Do you Over Indulge over the Long weekend? Here's what to do!
Have you ever wondered, "Should I undereat the day after overeating?"
We've all been there. Whether you're tracking macros, counting calories, or generally "trying to eat healthier," situations arise where you may eat a bit more than you originally planned. And it's tempting to wonder if you should then undereat to compensate for a day of overeating.
Should I Undereat the Day After Overeating
First let's clarify the term "overeat". In this context, "overeating" means eating more calories or macronutrients than your plan prescribes.
Social situations, misreading labels, or just feeling a little extra hungry are common examples of when you may overeat. I generally don't recommend undereating the day after overeating. There are some serious and very important reasons to avoid this practice so let's dig in.
1. It’s Known as a Bad Habit for a Good Reason.
It can be a slippery slope to "borrow” macros from one day to the next. If this becomes a habit, it could impact your overall consistency. For those working with a nutrition coach, consistency over time helps your coach determine what is working, what isn't, and what may need to change to keep you moving toward your goals.
Start every day fresh. Don’t allow yesterday’s actions to bleed into today’s. If you find it’s something you’re doing often, it may be time for an environmental overhaul or a refocus on your goals to help you out!
2. You Perpetuate the Cycle of Overeating
You’ll be hungrier on the days you undereat, making you more likely to overeat again. Suddenly, one day of overeating becomes a rollercoaster week of overeating, undereating, and overeating again. You’ll have a better chance of getting back on track by eating your regularly prescribed macros the next day. Just correct and continue!
3. It Affects Your Athletic Performance.
If you’re trying to make gains in the gym, perform well on the field, or just generally have enough energy to get through your day, you should get back on track with a full day of calories and macros. Undereating can mess with your energy levels and ability to recover.
4. It Makes it “Okay” to Lose Control in Certain Situations.
Any diet plan you’re on now can have a lasting effect on how you approach your nutrition later in life. So if you want to improve how you approach the buffet at a party and get better about going out without going over, then don’t let the idea of “borrowing macros”’ be an option. You’ll be giving yourself permission to overeat whenever you’re faced with a social situation, which, let’s face it, can be a lot of the time.
5. It Isn’t Okay to Punish Yourself.
There are very specific situations when you may intentionally adjust macros after a day of overeating to reach a specific goal. For example, if you need to weigh in for an athletic competition or you and your coach have a plan laid out. But for most people, the urge to undereat after a day of overeating comes from a more negative place.
For most people, restricting food when you’re already in a calorie deficit is not serving you mentally or physically. In order to reach your goals, you need to love yourself, forgive yourself, and be able to leave days behind you.
Undereating the day after overeating just pulls the past (and past guilt) into the future,, and there is no place for that!
Those who dwell are never able to keep pushing forward with success. It’s the same for everything in life—including your nutrition and weight loss goals.
You are an amazing person who is doing a challenging thing. You can’t expect perfection, but you can expect yourself to get up and try again the next day.
If you're ready to stop yo-yo dieting, a coach can help. I help you tackle the physical and mental aspects of nutrition and habit change so you can keep the results you work so hard for. If you are ready, apply for the next 6 week Revive program group starting Sept 16th AND October 14th specifically for peri menopause and menopausal women. There are 5 spots.
Use this link to apply today... https://forms.gle/6t1hS1H19qbVWpJ9A
Once I have your application we will set up a time to chat about your application and how the 6 week Revive program works to make sure it is the right fit for you.
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