Tag Archives: how to not overeat

๐Ÿ’ ๐“๐ก๐ข๐ง๐ ๐ฌ ๐ˆโ€™๐ฏ๐ž ๐‹๐ž๐š๐ซ๐ง๐ž๐ ๐Ÿ๐ซ๐จ๐ฆ ๐’๐ฅ๐จ๐ฐ๐ข๐ง๐  ๐ƒ๐จ๐ฐ๐ง

๐Ÿง˜โ€โ™€๏ธ ๐Ÿ’ ๐“๐ก๐ข๐ง๐ ๐ฌ ๐ˆโ€™๐ฏ๐ž ๐‹๐ž๐š๐ซ๐ง๐ž๐ ๐Ÿ๐ซ๐จ๐ฆ ๐’๐ฅ๐จ๐ฐ๐ข๐ง๐  ๐ƒ๐จ๐ฐ๐ง โฃ๐Ÿ˜ด
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One of the best things surgery taught me was just how important it is to slow down. Logically I knew a lot of these would be the case, but thanks to my stubbornness and anxiety, it took something knocking me on my feet to force me to follow through and trust the progress. โฃ
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Some were expected, some were unexpected, but I hope it gives you a little motivation to press on the brakes and prioritize your health too. โฃ
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๐Ÿ˜ด ๐Œ๐ฒ ๐ฌ๐ฅ๐ž๐ž๐ฉ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž๐ ๐š ๐ฅ๐จ๐ญ ๐›๐ฒ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ซ๐ž๐ฌ๐ญ๐ข๐ง๐  ๐ฆ๐จ๐ซ๐ž ๐š๐ง๐ ๐ฆ๐จ๐ฏ๐ข๐ง๐  ๐š ๐›๐ข๐ญ ๐ฅ๐ž๐ฌ๐ฌ. Sleep can be greatly impacted by cortisol levels. More stress & more intense movement can lead to elevated cortisol, so my crazy schedule was doing no favors to my sleeping struggles. โฃ
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๐Ÿ’— ๐Œ๐ฒ ๐Ÿ๐š๐ฆ๐ข๐ฅ๐ฒ ๐ข๐ฌ ๐ฆ๐ฒ ๐ฐ๐จ๐ซ๐ฅ๐ ๐š๐ง๐ ๐ˆ ๐ก๐š๐ ๐›๐ž๐ž๐ง ๐ฆ๐ข๐ฌ๐ฌ๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐จ๐ง ๐ญ๐ข๐ฆ๐ž ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ž๐ฆ. Living a bit further away and often prioritizing workouts and work over visits slowly became my norm. More time and needing a little more support made me realize just how much I was missing out and just how much I need to focus on making time for them. โฃ
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๐Ÿง˜โ€โ™€๏ธ ๐Œ๐ฒ ๐›๐จ๐๐ฒ ๐ฐ๐ข๐ฅ๐ฅ ๐ง๐จ๐ญ ๐œ๐ก๐š๐ง๐ ๐ž ๐๐ซ๐š๐ฌ๐ญ๐ข๐œ๐š๐ฅ๐ฅ๐ฒ ๐Ÿ๐ซ๐จ๐ฆ ๐š ๐ฐ๐ž๐ž๐ค, ๐ž๐ฏ๐ž๐ง ๐š ๐ฆ๐จ๐ง๐ญ๐ก ๐จ๐Ÿ๐Ÿ ๐จ๐Ÿ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ . Logically I knew this one, but seeing it actually happen was a whole new experience. Right now Iโ€™m going on two weeks of just walking for activity, and a week of nothing at all. I ate a bit less because I was less hungry, my body maintained weight wise, and my muscle wasnโ€™t gone in a week. I hear this a lot from clients who are nervous to take a week off from training and I want to assure you itโ€™s going to take a whole lot longer to undo the hard work youโ€™re putting in. โฃ
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๐Ÿ“ฑ ๐”๐ง๐ฉ๐ฅ๐ฎ๐ ๐ ๐ข๐ง๐  ๐œ๐š๐ง ๐›๐ž ๐š ๐ ๐ซ๐ž๐š๐ญ ๐ญ๐ก๐ข๐ง๐  ๐š๐ง๐ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ˆ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐๐จ ๐ฆ๐จ๐ซ๐ž ๐จ๐Ÿ๐ญ๐ž๐ง. Getting off my phone earlier at night, not working until bedtime, actually relaxing and watching Netflix can all be powerful things for productivity and mental health. I actually found I was more productive during the times I was working AND I saw my stress levels drop and sleep improve because of it.โฃ
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I hope this helps as a reminder that slowing down doesn’t have to be a bad thing. โฃ
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It doesn’t mean your progress and productivity will come to a screeching halt. In fact, it may just be the very thing you need to push you to even more progress in the long haul. โฃ
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๐—ช๐ก๐š๐ญ ๐ข๐ฌ ๐จ๐ง๐ž ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐๐จ ๐ญ๐จ ๐Ÿ๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฌ๐ฅ๐จ๐ฐ๐ข๐ง๐  ๐๐จ๐ฐ๐ง ๐ฆ๐จ๐ซ๐ž?โฃ
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Stop the Judgement

