the long haul. Start tracking on one of the many weight loss apps...when the pounds start sneaking up on you. It'll help you stay accountable for what you've eaten.
Personal Trainer Wisdom: Without a doubt, personal training clients who record their eating habits successfully lose the most weight. The weight loss process is extremely daunting and often frustrating. Take the guesswork out and create as much data about you as possible. In case you've hit a wall, your records could provide essential information on what does or does not work.
What fool-proof ways have worked for you in the past? Have you ever tried any of the tips above? What results have you seen?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
