2. Don’t fast. You may feel the urge to fast or further restrict calories to punish yourself and say “well I’m just not hungry”…You’re not fooling anyone, you are punishing yourself. Don’t do that. It will just lead to continuing the binge-fest for 1-2 more days, which you don’t want.
3. No need to do extra cardio to burn off the calories. You are not going to run it off, sweat it off, or do a HIIT class to cancel out what’s already been done. Remember, you are human. This will create an unhealthy relationship with exercise and you will look at exercise as punishment for cheating on your diet rather than just moving your body and improving your quality of life.
4. Avoid stepping on the scale. Chances are the scale is not going to read what you want it to, so don’t bother with it today. You didn’t gain fat anyway, just water weight. So there really isn’t any point in weighing in.
5. Put that extra fuel to good use. Use those extra carbs and calories to fuel a good training session at the gym. Often times the reason training tends to suffer in a calorie deficit is a lack of muscle glycogen or stored carbohydrates in the body. Chances are you will feel stronger, and be able to push yourself harder in the gym with all those extra carbs. Put em’ to use!
6. Do some reflection/journaling to determine why or what caused the overindulgence. While it is important not to dwell on the past, if this is a common reoccurrence, it may be worthwhile to sit down and ask yourself a few questions. What emotions was I trying to cover up? Was the binge a result of skipping meals/being too restrictive? Etc…
7. If this has been happening on a consistent basis (weekly or more), decide if taking a diet break is right for you. Especially if you have been in a calorie deficit for quite some time, taking a short 1-2 week diet break of eating at maintenance may just help with your adherence.
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