I Ate Too Much!You know the feeling. . . you're trying
to lose weight. . . struggling to resist everything you shouldn't
eat. . . you did good yesterday and the day before. . . but today.
. . you really overdid it!
When the feeding
frenzy is over, you may be left with a lot of bad feelings about
yourself -- failure,
discouragement, disgust, anger, inadequacy! "I'm a weak person because I can't control
myself!" "I'm a bad person because I'm hungry!"
"I'm a failure because I ate too much!"
Does this sound
familiar? Then let's look at this sensibly!
First of all,
on a weight loss diet overeats occasionally! It's normal to cheat
important to understand that hunger is not a sign of weakness. Hunger is a normal,
biological function of all animals. If we didn't get hungry,
we wouldn't want to eat. Just the smell of food activates the
salivary glands in your mouth, and the sight or the thought of
a tasty morsel causes your stomach juices to start flowing. These
processes are part of our normal physiology and it happens to
all of us.
The next time
those uncontrollable urges take over your body and mind, RELAX. It's not easy to overcome
the forces of Mother Nature. Don't get discouraged! Don't expect perfection
Here are three
CarboH Strategies to help you cope when you've overdone it!
1. "Two steps forward
and one step back." Try it with the goal of reaching any point in
the room. You'll eventually get there, but more slowly. Although
you're taking steps backward, you're still going forward.
Look at this
way. Today, you ate too much so you took a step backwards. But
as long as you don't overeat every day, you'll still lose weight.
If you went over your calorie limit today but have stayed within
your limit most other days, you'll still lose pounds, just a
little more slowly. Tomorrow is another day! So forget about
today and move on to tomorrow.
2 . "The Calculator
the CarboH plan, you don't have to count calories as long as
you stick to your plan. But if you stray, take the number of
calories you overate today and subtract these from your food
allotment for the next two days. For example, if you're 600 calories
over your limit today, subtract 300 calories a day from your
meal plan for the next two days to make up for the difference.
Many thin people eat this way automatically without planning
for it by eating large amounts of food some days and very little
on other days.
3. "The Piggy Bank
calories every day like putting pennies in a piggy bank. Take
calories out to use at a later time or dip into the bank to cover
what you overate today. For example, eat 100 less calories a
day for the next three days, then splurge on a 300-calorie candy
bar on the fourth day. Or, if you ate 600 calories over your
limit today, take 600 calories out of your piggy bank. That will
even things out. As long as the total number of calories stays
within range, you'll still lose weight.
Are you hungry
or thirsty? Stop
before you eat! Thirst is many times mistaken for hunger. Drink
a sugarless soda or large glass of water, and see if that hungry
feeling goes away.
And what about
exercising off those excess calories you just gobbled up? I highly recommend that
you exercise during your weight loss endeavors, but not as part
of a strategy plan because it doesn't work for most people. Many
of us have a poor concept of how many calories we're burning
off with exercise - you may feel like you've used up hundreds
of calories at the health club, but actually burned off very
few. Or, you ate a pint of ice cream today and planned on running
an extra mile tomorrow to burn it off - but somehow, you never
got around to it. Exercise should be included as part of your
daily routine but not in anticipation of, or as an excuse for
So, next time
you go over your calorie limit and eat more than you should have,
don't panic. Remember the three CarboH strategies and put them
if you haven't already done so, order the CarboH diet plan today. If you've been following
the CarboH plan but have strayed from your diet, don't look back.
Just get started on your plan again right away.
Q- Do you
eat because you're stressed?
Then munch on crunchy
free foods allowed on the CarboH diet. Sometimes, just chewing
on something crunchy can help relieve stress without consuming
a lot of calories. . . and be sure to try our Free Vegetable
Stew! Eat all you want. . . it's free on the CarboH diet plan!
How many meals a day should
you eat when dieting?
Never try to diet by eating
just one or two meals a day. Plan to eat four, five, or six small
meals a day to help blood sugar levels remain normal. When blood
sugars drop because you haven't been eating, it's a signal to
the body that it needs food. The body says, "Feed me, I'm
hungry." The CarboH diet plan helps control hunger by allowing
several small meals per day.
Where do you get your nutrition
information? Most states now have licensure laws for Dietitians
and Nutritionists. Be sure your nutrition advisor is "Licensed"
by the State as a Licensed Dietitian (LD) or Licensed Nutritionist
(LN), or in states that don't have licensure laws, a Registered
Barbara Herondorf, L.D.
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