What options do you have when you go ‘off plan’ ? Do you have a Birthday, stag/hen party, work night out coming up?
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Don’t stress, it’s part of process. You have to live life. If you have feelings of the following, what chance have you got of sticking to the plan long term
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‘missing out’
‘deprivation’
‘left out’
‘hunger’
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You are not a failure if you go ‘off plan’
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It’s how you deal with it that will determine your long term results, not the few drinks or the burger you had at the weekend.
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Its important to have autonomy and be in control of your nutrition, but also to reduce the feeling of guilt. It’s like if you know you can’t have it, the more you want it.
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So here are a few options to consider when you have an event coming up to help you approach times likes this
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Consider
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Have a day off from the ‘diet’
Reduce calories by 300-500 calories day before event, and maybe the day after depending on how you feel psychologically
Keep your calories low the day of the event- high protein, low carb and low fat
Increase steps the day of event (12,000-15,000)
Stay active on the day of event – Do a class, go for a run, swimming, lift weights, cardio
Don’t track calories, practise mindful eating instead
Eat at maintenance calories (typically 300-500 more than calorie deficit
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You can have the best weight loss plan in the world, but if you can’t execute it due to having a poor relationship with food, what’s the point
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Give yourself options