How to beat the guilty feeling of overeating on a Monday morning

Are you guilty of overeating during the weekend? A colleague asked me to suggest ideas of how to feel good on a Monday morning, after a weekend of eating and drinking.

Why do you overeat during the weekend?

The main reason for overeating during the weekend is because you’re relaxed.  Once you’re out of your daily routine, after a week’s work, you feel you deserve to put your feet up and chill out with a few drinks. Ah bliss!

Alcohol works up an appetite and it’s a vicious circle of drink and food and more drink and more food. People who work over weekends are less likely to overeat and potentially consume less alcohol.

Don’t beat yourself up for enjoying your weekend, though.  Weekends are for resting, re-charging your batteries and catching up on all the fun things you have no time for during the week. So go for it – enjoy and be sensible.

How do you cope with your guilty feeling on Monday morning?

Golden rule #1 – do not punish yourself by skipping meals.  Eat as you would normally, having regular meals in moderation.  Starving yourself will only slow down your metabolism.  Avoid starchy carbs – such as pasta, bread and pizza – and fill up with lean protein and veg.

Golden rule #2 – do not weigh yourself on a Monday.  You are likely to have water retention, especially if you had too much salt in your food.   Drink plenty of water to wash away the toxins and rehydrate your body.

Golden rule #3 – plan your meals for the rest of the week.  Cook from scratch as much as possible; be in control of what you eat.  Have you ever noticed how grilled vegetables glisten when you’re eating out?  They’re covered in oil or butter to make them “look good”.  Vary your meals and keep an eye on your servings;  portion size matters.

Golden rule #4 – do not deprive yourself of the food you like during the week.  If you do, you risk going all out over the weekend. Eat your favourite foods, in moderation.

Golden rule #5 – last but not least, exercise and get enough sleep.  You need not sweat it out at the gym everyday.  If you enjoy walking – go for it.  My ex-personal trainer used to say, “A little bit of exercise is better than nothing.”  Don’t miss out on your beauty sleep; missing out on sleep makes you gain weight.

And before you know it, it’s the weekend again!

If you do not deprive yourself during the week, you are less likely to feel the need to over-indulge over the weekend.  Relax, enjoy your food and drink plenty of water as you go; when you are well-hydrated you are likely to eat less.

My thanks go to

The Fitness Fashionista

Huffington Post

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Web MD

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