Overindulged At A Summer BBQ?
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Do you find yourself falling into the cycle of guilt and restriction after enjoying summer indulgences? Summer BBQs are synonymous with good food, good company, and... overindulging. It's easy to get carried away with delicious burgers, hotdogs, and endless sides.
But don't worry, because in this episode of the Embrace Your Real podcast, we'll walk you through five steps to bounce back from those summer treats without feeling deprived. It’s all about finding a healthy balance and enjoying your life without beating yourself up. We’ll also talk about reflecting on your summer experiences to build a better relationship with food and yourself.
I also discuss:
(00:00) Navigating Overindulgence in the Summer
(01:06) Five Steps to Feel Great
(10:44) Customizing Macros and Hydration
(11:31) Summer Macro Counting Made Simple
And more!
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
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Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
[00:00:00] 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 it. [00:00:21]
[00:00:21] Let's go. Hello and welcome back to another episode on the Embrace Trail podcast. Is it just me or does summertime make me love potato chips and chips and salsa and chips and guacamole 100 times better? I just think that it tastes better in the summer. I don't know what it is about country music and chips outside, but I just feel like summertime. It makes them taste 100 times better. And I know that this is kind of the time of year where you're tempted to overindulge because, you know, we are on the summer trips, we're in summer relaxation, there's all the summer barbecues, and it's also the time where we feel like we are in this contradiction because we feel like we need to be in weight loss mode, because we are in bathing suits, we're in shorts, we're in summer dresses wearing all the things. And lastly, it's also the time of year where most of us like overindulge and then we feel super self-conscious about our bodies afterwards. So we're kind of in this like it's super contradictory, right? And so how do we do like how do we navigate it? What do we do if we overindulge? Like, what do we do afterwards? How do we navigate it? All those things. That's what I'm going to be sharing with you. In today's episode, I want to share with you five steps to help you feel great after kind of an episode of overindulging without punishment, guilt, or restriction. Before we dive in though, I have to share this review and bear with me. It's a little bit long, but it is so, so good and I could not be more grateful for Bella. She gave a five star view, Bella Blue and said, thank you for having the courage. I think about food all the time and I think about if other people are noticing, if I look skinnier, or that I need to be skinnier in order to be loved or liked. And there has not been one other podcast that I've listened out there that I can relate more on. I'm so grateful that you have had the courage to start this podcast and share your story, because it is so similar to the way that I think, and it's helping me to actually live my life and be happier and authentic, because I know that you've gone through what I'm going through, and it makes me feel possible to love myself as I am too, because I've seen you do it. And doing these things not because I hate my body, but because I love it. Thank you, thank you, thank you. Have no idea how liberating and free I feel knowing that you have gone through similar thoughts to me, and that you can love yourself now as well. Also, thank you for including God in your podcast and bringing people to Christ. You will definitely be blessed for that. Oh my gosh! Thank you so much Bella for this review. I appreciate every single one of your guys's reviews, and I just appreciate you so much for taking time out of your day to send in this review. That is so, like, heartfelt and I am just grateful for this community. So thank you again. If you could scooch over to Apple Podcasts and leave a rating interview, that would mean the absolute world to me. Okay, now let's dive into the five steps that I recommend you do to kind of reset after overindulging at your summer barbecue. So number one, step number one, do not enter the toxic cycle. Let me repeat do not enter the toxic cycle. What do I mean by that? Well, let me kind of explain what I'm talking about. I know your tendency when you overindulge, like you want to eat less for the next day and then, you know, or for the entire next week, and then you want to work out more other than, you know, more than you do otherwise. Essentially, you're depriving yourself of the food that you need, and you're punishing your body with workouts to make up for the, quote damage that you did. Please, please, please do not do not do this. This only brings you into the cycle of deprivation and overindulging. The more you deprive yourself after overindulging, the more you are likely to overindulge again. In the near future, you will reach this point of crazy hunger and you can't fight it any longer. And then you have to eat everything in sight. Like, the best possible thing that you can do is stop trying to make up for the damage that you did. Instead, go back to giving your body the nourishment that it needs and the movement that it deserves. Today, regardless of the choices that you made yesterday, right when you go back to your healthy habits, the overindulgence will take care of itself and there's no need to force it. Moral of the story please, please, please fight the urge to fall back into this toxic cycle and instead focus on nourishing and moving your body as you would if you didn't overindulge in the first place. Get back to your regular habits. Don't try to overcompensate with what you did or what you ate yesterday. Step number two reflect on the experience. How did you feel in the moment? Where are you living presently? Were you happy? Did you enjoy the food you know? Did it nourish your soul? Did you create fond memories? If the answer is yes, all of these things. And yay! I'm so happy that you had an incredible and amazing experience. Why would you ruin something so good by feeling guilty or punishing yourself over it? And you know, in three years or in five years, you're going to remember the amazing time that you had, not the amount of food that you ate. Now, let's say you answered no to any of those questions. You didn't feel good in the moment. You weren't living, presently, you weren't happy, and your overindulgence came from this negative place. If that's the case, then the next time you're at some sort of barbecue, ask yourself, am I eating this food from a good place or a bad place? Will this add to my experience or will it take away from it? Am I doing this because I have? Healthy relationship with food or a negative relationship with food, right? Overindulgence because you want to and not because you have an all or nothing mindset is key here. Step number three count your macros. If you've tuned in for any length of time, you probably already saw this coming. But this is