Any weight management journey requires adjusting your diet. Whether you want to increase or decrease your weight, watching what and how much you eat is a vital part of your success. However, life happens, and things don’t always go according to plan. Eventually, you will overeat or overindulge in your favorite foods. Afterward, you might feel guilty or angry at yourself. So, what should you do next?
What Should You Do When You Overindulge?
Good news! An occasional slip-up doesn’t derail all your efforts. Don’t let your inner critic bring you down with negative self-talk. Overindulging happens to everyone, especially if you’re following a diet. So, when it happens (and it will), you can quickly recover and get back on track.
First, accept that it happened without blaming yourself. If you exercise, adding an extra workout or more time to a workout isn’t the answer. A sudden increase in exercise will increase your risk of sustaining an injury, forcing you to stop exercising while you recover. Instead, it’s best to shake it off and get back on track, starting with your next meal. Most importantly, staying consistent over time will help you reach your goals.
What If You Overindulge Frequently?
First and foremost, you aren’t failing because you overindulge. The diet you follow may not be ideal for you. You probably chose a specific diet, thinking it will help you achieve your goals faster. There are no shortcuts to weight management and getting in shape. Therefore, a diet that can be easily followed, where you are consistent most of the time, and allows you to indulge in your favorite treats occasionally is the right diet for you.
Specific triggers in your day-to-day life may lead to overindulging. Emotional factors such as stress, boredom, and sadness can affect your appetite or need to eat for comfort. Instead of turning to food, engage in other activities you enjoy, such as exercise, meditation, or hobbies, to manage your stress. As a result, you’ll turn less toward food when you need a pick-me-up.
Social events, the presence of certain foods around the house, watching TV, or working at your computer can tempt you into mindless snacking. You can overcome these traps by reducing distractions while you eat. Also, learning your body’s hunger and fullness signals can help you plan portions and optimal meal times. Eating slowly, savoring your food, and stopping when you feel full but not stuffed will reduce your chances of overeating.
Is Following A Specific Diet The Right Answer For You?
Unless you are under the guidance of a healthcare provider, you may not need to follow a specific diet. However, changing your eating habits by eliminating certain foods you enjoy can be challenging. It isn’t impossible to make radical changes, but abrupt changes that usually are part of a specific diet can only lead to cravings and overindulging.
On the other hand, a diet can help you reach your goal. Some people need rigid rules, while others need only guidelines. Regardless, making gradual changes to your eating pattern will increase your success.
If you haven’t started yet or are thinking of changing your diet, you may find success by making some minor tweaks. Let’s explore what you could try before making any significant changes.
Identifying Your Eating Pattern
Observing what you’re consuming can help you understand where your calories are coming from. Start by logging everything you eat and drink for a week. Your goal is to find areas where you can make adjustments.
You’ll learn a lot about how and when you eat. You may find that you eat or drink out of habit, such as getting a snack or drink, regardless of whether you’re hungry or thirsty. Learning those triggers can help you identify how to change your routine to affect your caloric intake.
Make Small Adjustments
A minor tweak to your diet can save hundreds of calories a week. Small changes like black coffee instead of cream and sugar, drinking water instead of soda, and eating fruit over candy can reduce your caloric intake and improve the quality of your diet. However, making too many changes at once will make it harder to adjust your eating pattern. You will experience cravings, and your willpower will wane, and you’ll overindulge. Eliminating your favorite foods won’t work long-term. Instead of having them frequently, you can still enjoy them occasionally.
How you eat your meals can also help you manage your weight. Eat those non-starchy vegetables and protein-rich foods first. Then, eat those carbohydrate-rich sides. Since it takes your body time to tell your brain you’re full, eat slower by chewing those bites more and drinking in between. When you start to feel full, stop eating. If it’s too hard to leave food on your plate, prepare your plate with smaller portions.
Stay Mindful
When you’re about to eat or drink, take a moment to reflect. Even with your favorite treats, you can succeed if you are intentional about your choices. It’s okay to enjoy your favorite treats now and then. If you realize you’re overindulging in a particular food more frequently, recognize what’s happening and substitute your choice. This part takes practice and patience. Be kind to yourself while you work through it. In time, you will gradually shift your diet to help you achieve your weight goals.
The Takeaway
Overindulging will happen, but it doesn’t mean you failed or completely derailed your diet. Instead, recognize it and reflect on why. There are no quick fixes to gain or lose weight. If your diet is too restrictive, you will have more cravings, which makes it harder not to overindulge.
Instead, set yourself up for success by consistently following an eating pattern that works for you and lets you occasionally enjoy your favorite foods. Being mindful can help you make smarter choices while remaining observant of triggers that can cause you to overindulge. Lastly, be kind to yourself. Change takes time, but you can do it by staying consistent and mindful when you eat.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
