WHAT TO DO WHEN YOU MESS UP

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Hi Reader - I have a confession to make. I recently binged on mini-eclairs. I had defrosted two containers of eclairs to bring to a party, and still had about 20 eclairs left. I didn’t think the eclairs would freeze well, so I put them in the refrigerator. Then I ate them all the next day.

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It’s been months since I’ve overeaten to that extent. Instead of beating myself up, I took some time to figure out why the binge happened. I truly enjoy eclairs, but not so much that 20 taste better than 2 - in fact, I felt uncomfortable and bloated afterward.

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The main cause of overeating isn’t usually the food.

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I know I overate them because they tasted good. However, the deeper reason was simple - I was exhausted. I'd only gotten about four hours of sleep the night before. When I'm tired, my cravings are stronger. Fatigue frequently increases cravings.

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My need for sleep was probably at the root of my binge. But no matter why I overate the eclairs, I know I’m not perfect. I don’t need to be perfect to successfully maintain a healthy weight. I just need to make good choices, eat when hungry, and stop before I’m uncomfortable - most of the time.

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Everyone sometimes “messes up”. The key is to get back on track quickly and to figure out why you overate or did what you didn't plan to do.

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In my case, I need to be more aware of my need for sleep and prioritize sleep when I’m tired. When I’m tired, my cravings are stronger, and I don’t always listen to my logical self. Then I'm more likely to overeat.

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The takeaway in today’s newsletter is that you do not have to be perfect to successfully maintain a healthy weight - or to lose weight.

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You just need to make good choices - eating when hungry and stopping before you're uncomfortable - most of the time. It’s important to get back on track quickly. And of course - pay attention to your sleep.

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When you understand your triggers for overeating, you can plan ahead of time how you will handle those triggers without eating. In my case, I need to prioritize sleep because my major trigger for overeating is fatigue.

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Do you overeat when you’re stressed, upset, bored, or tired - or for some other reason? Find a time when you’re feeling good and plan a “what I’ll do instead of eating” strategy - and write it down.

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• If you're stressed: Try a walk outside, a phone call with a friend, writing in a journal, or listening to your favorite music.
• If you're bored: Make a list of enjoyable, non-food activities to do away from the kitchen. Perhaps work on a favorite hobby or tackle a small project.
• If you're upset: Reach out to a supportive friend, practice some self-care, or write down your feelings in a journal.
• If you're tired: Try to rest or sleep.

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The next time I want to eat because I’m tired, I’ll nap, go to sleep, or go outside and take a walk.

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