How To Eat When You Go Off Plan Or After A Binge

41_howtoeatafteradayoffplanorabingeOn Mother’s Day, I went to Cracker Barrel. I had three pancakes, two servings of eggs and bacon. I also went to Chipotle and had what I usually get there, and then I had Cold Stone ice cream for dessert. I ate what I wanted and I enjoyed it.

For a long time, I would have denied myself these things, then binged or overate on other things that maybe I really didn’t want, then deprived myself extremely the next day. I have given that up.

Now I actually plan for these indulgences. I say OK, I want to indulge in this. I allow myself to have it, no guilt. The next day, I just eat like I normally do. If I’m in a fat-loss phase, I take a 500-calorie deficit off my maintenance calories. If I am maintaining my weight, I just eat at my maintenance calories.

I don’t beat myself up for that anymore, and I’m going to urge you to do the same. If you have a treat or a day where you eat off what you normally would, don’t beat yourself up for it. Don’t deprive yourself of food the next day for two reasons.

One, your body wants to get back to its normal state, its homeostasis. Two, what happens mentally if you go into the day knowing you were “bad” the day before and feeling like you have to cut way back on what you’re eating and over-exercise to make up for it?

First, you’re not going to enjoy the food that you had the previous day as much because you feel like there’s a punishment attached to it. And second, chances are it’s going to be hard for you the next day, right? You’re not going to feel as good as you would.

I’m sharing this with you because I was in that cycle for a long, long time. I’m telling you, you don’t have to extremely restrict the day after having an off day where maybe you ate way above what you would normally eat or you ate things you wouldn’t normally eat.

Your body will readjust down as soon as you get back to your normal way of eating. I’m going to urge you to do that. Enjoy food. Enjoy the day that you’re in when you’re having it. The next day, just get back to what you normally do. You don’t have to extremely restrict. I’ll tell you now, if you do eat a lot of carbs and sugar, holy mackerel will it bring about an improvement on your workout! After my Mother’s Day meals, I deadlifted 205 pounds, five sets of five. I have not been able to do that. That’s all carbs, baby.

You have a great day. Pick up where you were and just keep moving forward. Don’t deprive yourself today.

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Posted in Blog, Weight Loss Inspiration, Weight Loss Tips

Portobello Personal Pizzas and Garlic Roasted Green Beans

  Here’s what you’ll need:   2 large Portabella mushrooms with the gills removed 1/4 cup tomato sauce 1 ounce reduced fat mozzarella 7 slices turkey pepperoni onion black olives mushrooms bell pepper oregano garlic powder salt   Here’s what
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Two Personal Pizzas With Roasted Asparagus

  Here’s what you’ll need:   2 pieces of Joseph Pita bread (or whatever pita bread you prefer) 16 turkey pepperonies black olives mushrooms bell pepper garlic oregano 1/2 cup tomato sauce 2 ounces reduced-fat mozzarella   Here’s what you’ll
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Zucchini-Crusted Pizza

  Here’s what you’ll need:   1 large zucchini 1/4 cup tomato sauce 1 ounce reduced fat mozzarella 7 slices turkey pepperoni onion black olives mushroom bell pepper oregano garlic powder salt   Here’s what you’ll do:   Take one
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Half Size Me Community Weekly Webinar 219

Click here to download the webinar recording for Webinar #219Topics covered: emotional eating Resources for the webinar 6 Tips for Rewriting Your Divorce Story Why the stories you tell yourself decide your success Share :
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264 – Half Size Me: How To Use Self-Love To Reach Your Weight Loss Goals With Que

In this episode of The Half Size Me™ Show, Heather talks to Que about
  • how you can use aggressive self-love to reach your weight-loss goals
  • why it’s sometimes important to remove timelines and deadlines from her weight-loss journey
  • what you should do from the beginning of our journey to help you lose weight
  • and much more!

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Half Size Me Community Weekly Webinar 218

Click here to download the webinar recording for Webinar #218Topics covered: relationship with self Resources for the webinar http://www.mindbodygreen.com/0-11163/5-questions-that-will-help-you-find-your-true-self.html https://www.psychologytoday.com/blog/changepower/201603/looking-your-true-self-10-strategies-self-knowledge http://www.mindbodygreen.com/0-5384/6-Questions-to-Help-You-Find-Your-True-Self.html http://www.elephantjournal.com/2013/09/saying-whatever-is-a-relationship-killer-tawny-sanabria/ http://www.lifehack.org/articles/communication/7-ways-find-out-what-you-really-want-life.html http://new.www.huffingtonpost.com/laurie-puhn/whatever-you-do-dont-say-_b_1834705 Share :
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263 – Half Size Me: Creating Your Own Plan With Jen

In this episode of The Half Size Me™ Show, Heather talks to Jen about
  • why she thought her obesity was something she was born with and was a part of her
  • how she learned to take selective pieces of information and create her own plan
  • what it took for her to switch her focus to habit change so she could lose weight
  • and much more!

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Knowing Your Why

44_knowingyourwhySomething that I typically work with my coaching clients on right away, or that we at least talk about, is their “why.” A lot of times, we get so caught up in the scale, the weight loss, the program, that we lose sight of our “why.”

Why are you doing this? Why is it that every day you’re waking up; you’ve already pre-packed your lunch; you have a healthy breakfast option; you’re drinking your water; you’re getting in your exercise. Why are you doing that? Chances are it comes down to one of several reasons, and you need to refocus on your “why” continuously.

If you don’t have this, I urge you to think about it now. Create a list of “whys.” Don’t worry about how superficial your reasons sound. Don’t worry about sounding like you’re being selfish. Put it all out there. It can be anything from wanting to be a better mother or a better wife, to just wanting to look better in pants or to be able to buy clothes in regular sizes. It could be also for things that are medically related. You could need to get off your medication. I get it all. Write it all out.

Write your “whys” down, and reconnect with them on a daily basis. Keep in mind, being healthy has no end. I’m continuously working on getting healthier. I’m continuously working on getting stronger. There was no cutoff point where I finished getting healthy. You’re constantly working at it, just like maintaining a car. You’re doing things every day to keep that going.

A lot of times when people get knocked off, and they’re struggling to get back on track, it’s because maybe they aren’t connecting with their “why.” I don’t look at it as you’re on or you’re off, or you’re good or you’re bad. I look at it as degrees of health.

Are you the healthiest version of yourself today? That can be something that depends on the person. If you’ve been extremely strict with what you’ve been eating, and you decide you want to have that piece of birthday cake at a party, that might be the best thing you can do for your mental health in that moment.

Ask yourself, is this healthy for you physically, mentally and emotionally, and are you enjoying your life? Because if the answer to all those questions is yes, then you’re doing the right things. In this whole process, connect with your “why.” Never lose sight of why you’re doing this, why you’re working toward swinging your life into a healthy direction. It’s not on and off. It’s varying degrees of health.

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Posted in Blog, Weight Loss Inspiration, Weight Loss Journey

Half Size Me Community Weekly Webinar 217

Click here to download the webinar recording for Webinar #217Topics covered: relationships with others How weight loss can affect your relationship with others Share :
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