How was the weekend? Did you overdo it a bit?
It’s pretty normal behaviour so don’t beat yourself up over it
In fact, one or even 2 days off won’t really have a massive impact if you’ve been following a plan which has you in a deficit or even at maintenance
It's quite common for me to speak to clients after a weekend and they'll 'confess' they had a bit of a wobble
HOWEVER
The BIG difference is that we address that head on
Understanding that it takes a sustained calorie surplus of over 8000kcal to put on 1kg of body fat is the first step
Second is your reaction to it
What is your normal reaction to overeating on your diet?
Do you
- Accept that it happened and work towards a solution for next time to try and reduce the chances of it happening again, then get back to your plan?
- Faceplant a tray of doughnuts because it’s all ruined now?
When you look logically at your overeating behaviour it's very easy
But humans are not Vulcans – we are not always logical, especially when it comes to our weight
This is the normal reaction that most people do
- We see a weight increase
- Your Muncher brain comes out which tells you to eat goodies to make you feel better
- Then when the deed is done Muncher goes to sleep and your Logical brain picks up the pieces
Sound familiar?
Like I said it’s quite common but it doesn’t have to be.
Use the ACT technique to recover quickly
- Accept that it’s happened and you can’t go back in time
- Control your reaction, don’t let the emotion control you
- Take a new direction to get back on track asap
Then look at WHY this overeating wobble happened
- Do you need to change your routine or habits?
- Is this a recurring thing that you can plan for and prepare a Plan B for?
- That’s the sequence I go through with the people I work with, it won’t always be a perfect day but you can reduce the impact
Watch the video to see how to eat all the foods you like and get in great shape
Camilla didn’t sacrifice her weekends to build an incredible body. You don’t have to either
Check out my YouTube channel for more videos.
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guide
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