๐—ช๐ž ๐๐จ ๐ง๐จ๐ญ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐œ๐š๐ง๐œ๐ž๐ฅ ๐๐ข๐ž๐ญ ๐œ๐ฎ๐ฅ๐ญ๐ฎ๐ซ๐ž. โฃ
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Weight loss itself is not an inherently bad thing, but lately it seems to be getting a bad reputation. โฃ
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๐‹๐ž๐ญโ€™๐ฌ ๐ฌ๐ญ๐จ๐ฉ ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ž ๐ฃ๐ฎ๐๐ ๐ž๐ฆ๐ž๐ง๐ญ ๐จ๐ง ๐จ๐ญ๐ก๐ž๐ซ ๐ฉ๐ž๐จ๐ฉ๐ฅ๐žโ€™๐ฌ ๐ ๐จ๐š๐ฅ๐ฌ. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜ต๐˜ต๐˜ฆ๐˜ณ๐˜ด ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ช๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ป๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ณ๐˜ฆ๐˜ง๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ด๐˜ช๐˜ฅ๐˜ฆ ๐˜ฐ๐˜ถ๐˜ต. โฃ
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But thatโ€™s going to look different for everyone. โฃ
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And the only person who best understands what that looks like for you is ๐ฒ๐จ๐ฎ. โฃ
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If you want to lose weight, Iโ€™ll support you. โฃ
If you want to build muscle, Iโ€™ll support you. โฃ
If you want to maintain where youโ€™re at, Iโ€™ll support you.โฃ
If you want to focus on health and not care about your body size, all the props to you. โฃ
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But if you wanna judge someone for striving for a goal… not on my watch. โฃ
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You do you boo. โฃ๐Ÿ˜˜
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Just promise me youโ€™ll do it in the way thatโ€™s going to keep your body as healthy and mind as happy as possible. โฃ
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๐๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ข๐ณ๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก, ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐Ÿ๐จ๐ฅ๐ฅ๐จ๐ฐ.โฃ ๐Ÿ’•
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69Stacy Ganz, Chrissy Feiteiraย andย 67 others
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Therapy

๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ.โฃ
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The other day I posted about struggling with unknowns of surgery, and I want to be clear that I could care less if my body changes appearance-wise during recovery.โฃ
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What worries me most is how Iโ€™ll be able to move physically.โฃ
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I used to work out to โ€˜๐˜ฃ๐˜ฆ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บโ€™ and โ€˜๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ดโ€™. โฃ
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Then I learned better. โฃ
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I started working out to feel good in my own skin. โฃ
I started working out to enhance my health. โฃ
I started working out because I enjoyed it. โฃ
I started working out because it became ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ. โฃ
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Fitness has become a huge mental outlet for me. Itโ€™s a way to clear my mind, beat depression, tackle my anxiety, and just improve my mindset overall. โฃ
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But what this is teaching me is to find new and different outlets to improve my mindset, manage anxiety, and letโ€™s be honest, get through 2021 in general. โฃ
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Lately Iโ€™ve been focusing on things like more family time, getting outside for walks, more time with friends, journaling & reading more, listening to podcasts, and seeking support when I need it. They have all been huge, and will continue to be incredible tools as I heal and scale back on my regular activity. โฃ
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I always want to be fully transparent and remind you that it is 100% okay to take a break, rest & recover, BUT it is also 100% okay to feel anxiety about that rest & recovery too. โฃ
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& just in case you havenโ€™t yet discovered what an amazing tool fitness can be for therapy, I want to encourage you to get moving. Not to burn off calories or change your body, but to enhance your health & improve your mindset. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ญ๐š๐ค๐ข๐ง๐  ๐œ๐š๐ซ๐ž ๐จ๐Ÿ ๐ฒ๐จ๐ฎ. ๐Ÿง˜โ€โ™€๏ธ

 

