{"id":75747,"date":"2021-07-08T09:50:14","date_gmt":"2021-07-08T14:50:14","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=75747"},"modified":"2021-07-08T10:04:18","modified_gmt":"2021-07-08T15:04:18","slug":"if-you-overate-this-weekend","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/if-you-overate-this-weekend\/","title":{"rendered":"if you overate this weekend"},"content":{"rendered":"\t\t
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Every. Single. Day. We are faced with opportunities to overeat – not just holiday weekends.\u2063
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We live in a time where hyperpalatable food is highly available for cheap. Over the weekend you were faced with many food decisions that involved this type of food. \u2063
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Overeating happens, and if your goals are to support a healthy metabolism, achieve and maintain a leaner, stronger body – what you decide to do (and not do) after overindulging can make all the difference.\u2063
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There are a few common themes to how people react to that uncomfortable, overstuffed feeling after eating a large meal or meals. Many are triggered by guilt to restrict food intake or over exercise to compensate. Some might drink a ton of water in an attempt to \u201cflush out” what they\u2019ve eaten. I hear people say things like \u201cI was so bad\u201d, \u201cI blew my whole day\u201d, or even, \u201cdiet starts tomorrow!\u201d.\u2063
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These tips are inspired by my most successful clients. As you might notice, there\u2019s no mention of detoxing, fasting, or flushing in what\u2019s to follow. \u2063<\/p>

DO<\/p>

>> Reach for whole, real foods in macronutrient balance. Why? It\u2019s tough to overeat a plate of real, whole food – think fruits, veggies, nuts\/seeds, legumes, lean proteins. When we eat a mix of macronutrients from whole food (the stuff that isn\u2019t refined, processed and packaged), you’ll slow down, get fuller faster and stay satisfied longer. Opt for meals that fill you up and satisfy you through good nutrition, various textures and lots of volume. \u2063
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>> Understand why you were triggered to overeat. Using food to mask a different emotion is never the answer so if you\u2019re reaching for food out of boredom, loneliness, frustration or stress: explore that. Work to resolve the uncomfortable root emotion without food. \u2063
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>> Immediately go back to your normal eating pattern. one meal or even one whole day of overeating is not enough to throw you off track from your goals, but when you overindulge across multiple meals or multiple days it definitely could! \u2063<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Do you struggle with always trying to “start over on Monday” or “get back on track”? Learning to build habits that serve you every day (rather than just Monday through Friday) is exactly what I work with my clients on. Consider applying for coaching – we have individual and group options available<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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let me be your guide on your fat loss journey<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tapply for coaching<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Overeating happens, but if your goals are to support a healthy metabolism and acheive a stronger body – what you decide to do after overindulging makes all the difference.<\/p>\n","protected":false},"author":1,"featured_media":75728,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,143],"tags":[],"class_list":["post-75747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-pfc-balanced-eating"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75747"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=75747"}],"version-history":[{"count":4,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75747\/revisions"}],"predecessor-version":[{"id":75751,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75747\/revisions\/75751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/75728"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=75747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=75747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=75747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}