Does this sound familiar?
You lead an active, healthy lifestyle, workout regularly, and eat mainly healthy and clean 90% of the time. It works well for you and you’ve got the body to prove it. But what about the days when life circumstances kick in or you have a moment of weakness and stray from your diet by giving in to that moment of weakness and find yourself polishing off a pint of ice cream or bag of popcorn?
Maybe it’s your niece’s birthday party, or a fight with your significant other (or the lack of a significant other!). Or maybe it’s because you’re working too much, are overtired, stressed or even bored – but it’s safe to say that at some point or another, you’ve most likely fallen into the trap of overeating carbohydrates/sugars (grains, breads, pastas, crackers, cookies, potatoes, legumes, dairy, sugars and fructose/fruit), at some point in your life.
I’m sure by now you’re well-aware of why this is not a good thing: mainly because the body is programmed to store the energy from carbohydrates – which is why until you get a handle on the right amount and type of carbohydrates you eat you will NOT be able to control your weight and have the body of your dreams… even if you exercise intensely!
However, since we are all human, and it does happen to all of us from time to time (Yes, even the Pro’s!) what can we do to minimize the damage and stay on our fitness plan?
After a couple of decades in the health and fitness industry, I’ve seen the same things derail the best efforts of my clients…until I teach them these powerful tips. Here is my Carbohydrate Damage Control Plan designed to minimize the damage and get back on track pronto!
The Carbohydrate Damage Control Plan:
5 Tips to Get Back on Track Fast!
1. Don’t Berate Yourself!
The worst thing you can do is beat yourself up about it hours or even days later! No good can come of this. You will not get healthier by criticizing yourself. We all must learn how to live in the moment and this is just another example of doing so- hard as it may be! Instead, you can say something like this to yourself: “Well, that was sure yummy, but now I will get back on track.
I know the occasional indulgence is a normal part of life – just a blip in the screen and will not ruin all my efforts. I have a plan and I’m going to follow it.” (see below for Plan)
2. Get Moving As Soon As Possible!
Eating too many carbs kicks off the blood sugar roller coaster which can give you an initial pick-me-up but soon is followed by an inevitable energy crash and subsequent craving for more carbs! When this crash happens, you must resist the urge to lie down or worse, go to sleep! Instead turn on some music and do a little spontaneous light dancing or do some housework, sweep the porch, take a walk- just do something…anything that gets you moving! The goal here is to burn off some of the excess insulin and sugar circulating in your blood, thereby preventing storage into your fat cells.
3. Make Your Next Meal (or even next two meals) Very Low or No Starchy Carbs
After overeating carbohydrates, the glycogen stores in your liver and muscles are full, so any carbs eaten in addition to that will be stored unless they are burned off beforehand. Therefore after overdoing it, for next meal or two, “under-do” it and consume mainly non-starchy veggies, organic lean protein and healthy fats. An example would be: skinless turkey breast and a baby green salad topped with a handful of organic walnuts. Be sure to check out my ebook: Abs in the Kitchen Recipes: Eat Your Way to a Lean, Sexy, Healthy Body FAST! for more ideas and samples of quick and healthy meals.
4. Do High-Intensity Exercise Within the Next 12-24 Hours
This is different from Tip #2 which is basically to keep moving immediately following your splurge. Tip #4 is to perform your more traditional, focused, intense workout like running, sprints, circuit training or metabolic conditioning, etc…Your goal: BURN OFF THOSE EXTRA CALORIES! This will help ensure that any extra carbs/sugar you ate doesn’t go into long-term storage. This is a secret strategy of most health and fitness professionals.☺
5. Make a Plan!
Lastly, make a plan and kick it in gear! We are all human and we all have moments of weakness, negative emotions or life circumstances that disrupt our health and fitness goals and best intentions but one of the things that separates Fit People from Wanna-Be-Fit-People is fit people get right back on track with a plan! (See my article: What Separates the Fit from the Wanna-B’s? for more of What Fit People Do to Stay that Way!) So the next time you overdose on carbs, just keep in mind the big picture, forgive yourself and get right back on track using my tips #’s 1-5. And remember what I always say: “You are just one meal or workout away from feeling better!”
