I have clients on both sides of this spectrum & its really important to recognize which one YOU are.
1️⃣For those that are over-eating due to feeling bored/stressed/at home more/etc. that’s a normal reaction!
💛It doesn’t have to be our fate though if it’s something that’s bothering you.
(if you don’t have an issue with how you feel after a few days of overeating & don’t want to change anything-no worries & no judgement, this post isn’t for you 🙂 )
If you want to decrease this, here are a few things that might help:
✅being more active at home-starting the day with a long 30-60 minute walk/bike ride while we’re able or just walking around your house/apartment (decreasing “downtime”)
✅meal prepping 1-2 meals for each day so that you have something nutritious to reach for.
✅having 3 “bigger” meals to help stay full/decrease snacking
✅potentially tracking your macros/calories to keep us accountable (I know this has REALLY helped me this past week).
👉🏻you don’t even need to be in a deficit, you can always track at maintenance just for ensuring you’re not going into a surplus.
(Hiring a coach can help with accountability! 🙋🏼♀️)
2️⃣If you UNDER eat
(LOTS of women are in denial about this):
✳️understanding that this is a very big concern for immune support is essential
✳️having 4-5 smaller meals/snacks per day can help increase overall energy intake without making you overly full.
✳️Setting timers on your phone to remind you to eat
✳️add higher calorie/nutrient dense foods to your meals such as avocado, nut butters, potatoes, oats, whole eggs, olive oil, whole grain pastas or breads etc.
✳️don’t skip breakfast (I know this goes against Intermittent Fasting but women who already under eat shouldn’t utilize IF bc it is not suitable for them)
I’d love to hear your thoughts!
Certified Fitness Nutrition Specialist (NASM)
Macro Nutrition Coach (NASM)