Overindulged? How to get back on track and ditch the guilt
It’s Christmas time, the season of food, drink, fun, family and having a good time - which you have earned! But with that often comes a lot of guilt the next day. It is something I have heard a lot recently, where mothers are beating themselves up after an indulgent few days with more food and less movement.
We are all guilty of it; and when that indulgence spirals, it leaves you feeling like you’ve ruined all your hard work and just think "f*** it" and throw in the towel - because that’s the easiest thing to do. The good news is that moments of overindulgence isn’t the end of the road, nor have they ruined your hard work - only giving up ruins that!
So here’s how to get back on track again and ditch the guilt.
5 ways to get back on track after overindulging
1. Forgive yourself, you probably had a great time!
First and foremost, ditch the guilt. One indulgent meal or a few off-days of it doesn’t ruin your progress. It takes an extra 3500 calories to gain one pound of body fat. So fair enough, if you continue to eat in this way and not move then maybe things will begin to be affected. But instead of dwelling on what’s done, shift your focus to the next step back on track with movement and exercise.
2. Hydrate and reset
Overindulgence can often leave you feeling bloated, sluggish, crappy thoughts and demotivated. Rehydrate and reset. Focus on a short walk or workout to get the blood flowing and those endorphins flushing out any negative thoughts you have towards yourself. Reset your mindset.
3. Plan your next meal, don't skip it
Please PLEASE don’t skip meals or try to 'compensate' by over-restricting and cutting out carbs or treats. Restriction leads to rebellion and you're more likely to dive into the Christmas variety packs while you watch the Toy Show on repeat.
Instead, focus on a balanced diet of nutrient-rich foods that fuel your body and make you feel good. Think lean proteins, whole grain carbohydrates, healthy fats and plenty of colourful fruit and vegetables.
Don't think "I have to move my body, think...I get to move my body" and celebrate what your body can do.
4. Move your body
Exercise isn’t a punishment for indulging, which is sadly what so many of us see it as. You don't need to exercise or do endless cardio to 'earn your calories', nor exercise just to 'burn off' a meal. Firstly, calorie counting is often very incorrect, but secondly, exercise is for so many things - strength, mental health etc. - not for punishment for overindulgence. It just brings so many negative connotations to what exercise is truly good for and if you see it as punishment, then you will be even more adverse to doing it.
Don't think "I have to move my body, think...I GET to move my body" and celebrate what your body can do. Whether it’s a quick walk, or a quick home workout try this 10 minute bodyweight workout. Moving can help you feel re-energised and motivated, no matter how short or long the session is.
5. Remember Your “Why”
Why did you start this exercise journey in motherhood? To feel stronger, to lift your kids pain free, to set an example for your kids? Or simply to feel better in your own skin and reconnect with you body again after you give so much of it to your little ones. Remember why you are here and why you started exercising.
If you need more help with finding motivation, read my blog on Finding Motivation to Exercise to learn more about finding your 'why'.
Overindulgence is a normal part of life, it doesn’t undo your hard work, define you as a failure, nor alter your waistline. The key is to approach it with kindness towards yourself, enjoy those moments of fun this Christmas, then move on from them and make a make a plan of action! Always remember that your exercise journey is a long-term commitment to your health and wellbeing, and that of your family, not an all-or-nothing approach.