part of the solution because it is so, so effective. Don't underestimate the power of macros, even if it's just your protein, right? I know for some people, counting macros is not a day to day habit and that is totally fine. It doesn't need to be a day to day habit, but if you are one of those people, I do recommend that you have macro counting at the very least, as a tool for you to help you get back on track with your healthy habits, holding you accountable to feel your absolute best right for some people when they overindulge, when it triggers them to overindulge all week long, or all month long or all summer long. And for others, like I talked about, they undernourished their bodies to make up for it. They punish themselves by not eating and by working out more. Counting your macros. At the very least, knowing how much your body needs to function at its optimum through protein, carbs, and fats. This will help you to avoid both scenarios if you find yourself overindulging or even if you do it once, right. Challenge yourself to count your macros for 1 to 2 weeks straight, and I guarantee you will feel so much better. Again, this doesn't have to be every single protein carb. In fact, this can be your overall calories and your protein. All this can just be focusing on your protein, but at the very least, it is going to help you so so much understand how to properly fuel your body, and it will also allow you the freedom and flexibility to fit whatever foods you want into your daily allotment of macros, so you can have those sweet and make those sweet memories while still eating the food that you love. But you're able to stay within your, you know, protein allotment or your protein carbon fat allotment. Whichever route you go in terms of counting your macros, you can have the cake and you can, you know, love the cake and eat it too. You can love the ice cream and eat it too. And you can have the cake and still reach your goals. It's absolutely possible. And so that's why I do have the Macro Academy and Simple Online Academy. So if you're interested, if you want to learn more about macro counting, that is the place to go. I will link it in the show notes. We will give you a customized macro calculation based on your personal goals. So your goals where you're at, your body type, activity level, all of those things. You can learn all about it by going to macro counting made simple.com. Step number four drink lots and lots of water. Okay, this is so so important. After the times that we are overindulging, we feel like we've gained all this weight and we might even step on the scale and we, you know, see with our own two eyeballs that we have gained all this weight. Oh my gosh, I, you know, I gained 5 pounds, I gained 10 pounds, whatever it is. But please remember that even if you stepped on the scale and it's telling you that you gain 5 pounds overnight, that's just impossible. That is genuinely impossible. Unless you literally ate 17,500 calories in one day on top of what your body needs. Like that is what it would cause for you to literally gain 5 pounds of fat overnight. So again, most of the time it's not actual weight that you've gained, it's simply water weight and overindulging right? In carbs or fats. This is going to lead our body to retain more water than we would otherwise. Which leads us to feeling or looking more puffy. Believe it or not, I know this sounds contradictory, but the best way to lose water weight is actually by drinking more water. And the more water that you put into your body, the more your body will release water because it realizes it no longer. It needs to hold on to it. So moral of the story drink your freaking water. Trust me when I say it actually is the best thing that helps. Like a really good starting point is to aim to drink at least a 100oz of water daily, especially on the days that you overindulged and just on a regular basis. And so set those alarms that will encourage you to drink water, stop, drop and drink. And that can be, you know, twice in the morning, twice in the afternoon, once at night. It's just a simple alarm. You set on your phone and it will go off. And when the alarm goes off, you chug your water. Last but not least, move on with your life. This is probably the most important step, but you have to move on. You cannot live in the past. Don't beat yourself up about it. Don't keep thinking about it. Don't keep dwelling on it. You cannot change the past. You cannot unseat the food that you ate. So why are you beating yourself up? Just move on with your life. It is genuinely the most productive thing that you can do in this moment, and it will get you back to regular habits like forget about it, forget about it, right? Get back to your regular habits instead of using all the energy to dwell on your past mistakes, use that energy to make the better decision now, right? Doesn't that make more sense? Wouldn't that be a better use of your energy anyways? Let it go. Forget about it. Move on. The past is a past and let it be there. Do not bring your past into the future. Capiche? Okay, let me quickly recap those five things. That I talked about in today's episode. Number one, don't even enter the toxic cycle. Number two, reflect on the experience. Number three, count your macros. Remember, it doesn't have to be all protein, carbs, and fats. It can be just protein. It can be protein and calories. It can be all three macros, if that's what you choose. Number four drink lots of water. And last but not least. Number five move on with your life. Again, if you are wanting to just learn about how to properly fuel your body or at the very least have macro counting in your toolbox. I do have an online academy. I will link it in the show notes. It's called the Macro Counting Made Simple Online Academy, and this will help you to stay on track during summer without having to deprive yourself of all the barbecue treats. Right? Like, I think this is seriously what I love most about macro counting is that you can stay on track with the foods that you love. It's a win win, so if you want to learn more, you can click the link in the show notes below. But that is all that I have for today's episode. I hope that this was helpful. Be sure to bookmark this so the next time maybe you do find yourself overindulging at a party or after a party or something. Some sort of, you know, special occasion, you can tune into this and kind of reframe, reset, refocus, and you're able to move forward because that is the most important thing that I want you to do is to move on, move forward, but have a smart strategy in place. Capiche? All right. I love you so much. I mean it, and I'll talk to you in the next one. [00:11:51]
[00:12:00] All right, sister, that's all I got for you today. But I have two. [00:12:04]
[00:12:04] Things that I need you to. [00:12:05]
[00:12:05] Do. First thing, if you are not already following me on the gram, be sure to do so. Julie Ledbetter. Yes, it's within 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. [00:12:30]
[00:12:30] To leave you with one last thought. [00:12:31]
[00:12:32] 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. [00:12:32]