5 ways to bounce back after overeating
By Jessah Robinson, Adv Dip (Nut Med)
Even the healthiest individuals can overindulge, often due to stress, too many social get-togethers or special events which can make it easy to be tempted by rich sweets, greasy pizzas, or a few too many wines. We are only human after all, and are allowed to enjoy the sweet things in life, but when these indulgences become part of everyday life it can lead to unhealthy habits. Here are 5 tips to help you recover from overeating and that will help you to set positive eating habits.
1. Reaffirm your goals
One of the most common mistakes that people make when trying to get on track with their healthy eating is to completely eliminate their favourite treats. But this all-or-nothing approach is not ideal, because it is not sustainable. The key is balance, like anything in life. Set realistic goals such as eating more vegetables and less treats. A great way to start is by making healthy food swaps. Swap white rice for quinoa, or baked potato for sweet potato mash. These simple changes reduce calorie intake and increase nutritional value.
2. Fill up on fibre
Have you ever wondered why you often don’t feel satisfied after filling up on sugary, fatty foods? It’s because these foods provide empty calories (no nutritional value) and lack fibre and protein which are needed to stabilise blood sugar levels and keep you feeling full. Fibre-rich foods to include in your everyday diet are fresh vegetables and fruits, whole grains, legumes, nuts and seeds. Many sources of fibre are also high in antioxidants which can fight inflammation and protect against free radicals. Fibretone contains gentle fibre from psyllium, liver cleansing herbs and amino acids to soften the stool and facilitate regular bowel motions.
3. Have a plan
A key strategy to prevent compulsive eating is to plan ahead. Plan out and write a list of the types of foods/meals you want to eat for the week for breakfast, lunch, dinner and snacks and then shop accordingly. Pick a day that suits you to do meal prep, Sundays work well for most people, and then portion into containers so you have healthy meals and snacks for the week. Not only is this an excellent time saver, it will also make you less likely to reach for unhealthy food and allows you to get used to portion control. Synd-X protein powder is high-protein and low-carb and perfect as a smoothie in the morning or afternoon.
4. Move your body
It is a well-known fact that exercise is important for overall health. When you are continuously overeating, your metabolism begins to slow down as your body struggles to use the energy from the excessive amounts of calories you are consuming. Working out has an array of benefits such as boosting metabolism, improving mood, aiding weight loss, regulating blood sugar levels, improving circulation and protecting against cardiovascular disease. L-glutamine is a natural amino acid that is vital for muscle growth and healthy muscle function, and also aids muscle recovery.
5. Practice mindfulness
In simple terms, being mindful involves focusing your attention on the present moment. Mindful eating, put simply, is the opposite of mindless eating. Mindful eating involves listening to your body and eating when you feel hungry, and stopping when you feel satisfied. It also involves choosing foods based on where they come from and the nutritional benefits they offer. Mindful eating is a skill that allows people to have a positive and healthy relationship with food.