On the path to lose weight most of us are on a strict diet as a healthy diet is most an essential tool of losing weight. Your weight loss journey at least depend 70% on diet and nutrition and 30% on exercise. But we sometimes get distracted from the diet and go on overeating spree where we eat more then our body requires they we feel guilty and many of us leave the diet in between and gain weight rather than losing it.
These overeating sprees happen as we are continuously thinking about the food that we not allowed to eat according to diet plans as through social media posts we are regularly viewing posts of food we like due to artificial intelligence used by these social media websites. They track the things wee like and post them and we continue looking at them and some times we get overwhelmed by them and go on binge eating.
The healthiest of the person also goes through these kinds of days where they eat food more then the regular days as sometime you spend more time at the office you go on eating spree due to stress or sometimes you have to attend function or night parties.
In India, there are so many festivals celebrated and each festival is associated with foods that are high on calories such as sweets. When we link our food with emotions that lead to overeating.
Solution for getting away from the situation of overeating, last night is simple you just have to get back to the track and follow the diet you were following. Indulging in overeating of one or two meal won’t effect from achieving your target to gain a pound of fat you have to consume 3500 calories and an average person who overate won’t be able to consume more then 1000 to 1500 calories in a single meal so if your thinking of stepping on a weighing scale next morning you surely would weight more but the weight is moreover of water retention by your body due to the extra salt consumption you had done.
The thing is you should not lose hope and leave the diet in between as throwing in the towel in between will lead to regular sessions of overeating and these habits can lead to weight gain.
Here are ways to can turnaround from last night overeating session and you return back to usual ways
Reset Your Mindset- If you are a strict diet where cheat meal or junk food is not allowed once a while you should let go that diet as in long run you cant be on a restricted diet. We should reward ourself with the food we like once in a while, so too get motivated in our weight loss journey.
We should identify ways of including the food we like in our diet that will make us follow the diet in the long run. Making healthy swaps in the food we like is another way for eg if you like cheese pasta you can use cashew sauce instead of cheese. You can replace oils and butter with ghee or olive oil.
These kinds of practice will not distract you from leaving the diet behind and go on eating spree.
Go For A Walk- After indulging in a heavy meal at night, we know you would be feeling lethargic and reluctant to do any thing but if it’s possible to go for a walk with your loved ones or a pet as you have consumed more than usual you would be feeling heavy and guilty after the meal so the the best way is to start walking as you would also spend quality time with loved ones or listen to your favorite music while walking.
Walking can also improve your mood and reduce some of the negative feelings that may trigger emotional eating.
In fact, physical activity can stimulate the release of important neurotransmitters like serotonin and nor-epinephrine, which can help protect against conditions like depression and anxiety.
Strict To Normal Routine Of Exercise- After bingeing on high calorie food you must be thinking of doing loads of cardiovascular exercise or doing the high-intensity workout the next day. But you should strict to your regular routine where you have succeeded in losing weight in the past as if you would put your body through strenuous workout there are chances that you may injure yourself.
The best scenario is if you are in a habit of checking on weight on a weekly basis do not check on weekends as most us go on eating spree on weekends rather than weigh on Fridays.
Skipping the next meal is not necessary when you skip the meal there are chances you may again binge eat on something and lose your track.
Drink Water- Water is the best detox you do not have detox your body with fancy juices as waster only replenishes most of the toxins from your body. It also helps in reducing the extra salt you consumed the day before. If you make a habit of consuming 1 or 2 glasses of water 30 minutes before the meal there are chances that you may feel full earlier than usual and you would end up eating less.