5 Steps to Reseting after Over-Indulging
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I know this time of your is the time of year when we are all tempted to over-indulge. And it’s the time of year where most of us DO over-indulge. So if we do, then what? What do we do afterwards? How do we navigate it? In this episode of Embrace Your Real, I share 5 steps to help you feel GREAT after an episode of over-indulging.
if you’re ready to have macro counting as a tool in your toolbox, you can get your macros custom calculated by heading over to macrocountingmadesimple.com.
TRANSCRIPT:
Hey there beautiful human, you're listening to Embrace Your Real with me, Julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned if you're ready to embrace your real, let's get in and let's go.
Hello and welcome back to another episode of the Embrace Your Real Podcast. I know that this is the time of year that you are tempted to overindulge, or maybe it's a time of year that you do overindulge. If so, what is next? What do we do afterwards? How do we navigate that overindulgent moment? In this episode of Embrace Your Real, I want to share with you five steps to help you feel great after an episode of overindulging.
But before I do, I had to ask you, if you are already subscribed to the podcast, if you would do me a favor and leave a review. Reviews help us out so much in growing the podcast. And if you already left a review, or if you listen on something like Spotify or another podcast provider, I just ask that you screenshot this and post it up on your Instagram Story right now. Be sure to tag me, Julie A Ledbetter. Also tag Embrace Your Real account. If you're not already following that Instagram, it has tons of golden nuggets from each episode, but I want to know who is tuning in to the podcast. So be sure to do that. Also, if you have a friend or a family member that you feel like would really benefit from this podcast, you can send it to them in a text message, or you can simply tag them on social media.
Okay, so let's dive into the five steps I recommend if you want to reset after overindulging.
Number one. Do not enter the toxic cycle. I know that the tendency is when you overindulge, you want to eat less the next day, or for the entire next week at that, or you want to work out way more than you would otherwise, essentially deprive yourself of the food that you need and punish your body for the workouts to "make up" for the damage that you did. Please, please, please do not do this. This will bring you into the cycle of deprivation and overindulging. The more that you deprive yourself after overindulging, the more likely you are to over indulge again in the near future. You reach this point of crazy hunger and you can't fight it anymore. Thus, you likely will eat everything in sight.
The best possible thing that you can do is to stop trying to make up for the damage that you did. Instead, go back to giving your body the nourishment and movement that it needs, regardless of the choices that you made yesterday. When you get back to your healthy habits, the weight will take care of itself. You don't need to force it. So moral of the story, fight the urge to fall into the toxic cycle and instead focus on nourishing and moving your body as if you didn't even overindulge at all.
Number two. Count your macros. Hear me out on this before you immediately start judging it. For some people, counting macros isn't a day to day habit, and that is totally fine. I am always one to say that counting macros is not a one size fits all. However, it has helped me so much and I've been able to help so many other women through teaching them the tool of macro counting. But if you are one of those people, I do recommend using macro counting as a tool for helping you to get back on track with your healthy habits and holding you accountable to getting back on track. For some people, when they overindulge, it can trigger them to overindulge all week long or all month long. And for others, like I just talked about, under nourishing their bodies. Counting macros can help you avoid both of those scenarios.
So if you find yourself overindulging, or even if you do it once, challenge yourself to count your macros for one to two weeks straight. And I can guarantee that you will feel so much better. Again, macro counting doesn't need to be a lifestyle that you follow for the rest of your life. Sometimes you can just use it as a tool, pull it out of your toolbox and use it whenever is necessary. You know that it's there. You don't always have to use it, but it can be very helpful. I believe that macro counting is one of the simplest ways to be able to learn how to properly nourish your body. If you think about this, if you've gone through that cycle of overindulgence and then you try to get back to "normal". What is normal for you, and why is it that you are triggered to overindulge? Is it because you are not feeding your body properly for the six days before that? Like you were not getting enough protein or carbs or fat based on your activity level, what your goals are and what your body needs at bare minimum?
So learning how to properly feel your body can be, hands down, one of the most effective ways to just simply teach you what your body needs. If you want to learn more, I outline exactly how to do it in my Macro Counting Made Simple Online Academy. Plus we give you your customized macros based on your personal goals, your body type, your activity level. You can get all of that and learn more at macrocountingmadesimple.com. I will go ahead and link that in the show notes. But again, it can be a very beneficial tool if you don't know how to properly fuel your body, or it can be a great baseline for you to go back to when trying to get back into the habit of properly fueling your body.
