Both Sides of the Spectrum: Learn to Recognize Which One You Are

I have clients on both sides of this spectrum & its really important to recognize which one YOU are.
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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.
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(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 🙂 )
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If you want to decrease this, here are a few things that might help:
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✅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! 🙋🏼‍♀️)
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2️⃣If you UNDER eat
(LOTS of women are in denial about this):
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✳️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)
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I’d love to hear your thoughts!
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Www.coachedbycait.com
Certified Fitness Nutrition Specialist (NASM)
Macro Nutrition Coach (NASM)
BSN/RN