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Discipline

๐ˆ ๐›๐ซ๐จ๐ค๐ž ๐ฆ๐ฒ ๐Ÿ๐ŸŽ๐ค ๐ฌ๐ญ๐ž๐ฉ๐ฌ ๐š ๐๐š๐ฒ ๐ฌ๐ญ๐ซ๐ž๐š๐ค ๐š๐ง๐ ๐ข๐ญ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ข๐ž๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ˆ ๐œ๐จ๐ฎ๐ฅ๐โ€™๐ฏ๐ž ๐๐จ๐ง๐ž. โฃ
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๐˜›๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ช๐˜ฑ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ. โฃ
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Iโ€™ve been on both sides of the spectrum with my journey. โฃ
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Iโ€™ve struggled with having zero motivation and a total lack of control over my food choices, and Iโ€™ve also struggled with having a bit too much control over my healthy lifestyle. โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ช๐˜ด๐˜ฉ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ข๐˜ด๐˜ต ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉโ€ฆ โฃ
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Not hitting 10 thousands steps on Christmas day. โฃ
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While this may seem silly, insignificant, or even a negative thing to share, for me it was a huge win. For the first time in a while, I was able to prioritize my family, my health, and my rest & recovery time, over a fitness goal. โฃ
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One of the most important things I can share is that ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฅ๐จ๐จ๐ค๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž. โฃ
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For some people, progress may be saying no to the pizza night out with friends. โฃ
But for others, progress may actually be going for the pizza and enjoying a slice, free of guilt. โฃ
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And chances are at points in your journey, it will be both of those. โฃ
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Discipline can be a very helpful tool to build up health habits and routine over time. But I also want to encourage you that part of living and sustaining a healthy lifestyle also includes finding flexibility within our discipline. โฃ
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๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜ช๐˜ฏ. โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ’๐˜ต ๐˜ฉ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. โฃ
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And thatโ€™s okay. In fact, itโ€™s perfectly normal, healthy, and part of the process to have those days.
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What matters most is how we choose to handle those moments. โฃ
How we are able to give ourselves grace, remove the guilt, and just get right back on track. โฃ
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There is a whole lot more to life than just living a healthy lifestyle. โฃ
๐Œ๐š๐ค๐ž ๐ฌ๐ฎ๐ซ๐ž ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง๐ข๐ง๐  ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ฆ๐ข๐ง๐, ๐›๐จ๐๐ฒ, & ๐ซ๐ž๐ฅ๐š๐ญ๐ข๐จ๐ง๐ฌ๐ก๐ข๐ฉ๐ฌ ๐ญ๐จ๐จ.ย ๐Ÿ˜˜138649982_10100167652097606_722195292666195779_n

๐…๐จ๐ฎ๐ซ ๐“๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐จ ๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฐ๐ข๐ญ๐ก ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐‹๐จ๐ฌ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐š๐ฏ๐ž ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฐ๐ข๐ญ๐ก ๐Ÿ๐จ๐จ๐

While we know that weight loss is 90% of your nutrition choices, we tend to underestimate how much of a role non-food factors can play in making our weight loss journey easier or harder. โฃ
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๐˜๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ช๐˜ฏ๐˜ต๐˜ข๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ด๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ฐ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
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๐˜๐จ๐ฎ๐ซ ๐ฌ๐ญ๐ž๐ฉ๐ฌ ๐š๐ง๐ ๐๐š๐ข๐ฅ๐ฒ ๐ฆ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ. Things like hitting a daily step goal, walking an extra 30 minutes a day, or just moving more overall can not only play a huge role in calorie output, but more importantly will help to keep your mindset positive & motivation high. โฃ
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๐…๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐ž๐ข๐ ๐ก-๐ข๐ง๐ฌ. For some, weighing in daily can help to keep you on track, accountable, and accurately measuring progress. For others, putting the scale away to prevent self-sabotage or emotional eating based on the results will be key. Learn and understand what works best with your mindset right now, & follow through accordingly. โฃ
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๐’๐ฅ๐ž๐ž๐ฉ. The more you prioritize sleep and a nighttime routine, the easier it will be to follow through with a healthy lifestyle. Lack of sleep may often lead to increased cravings, higher stress levels, unbalanced hormone levels, fatigue and so many other factors that make it ten times harder to stay consistent on your health and fitness journey. โฃ
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๐Œ๐ข๐ง๐๐ฌ๐ž๐ญ. Begin to address and understand your belief and confidence that you will be capable and successful in reaching your goals. This is called self-efficacy. One of the best things you can do to improve this is to set small realistic goals that you truly believe you will be able to accomplish & see small wins along the way. โฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: the healthier of an overall lifestyle you can live, the easier the nutrition piece will be to adhere to. And if you can nail that nutritional adherence 90% of the time, you are guaranteed to see success. โฃ
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Not only that, once you get there youโ€™ll be able to sustain it because you already have these healthy lifestyle behaviors in place. โฃ
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๐‡๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ฏ-๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บโฃ โฌ‡๏ธ
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