Are you a weekend warrior who works out and eats healthy even throughout the weekend? Or are you that person who works out and eats healthy all week long, falls off the wagon over the weekend and goes back to the gym on Monday feeling like crap.
Here are some suggestions that have worked for us here at "I AM AN OVER EATER!!"
Take your "rest day" during the week.
If you find that you are struggling to get back in to your routine on Monday or that you are taking the whole weekend off from exercising, try incorporating a rest day in to a day of the week or a day you are working. This can help you to stay on track with your goals and build a mentality of consistency no matter what day of the week it is.
Give yourself one "free" day or 3 cheat meals per week.
One of the main reasons we tend to overeat is deprivation. We tend to use words such as "can't," "shouldn't" and "won't." These are all negative words that lead to negative behaviors. Instead of telling yourself "no," try using your moderation skills (or acquire some first) and a positive attitude when you approach your cravings. Eat a healthy filling meal first (which will help you to not overindulge in your treat) and then have a small portion of whatever it is you are craving as a treat. Or you can try our favorite option--give yourself one "free" day each week, but make sure it is the same day of the week, and the day after your weekly weigh-in. During this day, you can catch up on your favorites and satisfy any cravings you may have been having all week. Then it's back to six days of solid healthy eating and regular exercise! A little tip--your "free" day pairs well with a "rest day." :) If you choose to do 3 cheat meals per week, make sure they are spaced out at least one day and preferably not your last meal of the day.
Know the difference between rewards and treats.
Over eaters, listen up!
While this may seem harsh, it is true. One of the quickest ways to set yourself up for failure is to use food as a reward. We as over eaters especially, tend not to know when enough is enough. We are also the masters of convincing ourselves that we "deserve" it and then some. Now, treats are different than using food as a reward. A treat is just that, a treat. We are all allowed to have a treat for absolutely no reason at all other than we enjoy it. But remember, a treat is not meant to satisfy physical hunger. And a treat is something special. It is something almost sacred. And it should not be overindulged, otherwise it loses its luster and can derail our goals.
Can't think of any non-food rewards? Here are 41 to get you started!
41 Awesome Non-Food Rewards for Weight Loss
Create accountability for yourself.
Whether is be finding a workout partner, hiring a coach or starting a blog, creating accountability for yourself and your actions will increase your chances for success. We use each other as a source of accountability here at "I AM AN OVER EATER!!" but we also look to our readers to keep us in line.
Have other suggestions for non-food rewards or methods of accountability? We would love to hear from you! Please post your comments below.