•••••
Amy Fournier is a certified dance, fitness Zumba and yoga instructor; author, holistic nutritionist, cover/fitness model, performer and media personality. For over 25 years she specializes in awakening the inner spark of passion, energy and enthusiasm in others through the use of food, fitness and fun! To learn more about Amy or to contact her, please visit her website: www.amyfournierhealthandfitness.com
•••••
If You Would Like To Catch Up On The Earlier Articles by Amy, Here Are The Direct Links To Them:
• Simple Slimming Secret #1: Eliminate all forms of sugar
• Carb Overload: 5 Tips To Get Back On Track
• Simple Slimming Secret #2: Eat Smaller, More Frequent Meals
• Simple Slimming Secret #3: Don’t Get Full
• Simple Slimming Secret #4: Drink Plenty Of Water
• Slimming Secret #5: Eat One Large RAW Salad Per Day
• Slimming Secret #6: Don’t Eat 2-3 Hours Before Going To Bed
38 thoughts on “Carb Overload? 5 Tips to Get Back on Track Fast! ~ Amy Fournier Weekly”
Pingback: Mindful Eating – Don’t Scarf Down Your Food #MindfulEating
Pingback: Fight Stress Naturally the Healthy Way With These #Superfoods
I really need to do a major lifestyle change..
Really great tips!! I found that now that I’m in my thirties losing weight takes more effort for me. I want to be in my teens! lol
No, it is not my lifestyle. But I do need to make a lot of lifestyle changes.
I’ll have to keep some of these tips in mind while I’m vegging on the couch this summer.
great tips, carbs are my downfall all the time.
Yes, the key is not to let a bad ruin the overall plan. You can bounce back easily from one day!
got to have control –I herd JLo has a Chocolate Chip Cookie every day…she takes one bit and gives the rest to someone else, but that one bite will calm the crave.
Such Great Tips I Really Need Back On Track Thank You!!
These are great tips! I really need to do better with maintaining quality carbs.
These are great tips! Thanks for sharing.
Great ideas. I think making a plan is very important.
Thanks for sharing these great tips! 🙂
Great tips! I like the one about the next two meals being carb-free. Thanks for sharing.
I love a good plan and this is one! Thanks for sharing!
simple yet great! im ready to try this hihi
Interesting tips! I am a big fan of carbs.
Carbs are definitely my downfall, followed by copious amounts of chocolate. Thanks for the great tips for getting back on track.
I guess when you fall of your diet and fitness habit. The best way is to resume immediately and try to minimize extra carbs.
These are great tips! I love carbs and often cave to their deliciousness. I didn’t know that the subsequent crash would make me crave even more carbs – very interesting (and very true based on my experience).
Carbs are definitely my weakness. Trying hard to be good this summer!
These are great tips. I need to follow all of them. lol. Thanks 🙂
I definitely know about the crash and craving cycle. That happens to me a lot!
these are great tips for trying to stay healthy. I love carbs though….
But, but…I love carbs. I have been running everyday though, so maybe it evens out?
This is fantastic advice for anyone who has “fallen of the bandwagon” and I need to remember much of it because for me, it can be such a slippery slope.
Great info! I really need to start implementing these tips! Thank you so much for sharing.
Good tips and great motivation found here. Thanks for the info!
I try to stay away from carbs but only because I have no choice-I am diabetic. As for exercise —-well the last time I did that I ended up in physical therapy for about 6 months!!
Carbs are so tasty that it’s easy to overload. These are great tips!
Children aged 3 years and above require admission ticket.
Now, you might say that it was the thing of past when you have to wait in queues for booking tickets, with the help of Internet you
can book the tickets right from your home too. You can get the latest
new on film actors, movie stars and directors, right here.
Great tips! I know I have been moving a lot more now that I have a FitBit and can see my actual steps. I’ll be using these tips more and more!
Thanks so much for the tips! I have to start doing this!
I need to start doing this!! It’s difficult but necessary!
These are easy, simple things to do! Thanks!
Such useful info! I tend to overeat all the time 🙁
Pingback: Women’s Health, Fitness, Weight Loss Tips, Slimming Secrets | Fournier