{"id":4244,"date":"2013-12-10T06:43:15","date_gmt":"2013-12-10T03:43:15","guid":{"rendered":"http:\/\/seragpsych.com\/wordpress\/?p=4244"},"modified":"2013-12-31T01:18:47","modified_gmt":"2013-12-30T22:18:47","slug":"what-to-do-after-over-eating","status":"publish","type":"post","link":"https:\/\/seragpsych.com\/wordpress\/what-to-do-after-over-eating\/","title":{"rendered":"What to Do after over-eating?"},"content":{"rendered":"<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3>Relax (For a Moment)<\/h3>\n<p>The good news is, one meal is not going to ruin you if you eat sensibly and exercise regularly the rest of the time and get back to your routine.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4173\" alt=\"woman_sleeping\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/woman_sleeping-300x203.jpg\" width=\"300\" height=\"203\" srcset=\"https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/woman_sleeping-300x203.jpg 300w, https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/woman_sleeping.jpg 493w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u201cNo one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it\u2019s over, we should go back to the eating plan we normally follow. This does not give us permission to continue to overeat and binge.\u201d<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><img loading=\"lazy\" decoding=\"async\" alt=\"stressformule-vrouw-stress.001\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/stressformule-vrouw-stress.001-300x225.png\" width=\"300\" height=\"225\" \/><\/h3>\n<p>&nbsp;<\/p>\n<h3>Don\u2019t Beat Yourself Up<\/h3>\n<p>\u201cYou may feel defeated and say, \u2018Oh I blew my diet&#8221; , don\u2019t be self-deprecating.<\/p>\n<p>You overeat for one day; let\u2019s get back on track again. Let\u2019s be more conscious of our portion sizes the next day.<\/p>\n<h3>Think of Your Diet Over the Course of Several Days<\/h3>\n<p>\u201cIn other words, you had a dinner invitation on a Tuesday, make a different diet plan for wedesday dinner and lunch<\/p>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3>Resume Sensible Eating<\/h3>\n<p>You may be tempted to compensate for the extra calories by skipping meals the next day. But skipping breakfast or lunch will only leave you hungry and at risk for pigging out later.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3918\" alt=\"20-pantry-essentials-for-weight-loss-02-canned-tuna-sl\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/20-pantry-essentials-for-weight-loss-02-canned-tuna-sl1-300x225.jpg\" width=\"300\" height=\"225\" srcset=\"https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/20-pantry-essentials-for-weight-loss-02-canned-tuna-sl1-300x225.jpg 300w, https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/20-pantry-essentials-for-weight-loss-02-canned-tuna-sl1.jpg 380w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Cut \u00a0back throughout the day with a series of small meals packed with fiber-rich fruits and vegetables:<\/p>\n<ul>\n<li><\/li>\n<li><\/li>\n<li><\/li>\n<li>Wait until you\u2019re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.<\/li>\n<li>Mid-morning snack: A piece of fruit and an ounce of low-fat cheese<\/li>\n<li>Lunch: A big salad with lean protein such as fish or chicken, or a whole-wheat pita pocket with lettuce and tuna or turkey<\/li>\n<li>Afternoon snack: A cup of vegetable soup and an orange<\/li>\n<li>Dinner: A piece of fish and plenty of vegetables<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><img loading=\"lazy\" decoding=\"async\" alt=\"obesity2\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/obesity2-300x191.jpg\" width=\"300\" height=\"191\" \/><\/h3>\n<p>&nbsp;<\/p>\n<h3>Skip the Scale<\/h3>\n<p>After a feast, your weight is bound to be inflated. That\u2019s not because of an increase in body fat, but because of water retention brought on by the excess salt you likely ate.<\/p>\n<p>Weighing yourself will only make you feel defeated. Salge Blake tells clients to weigh themselves on Fridays, when they\u2019re likely to weigh their lowest.<\/p>\n<div id=\"remoteAd_rdr\"><\/div>\n<h3><\/h3>\n<h3><\/h3>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-4120\" alt=\"Ab-Exercise-Without-Crunches-Quadruped-Video\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/11\/Ab-Exercise-Without-Crunches-Quadruped-Video.jpg\" width=\"240\" height=\"240\" srcset=\"https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/11\/Ab-Exercise-Without-Crunches-Quadruped-Video.jpg 240w, https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/11\/Ab-Exercise-Without-Crunches-Quadruped-Video-150x150.jpg 150w\" sizes=\"auto, (max-width: 240px) 100vw, 240px\" \/>Stick to Your Normal Exercise Routine<\/h3>\n<p>Compensating for the extra calories by over-exercising will leave you burned out or worse, Laquale says.<\/p>\n<p>\u201cIf you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can\u2019t exercise,\u201d she says. \u201cSo now we\u2019re into your third day, and you\u2019re tight all over and you\u2019re still feeling down because you overate, so it creates a vicious cycle.\u201d<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3902\" alt=\"Anthony-Bourdains-kitchen-quiz-12-caesar-salad-sl\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/Anthony-Bourdains-kitchen-quiz-12-caesar-salad-sl-300x225.jpg\" width=\"300\" height=\"225\" srcset=\"https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/Anthony-Bourdains-kitchen-quiz-12-caesar-salad-sl-300x225.jpg 300w, https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2013\/10\/Anthony-Bourdains-kitchen-quiz-12-caesar-salad-sl.jpg 380w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Track What You Eat<\/h3>\n<p>Setting a caloric goal for the day and recording what you eat keeps you conscious of what you\u2019re eating, Dollar says.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Relax (For a Moment) The good news is, one meal is not going to ruin you if you eat sensibly and exercise regularly the rest of the time and get back to your routine. &nbsp; \u201cNo one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[427],"tags":[],"class_list":["post-4244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-427","entry"],"_links":{"self":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/4244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/comments?post=4244"}],"version-history":[{"count":6,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/4244\/revisions"}],"predecessor-version":[{"id":4298,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/4244\/revisions\/4298"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/media\/4049"}],"wp:attachment":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/media?parent=4244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/categories?post=4244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/tags?post=4244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}