We have all been there.
Monday morning, bloated, still full from the day prior. Waking up with regret of the sheer volume of food we ate from the day before….right?! Just me? Cool!
Anyways, there are a few easy tricks to get back on track and back at crushing your weight loss goals.
1. Try intermittent fasting.
Personally, I use intermittent fasting because my schedule doesn’t allow me to eat “regular” meals throughout the day. So usually my intermittent fasting split is 16/8. 16 hours of fasting, and an 8 hour window of eating. This allows for a process called autophagy to help “clean” your cells. Giving your body a break from digestion every so often isn’t a bad idea either.
On the days after I’ve had what I will deem a “less than great” eating day, I try and fast until my body signals I’m hungry. Sometimes this can be 18 hours, sometimes it can be a complete 24 hours. But make no mistake about it, our bodies are incredible. So it will give you all the signals you need!
2. Try increasing your water intake.
Our bodies detox themselves. We don’t need teas, powders, or ancient methods to detox. Given enough time, our bodies do the work for us!
To aid in this process it is a wonderful idea to increase your water intake. My rule of thumb for all of my clients in they should be getting a MINIMUM of 1/2 their body weight in ounces. For example, a 200 pound person should be getting at least 100 ounces of water per day.
3. When you do eat, eat something whole, wholesome, and fibrous.
When fasting, or after a day of eating too much, or eating less than great foods, it’s really important you break your fast with whole, wholesome food. Something fibrous is ideal as this means it will be slow moving in the digestive process and will help with clearing out the “junk” in your digestive track.
My go-to after a bad day of eating after my fast is a combination of almond meal, chia seeds, soaked in almond milk for at least an hour in the fridge. Add an green apple and some cinnamon to top and you’ve got yourself a nice starter meal after a fast.
Falling off the wagon happens, and is a completely normal behavior. What is most important is that you don’t let one day sabotage your week. If you fall off once, get back on the next day and don’t dwell on it. We are all human, we all have busy lives, and unexpected things happen. So cut yourself some slack and do better today!
As always, keep up the great work!
Megan Williams Training