Number three. Drink lots and lots of water. A lot of times after we overindulge, we feel like we gained all this weight. We possibly might even step on the scale and see all the weight that we've gained. Please, please, please do not step on the scale. I'm telling you. I have not stepped on a scale at my house in years and years, and I can promise you, there's just no need for it. But the reality is if you did, and if you do see weight that is gained, please remember that a lot of that is water weight. So if you step on the scale, for example, after overindulging one day or one night, and it says that you've gained five pounds, I want you to know that that is almost nearly impossible to gain five pounds from one time of overindulging. That would mean that you would have to eat 17,500 calories on top of what your body already needs in order to gain 5 pounds. That's not very likely.
So again, it's likely that that's not your actual weight that you've gained from fat. It's simply water weight. Overindulging in carbs, which is what of us do when we overindulge, can lead our body to retain more water than we would otherwise. This is why this can make us feel and look puffy. Believe it or not though, the best way to lose water weight is by drinking enough water. If you didn't already see on my Instagram, I'm actually doing a make it count in December challenge. And one of the three things that I'm encouraging people to do is to at least drink 100 ounces of water. I know that that might seem like a lot to some of you guys who don't normally drink water, but I can promise you that it's possible. If you take 5 times out of the day to drink 20 ounces of water, which is not a lot, think about the 16 ounce water bottles that we get, like the plastic water bottles that you see all the time. That's just four ounces more than that.
So if you do that 5 times, you're already at 100 ounces and I can assure you that when you are drinking enough water, you are going to feel less bloated, you're going to feel more energized and overall, you will see that you will not have as many cravings throughout the day. Being properly hydrated is so underrated, but it has so many incredible benefits to it.
Number four. I want you to try to find the root cause. I think it's important that we kind of look a little deeper when we do overindulge and ask ourselves, what is it that triggered it? Was it a food? Was it the environment? Was it something someone said? Because having the root cause and knowing what it is, and identifying it, and properly going through the steps of accepting it, but also recognizing that that was an issue will help you in the future. I think so many times we just go through life and we don't even try to identify it because we feel shame, we feel insecurity around it, but the more that you dig in and ask yourself, okay, what is it that is triggering me to do this? The faster you will actually start to be able to come up with solutions to help you.
And number five. Move on with your life. Don't live in the past. Don't keep beating yourself up about it. Don't keep thinking about it. Don't keep dwelling on it. You cannot change the past. You can't un-eat the food that you ate. So why do you keep beating yourself up? You just need to move on with your life. It is the most productive thing that you can do in that moment. Get back to your regular habits and forget about it. Instead of using the energy to dwell on your past mistakes, you can use that energy to make better decisions right now. So I want to encourage you to let it go forget about it and move on the past is the past and that is that. Okay. So let me recap those five things.
Number one, don't enter the toxic cycle.
Number two, I encourage you to count your macros.
Number three, drink lots of water.
Number four, try to identify their root cause.
And number five, accept it and move on with your life.
Again. If you are ready to have macro counting as it tool in your toolbox, you can get your macros custom calculated by heading over to www.macrocountingmadesimple.com. We will teach you all that you need to know about learning how to properly fuel your body. It can hands down be one of the most beneficial things that you can learn simply because learning how to properly fuel your body is something that will be with you for the rest of your life. Instead of just relying on a meal plan or a diet, that is not going to last, and that's not going to teach you how to properly fuel your body. To be empowered and educated around food is one of the single most important things in my opinion, that you can invest in for your health.
So again, if you want to learn more, go to macrocountingmadesimple.com. We look forward to serving you if that is a program that you feel like you would really benefit from. If you have questions about that program, as always, you can shoot me over a DM at Julie A Ledbetter. I'd be happy to answer any questions that you have. I hope that this episode encouraged you or empowered you in some way, shape or form so the next time that you find yourself in that overindulgent moment, you will have these five steps to take so that you can get out of it and get back on your way to honoring your body. Thank you so much for tuning in, and I will talk to you in the next episode.
All right sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the Gram, be sure to do so, Julie A Ledbetter. Yes, it's with an A in the middle, for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check.
The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it.