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Το περιεχόμενο παρέχεται από το Barbell Logic. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Barbell Logic ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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What the Fluff!? Strategies - Beast Over Burden - #513

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Το περιεχόμενο παρέχεται από το Barbell Logic. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Barbell Logic ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
What the fluff!? What do you do when you suddenly realize you feel bad, aren't happy with you look, and want to get rid of the fluff? What the Fluff!?

It's January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror...what the fluff!?

You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn't come from the decisions they're making for lunch on Wednesday, it's the "abnormal" days.

Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week.

During the holiday periods or similar times like vacations, "abnormal" days increase, further increasing the caloric surplus.

What can you do? Snap back to health by resetting your baseline.

What the Fluff!? Snap Back Strategies

Before you begin addressing the problem, consider your approach. Don't catastrophize.

This may be a long habit of unhealthy decisions that you've decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don't expect to fix this in a couple days.

For big changes, you need to think about 6 to 12 months.

When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it's useful information that helps inform their decisions without causing overreactions.

In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you're strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible.

This resets your baseline and will, actually, have you feeling better after a couple days. You'll find that the bloat is gone and you come to begin appreciating healthier foods.

Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories ("that's close enough"). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have.

Filling your plate with more veggies really helps too.

What the fluff!? Don't freak out, snap back to health with these strategies.

Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
  continue reading

710 επεισόδια

Artwork
iconΜοίρασέ το
 
Manage episode 393055798 series 1517494
Το περιεχόμενο παρέχεται από το Barbell Logic. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Barbell Logic ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
What the fluff!? What do you do when you suddenly realize you feel bad, aren't happy with you look, and want to get rid of the fluff? What the Fluff!?

It's January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror...what the fluff!?

You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn't come from the decisions they're making for lunch on Wednesday, it's the "abnormal" days.

Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week.

During the holiday periods or similar times like vacations, "abnormal" days increase, further increasing the caloric surplus.

What can you do? Snap back to health by resetting your baseline.

What the Fluff!? Snap Back Strategies

Before you begin addressing the problem, consider your approach. Don't catastrophize.

This may be a long habit of unhealthy decisions that you've decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don't expect to fix this in a couple days.

For big changes, you need to think about 6 to 12 months.

When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it's useful information that helps inform their decisions without causing overreactions.

In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you're strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible.

This resets your baseline and will, actually, have you feeling better after a couple days. You'll find that the bloat is gone and you come to begin appreciating healthier foods.

Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories ("that's close enough"). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have.

Filling your plate with more veggies really helps too.

What the fluff!? Don't freak out, snap back to health with these strategies.

Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
  continue reading

710 επεισόδια

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