Over Eat? The Post-indulgence Plan

By Kia Edwards

I’ll make a confession: I overate this week.  I went out with a friend for her birthday dinner and when I woke up the next morning, I tallied up the amount of food I ate.  My conclusion?  It was a lot….of fun.  Food wise?  That was a lot too.  What’s a health-conscious person to do after falling off the wagon?  Here are a few tips to get you back on track the safe way.

Breathe

You ate a lot of food.  Admit it, accept it and then move on in a sensible manner.  1 pound of fat contains 3,500 calories and it’s doubtful that you ate that much in one sitting.  I don’t know any person who eats healthy 100% of the time, and that’s quite fine.  When you give yourself a treat, such as a birthday dinner, take that into account when you think of your eating habits for the rest of the week. Get back to a normal eating schedule.

Leave the Scale Alone for the Day

It may sound like cheating, but the day after you go crazy at the buffet is not a day for the scale.  The number you see may very well cause considerable distress.  However, it’s not an accurate reading.  It is most likely due to water retention, which is caused by excessive salt.  Weighing yourself right after you overindulge will cause you to feel defeated and that won’t help you.  Give yourself a day or so to get back to normal, then hop on the scale for a more accurate reading. 

Don’t Overdo the Work Out

A trainer telling you not to punish yourself with exercise?  Really?  Yes, to an extent.  When you overeat, your plan may be to run off every last one of those excess calories.  It sounds like a good idea in theory, but in reality it’s not your best bet.  Overdoing it can cause you to feel burned out.  It also increases your risk of injury, which will just put you out of the game for a longer amount of time.  You will certainly have to increase your activity, but do it throughout the course of the week and you can add an extra day, if your body can handle it.  For example, if your workout routine is 30min a day, you can safely bump it to 40-45 minutes, but don’t make it 2 hours if that’s not what you’re used to.

Be Aware of What You Eat After

An occasional treat is okay- life is short after all and many of us can agree that certain unhealthy foods taste GREAT.  That being said, many people overindulge on a regular basis and this can cause some serious weight gain. After the feast, keep a mental note of what you’re eating.  You’ll have to cut back on the treats and add in more low-calorie foods such as fruits, vegetables and lean protein.  

We all overindulge at some point or another.  This is the weekend for BBQ’s, and I think you should enjoy it.  Following these tips will help you move on after a summer feast…or after a fun night, which may or may not have included a huge piece of chocolate cake.  

Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach.  Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com