10 things you can do after over-eating

10 things you can do after over-eating

Overeating is a common occurrence and it’s important not to be too hard on yourself. Take time to relax and focus on taking care of yourself, get plenty of sleep, stay hydrated, eat slowly, choose healthy, whole foods, eat smaller, more frequent meals, get moving, seek support, and be patient. It takes time to develop healthy habits and get back on track after overeating.

Don’t beat yourself up: Overeating is a common occurrence and it’s important not to be too hard on yourself. Remember that it’s okay to indulge every once in a while, and that you can get back on track.

Practice self-care: Take time to relax and focus on taking care of yourself. This could mean taking a warm bath, going for a walk, or spending time with loved ones.

Get plenty of sleep: A good night’s sleep can help you feel more energized and motivated to make healthy choices. Aim for 7-9 hours of sleep each night.

Drink plenty of water: Staying hydrated can help you feel fuller and more satisfied, which can help prevent overeating. Aim for 8-10 cups of water per day.

Eat slowly: Take your time when you eat, and pay attention to your body’s hunger and fullness cues. This can help you eat less and feel more satisfied.

Choose healthy, whole foods: Focus on eating foods that are high in nutrients and low in added sugars and unhealthy fats. This can help you feel more nourished and satisfied.

Eat smaller, more frequent meals: Instead of eating three large meals each day, try eating smaller meals or snacks every 3-4 hours. This can help keep your energy levels stable and prevent overeating.

Get moving: Exercise can help you feel better physically and mentally, which can make it easier to stick to healthy habits. Try to get at least 30 minutes of moderate activity each day.

Seek support: Surround yourself with supportive people who can help you stay on track. This could include friends, family, or a support group.

Be patient: It takes time to develop healthy habits and get back on track after overeating. Be patient with yourself and remember that it’s okay to have setbacks along the way.

Build on good habits

Build on good habits

Did you know it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. In the study entitled “Habits—A Repeat Performance” they state that habits make up approximately 40% of our daily activities.

If you want to be successful in reaching any goal(s) that you’ve set for yourself you need to create habits that get you to where you want to be. So work on creating habits that work FOR you. Don’t focus on ‘killing bad habits’ instead focus on ‘building good habits’ or ‘excellence habits’.

Here are some GOOD Habits you can look at adding to your day, every day:

Habit #1: Working Out Early (or at a set time every day)

Habit #2: Exercise When Fasted

Habit #3: Create a ‘challenge’ for yourself. (push-ups > do 10 every day for a week, then 20, then 30… etc..)

Habit #4: Replace something in your diet… (Drink Water, not soda)

Habit #5: Practice Proper Breathing – Box Breathing.

Habit#6: Take a Cold Shower (rhea loves these)

Habit #7: Seek Out Silence or meditation (TURN OFF FACEBOOK)

Habit #8: Be Positive for 72 hours. (don’t complain, or whine or talk bad about someone else)

Habit #9: Rearrange Your Fridge.

Habit #10: Battle Buddy (tag a friend and check in on them every day…)

Habit #11: Seek out cardio – go for a long walk or run. – Cardio can help reset your nervous system.

Habit #12: Find Zen with your partner or close friends. – Do This (Look him or her in the eye and say, “I messed up. I’m sorry.” Then shut up.)

Habit #13: Check the Label – take some time at home, go through your cabinets and review the food labels on everything in there… learn.

Habit #14: Be Mindful

Habit #15: Keep a Food Journal. I like Loose IT.

Habit #16: Take a Cue to Stand – more important than ever if you’re working from home. ON THE COUCH…

Habit#17: Keep a daily schedule. 

Habit #18: Stretch – https://warriorfitnessma.com/mobility-recovery-library/

Habit #19: Be Grateful

Habit #20: Get to the gym 3-4 times a week. 🙂 *you know I had to write that one…