5 days in the difference
No crazy training
No extreme diets
Just hard work and healthy food
Read below for my step by step guide on how to bounce back to better health...
Step 1: Acceptance
O.K. you messed up!! You had a few too many biscuits, that square of chocolate turned in to an entire bar or your cheat meal suddenly turned in to a cheat weekend.
The past is the past and unless you are a personal friend of Marty McFly, you can't go back and change it! Don't waste time dwelling in your own self pity...accept and move on.
You're only human after all and we can't be perfect all of the time!
Step 2: Do not panic
After over indulging it is easy to be tempted to go to the opposite end of the scale. In the quest for success, many will go to extreme lengths, drastically cutting calories and starving their bodies for that quick fix.
Well...the truth is... there is NO quick fix.
Drastically cutting calories will force your body in to a state of shock and at first, yes, this will mean weight loss. Don't get too excited however, as this effect will not last long. Your body wants to survive and so will learn to adapt. Before you may have been burning 2,000 calories a day. Now after this calorie cut you decide to eat 1,200 calories.
Your metabolism will slow down and now will only burn this amount of calories.
Weight loss will stop and what will you do now? Cut calories even further?
It is a vicious cycle and before you know it you will be left eating next to nothing
with a badly damaged metabolism.
So what CAN you do? Keep reading below...
Step 3: Plan & Prepare
Get out a pen and paper. Make a plan of breakfasts, lunches, dinners and healthy snacks that you will eat during the week. Make a shopping list and go stock up. Set a few hours aside to prepare your meals for the next few days - if the meals are ready to eat in the fridge, you are less likely to reach for that take away menu after a long day in work.
If you are stuck for ideas - check out my recipe section here for some inspiration.
Step 4: Fresh is best
Cut out all processed foods. That means bye bye rice cakes, breads, breakfast bars or ready made meals. Bulk your meals up with lean protein choices. Opt for lots of fresh fruit and vegetables. Fill up with healthy fats such as unsalted nuts and avocado.
Step 5: Hydration helps
If you feel hungry, before reaching in to the press, knock back a glass of water.
It is true that when we are not hydrated we can not think straight and often
may confuse hunger with thirst. If you still feel hungry after 15 minutes,
then make yourself a healthy nutritious snack
Step 6: Get active
Just get out and get moving!
Step 7: Every beauty needs their sleep
Rest...it's part of the process!!
Ensure at least 7-8 hours of restful sleep each night. Turn off the laptops,
put away the smartphones and make sleep a priority.
Wake with a fresh head, ready to take the new day by storm.
Now it is over to you...
New day, new week, new opportunity...
Make it count!!
Jen - Nutty Nutrition
O.K. you messed up!! You had a few too many biscuits, that square of chocolate turned in to an entire bar or your cheat meal suddenly turned in to a cheat weekend.
The past is the past and unless you are a personal friend of Marty McFly, you can't go back and change it! Don't waste time dwelling in your own self pity...accept and move on.
You're only human after all and we can't be perfect all of the time!
Step 2: Do not panic
After over indulging it is easy to be tempted to go to the opposite end of the scale. In the quest for success, many will go to extreme lengths, drastically cutting calories and starving their bodies for that quick fix.
Well...the truth is... there is NO quick fix.
Drastically cutting calories will force your body in to a state of shock and at first, yes, this will mean weight loss. Don't get too excited however, as this effect will not last long. Your body wants to survive and so will learn to adapt. Before you may have been burning 2,000 calories a day. Now after this calorie cut you decide to eat 1,200 calories.
Your metabolism will slow down and now will only burn this amount of calories.
Weight loss will stop and what will you do now? Cut calories even further?
It is a vicious cycle and before you know it you will be left eating next to nothing
with a badly damaged metabolism.
So what CAN you do? Keep reading below...
Step 3: Plan & Prepare
Get out a pen and paper. Make a plan of breakfasts, lunches, dinners and healthy snacks that you will eat during the week. Make a shopping list and go stock up. Set a few hours aside to prepare your meals for the next few days - if the meals are ready to eat in the fridge, you are less likely to reach for that take away menu after a long day in work.
If you are stuck for ideas - check out my recipe section here for some inspiration.
Step 4: Fresh is best
Cut out all processed foods. That means bye bye rice cakes, breads, breakfast bars or ready made meals. Bulk your meals up with lean protein choices. Opt for lots of fresh fruit and vegetables. Fill up with healthy fats such as unsalted nuts and avocado.
Step 5: Hydration helps
If you feel hungry, before reaching in to the press, knock back a glass of water.
It is true that when we are not hydrated we can not think straight and often
may confuse hunger with thirst. If you still feel hungry after 15 minutes,
then make yourself a healthy nutritious snack
Step 6: Get active
Just get out and get moving!
Step 7: Every beauty needs their sleep
Rest...it's part of the process!!
Ensure at least 7-8 hours of restful sleep each night. Turn off the laptops,
put away the smartphones and make sleep a priority.
Wake with a fresh head, ready to take the new day by storm.
Now it is over to you...
New day, new week, new opportunity...
Make it count!!
Jen - Nutty Nutrition
