Sabotaging eating habits:
Some people can’t resist cheese or chips after work. Then there are those of us who can’t resist a Cookie Time at the check out. We all have our sabotaging eating-triggers. Writing down not only what you eat, but also where, how and with whom, can help you identify the situations and foods that cause you to eat too much. Once you zero in on your overeating triggers, you can figure out how to deal with them. For example, if you notice that you tend to eat late at night when you’re chilling out in front of the tv, you could look at keeping healthier snacks, such as popcorn, on hand or budget those calories into your day.
Tip: Be mindful and track your food.
Boost your metabolism and get your day off to the best start. You’ll be less likely to overeat later in the day.
Tip: It doesn’t need to be anything fancy. Try eggs, porridge, toast & avocado, a smoothie or even dinner left overs.
Eating a days worth of food when you get home from work:
Having a large gap between lunch and the evening meal can result in overeating when you get home or making poor dinner choices. When we’re tired or overly hungry we’re more likely to grab a high-energy-food to tide us over. Snacks around 100 calories at 3pm can keep your metabolism furnace burning. Think: nuts, fruit, protein shake, tuna, veg.
Tip: Take a healthy snack to work, rather than having when you get home.
Eating an unbalanced diet:
Below is a very common diet. Although there are some great foods listed it is very high in carbohydrates.
We also need Protein and Good Fats to balance our nutrient requirements.
Breakfast: Cereal with dried fruit, milk, low fat berry yoghurt, fruit juice.
Lunch: Ham Sandwich
Snack: Muesli bar
Tip: Try switching up snacks for higher protein foods such as; tuna, boiled eggs, a protein shake or cottage cheese. Good fats are also very satisfying unlike many carbohydrates which can leave you feeling bloated, fatigued and sometimes craving more quick energy. Try including good fats such as: nuts, seeds and avocado.
Overestimating water intake:
Water makes up 2/3 of our body and plays a major role in digestion, absorption and excretion. It also lubricates joints and cartilage. Thirst can be mistaken as hunger, which can result in overeating. It regulates our temperature, assisting with working out and recovery. Staying hydrated also keeps us more alert and energized.
Tip: Keep a bottle on the desk, in the car, in your bag. Aim for a glass before meals. Set yourself targets by 10am, 1pm, 3pm and 7pm.
Overtraining and not getting adequate sleep:
It is the rest that allows you to recover so you can be strong, and thereby handle the increased weight, and increased number of sets and reps needed to gain further. Aim for 8 hours of sleep and consider a rest day from training. Getting adequate sleep will also help with stress! If you don’t know if your program is balanced, see your trainer for a program.
Tip: Minimize food and screens before bed.