WHAT TO DO AFTER AN OVERINDULGENCE

I found an interesting article on the dailyburn.com. This website sells a service where workout videos are sent to your electronic devices instead of popping in a dvd or vhs tape in the old days.

The title of their article published just last month on December 21st was:

Overindulged? Here’s How to Get Back on Track in 24 Hours by K. Aleisha Fetters

Overindulged...Before I even get to the article, I want to share with you some synonyms for the word: overindulgence.  

 Synonyms for overindulgence

noun debauchery

• depravity
• dissipation
• excess 
• gluttony
• intemperance
• orgy
• overeating
• satiation
• satiety

from Monty Python 'The Meaning of Life' (I cannot remember the point of this scene - although it is effective in depicting overindulgence.  Of that I am sure!)

It should be obvious that overindulgence is by definition is bad. People rarely complain that they have overindulged in their exercise routine. They tend to sheepishly admit that they overindulged at the buffet table.

So.... what to do after an evening of overindulgence? This article makes the point that it is very important to start fresh with the very next meal and/or on the very next day and get back on track.

The author, K. Aleisha Fetters makes the point that one day, no matter how overindulgent will not make or break your healthy eating habits over the long term.  It is the next decision that is made that can send you careening off course or get you right back on track. First, the feeling of guilt over an overindulgence will be unhelpful. Do not waste time feeling guilty. If you can, shortly after an overindulgence, take a walk. A walk WILL NOT erase the calories but a walk can be assist your body with digesting your food and can improve the odds that your blood sugar levels will not spike causing fatigue, cravings and additional overeating. After an overindulgence it is recommended to drink plenty of water to prevent dehydration. (especially if you have been drinking 'adult' beverages). It is important to get enough sleep. A failure to sleep seven to nine hours can give birth to craving energy dense and nutrient deplete foods. When you start you next day, you should eat a balance meal that includes proteins, carbs and healthy fats. Lunch should also include a healthy mix of proteins, carbs and healthy fats. The idea is to get back on track, start eating right again. It is not a good idea to skip a meal to make up for the binge the night before. If you are up to it, a workout is probably a good idea.  For dinner, continue eating a normal healthy meal. If you have followed this program, more or less, you could and should congratulate yourself as you have not let one binge derail you.  

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I write this blog every day with the eternal optimistic hope that I can learn from what I have written and read.  I write this blog every day with the eternal optimistic hope that I can live up to the ideals that I write about. Of course, I often fail. Apparently failing in one's proper diet and failing to eat healthy is somewhat akin to falling off a horse. When one falls off a horse, it is said that one should immediately get back on. And when one falls short on their diet program - they should also hop back on as quickly as possible.

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I know that one cannot exercise an overindulgent number of calories back into oblivion. And I know that it is probably useless to try to do it. Nevertheless, yesterday, I tried to do precisely that.  I know that I have overindulged in the past couple of weeks. I completed two sessions on the elliptical machine. That is really not the correct course of action. The answer is to just get back to 'normal.'  One cannot change last week or YESTERday. The best day to get back on track after overindulging is TOday.

92 minutes, morning session, 2141 calories burned

92 minutes, evening session, 2235 calories burned

Your Food Diary For:

Monday, January 4, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Tasteeos - Cereal, 7 cup	700	147	11	21	1,120	7
	700	147	11	21	1,120	7
L U N C H
Pampa - Canned Asparagus, 1 cups	30	4	0	4	680	0
Healthy Ones - 97% Fat Free Deli Thin Sliced Honey Ham, 12 Slices	120	6	4	16	680	6
S. Rosen's - 100% Whole Wheat Bread, 3 slice	300	57	3	15	570	9
WHOLE FOODS CHERRY VANILLA GRANOLA	319	53	9	7	80	20
Whole Foods - Sweet Orange +Vitamin D, 20 fl oz	0	0	0	0	0	0
	769	120	16	42	2,010	35
D I N N E R
EARTHBOUND FARM ORGANIC BABY SPINACH	20	0	0	2	65	0
libby's - Sweet Corn, 0.88 cup	105	16	3	4	350	12
Libby's - Sweet Peas, 0.88 cup	123	21	1	7	525	11
Louis Kemp - Crab Delights Leg Style, 3 legs (85g)	70	11	0	6	430	1
S. Rosen's - 100% Whole Wheat Bread, 2 slice	200	38	2	10	380	6
	518	86	6	29	1,750	30
S N A C K S
Cliff Bar - Cool Mint Chocolate, 68 g	250	43	5	10	170	22
WHOLE FOODS 7700 - ORGANIC DATE PIECES	240	60	0	2	20	44
WHOLE FOODS - SEMI-SWEET CHOC CHIPS	280	40	18	0	0	32
	770	143	23	12	190	98
Totals	2,757	496	55	103	5,070	170
Your Daily Goal	6,034	754	201	302	2,300	226
Remaining	3,277	258	145	198	-2,769	56
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 4,104 extra calories from exercise today

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Your Exercise Diary for:

Monday, January 4, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	2,155
STAR TRAC ELLIPTICAL	92	2,235
MFP iOS calorie adjustment	N/A	-286
Daily Total / Goal	185 / 30	4,104 / 590
Weekly Total / Goal	185 / 210	4,104 / 4,130

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total calories consumed 2757 calories

total calories (184 minutes elliptical) 4390 calories

total net calories 1633 calorie defecit

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fitbit day 123

21443 steps
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Get it? Eyes bigger than your stomach.

My overindulgences have not been at this level. (thankfully!)

TODAY'S LESSON: ONE DAY OF OVERINDULGENCE DOES NOT HAVE TO DERAIL YOUR LONG TERM EFFORTS.  The important thing is to not make overindulgence a new habit. 

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