Hello, my friends, welcome back to the Healthy Eating for Busy Women podcast. I’m so happy you’re here. If you are new here, my name is Kat and I specialize in helping […0.5s] women, high achieving women, type a women change their eating behaviors.So I’m so glad you’re here. And today we’re going to talk about what to do after a weekend binge or overeating moment.So I want to talk about what to do on that Sunday night when you […0.5s] had a goal to eat healthy and maintain weight loss goals over the weekend, but […0.5s] you fell off track and you feel discouraged, you don’t know what to do, you don’t know how to handle it. That’s what we’re gonna cover today. But a couple of things.So first off, if you are new here, welcome. And if you like today’s episode, I highly encourage you to check out my free mini course. So you can go to cat runtos. Com forward slash course and it’s my free course called how to solve your Food Struggles. It will give you a glimpse into my coaching and my process, and it’s gonna be the first steps you can take to start seeing results now with this work. So highly recommend. That link is in the description.And then also if you have been loving the podcast, it would mean so much to me if you wrote […0.6s] quick review, just saying what you like about the podcast. This helps the show get in front of more women who it could help.So regardless if you’re new or you’ve been here for some time, I love you and I appreciate you so much. Alright, so let’s get into today’s topic. We’ve got quite a few things to cover, so really today’s episode is one I know a lot of you are needing.I would have personally killed for an episode filling me in on what the heck is going on and why during the weekends, I just completely let it all go with food, only wanting to start again stronger on Mondays. And I wanna talk about how to get back on track from a weekends like that. But I want to teach you how to do so without […0.5s] guilt punishment or hustle.Because something that a lot of you are having a big problem with is the all or nothing cycle with food where you’ll either be following through perfectly or not showing up at all. And this really is what will be the most frustrating, painful cycle of healthy eating and weight loss to be in.I spent years and years in this place where I knew how smart I was. I […0.5s] hot nutrition and was certified in many different things with health. And I still felt like I couldn’t get it all together. And it wasn’t until I understood behaviorally why this was all happening with food that things really started to change. So here is how it may show up for you.So you have a weekend where […0.6s] you overeat, you check out, maybe you just feel out of control in certain weekend settings, maybe you just needed a break from your stressful week, but then Sunday night you feel a sense of shame, regret and maybe even helplessness where you think, I just got to start over this week. I need a clean slate, […0.6s] I need to create this weight loss.And so you go into the next week being […0.5s] extra restrictive or pushing a little harder because you think, I just have to make up for it. And maybe this means you exercise more or you such more food rules or you force yourself to have more willpower to follow through.And what I want you guys to know is that this approach of needing to make up for things on Monday will further perpetuate this over eating restrict cycle that you do not want to be in.I know in the moment our brains really will convince us that if we just tried a little harder, pushed a little further and got it more together that we could finally follow through.And our brain is a liar. And the thing about our brain is when you don’t know how to manage it and have awareness of it, it’s gonna trick you really easily.And so in today’s episode, I want you to understand how to stop this back and forth where you’re falling off track on the weekend only to start over on Monday and then do the same thing over and over.Because what you need to know and this is gonna be a big foundation for episode today is that the overeating and binge eating over the weekend wasn’t the problem. It’s how you’re responding to that happening that determines whether you keep spiraling. So I’m gonna say that again, the binge or overeating isn’t the problem. It’s how you respond to that happening.Because what you will need to adapt to and learn to become a naturally healthy eater and lose weight sustainably is that one moment of overeating doesn’t need to become a story about you. It doesn’t need to mean anything about you, and it doesn’t need to affect your long term results.And I want this to process for a second, cause I know a lot of type Aers out there like me, who think very critically and mathematically and strategically might have something to say about this. Because essentially, what I’m saying is a moment of overeating doesn’t need to affect your long term results. And it’s like, what do you mean cat? That’s not what you do […0.5s] to lose weight. If you over eat, you’re adding more calories. You’re not going to be in a deficit, ya.But what I want you to know is that one decision doesn’t need to affect your bottom line over the course of your life. Perfection with eating is not required to lose the weight you wanna lose.What is affecting the results you want is the fact that you put pressure on yourself to be perfect. So the moment you overeat or make a mistake or don’t meet your expectations, you throw it all away because then you think what’s the point? You have shame, you feel doubt, and you think you already ruined your progress because you think perfection is what’s necessary.So this brings me back to the point that you will need to learn that one moment or one weekend of overeating or binge eating doesn’t need to become the sad story that’s gonna prevent you from seeing results.The key is to respond to a moment like this with presence […0.5s] and neutrality, not punishment or judgment. So many of us are subconsciously judging ourselves in ways that are holding us back. So […0.5s] I have shared this with many of you over the years.But I in the past would have a lot of what I thought were strategic responsible thoughts about my progress that actually were holding me back. So one big example is if I binge 8 over a weekend and I fell off track, I would think the simple thought I could have done that better, right?Some of y’all have heard me say this, and what I want you to know is that you will have seemingly logical thoughts that actually are not logical at all. And they are not solving problems, they are just judging you.So for me, when I would think, oh, I could have done that better, all I was actually doing was shaming myself because the facts are, no, I couldn’t have. I was always doing the best with what I had and what I knew at the time and the tools I had in my, […0.5s] and the tools I had at my disposal.And so were you. That is always true, right? When I thought I could have done that better, that was just me shaming myself and also saying I should have done that better, I should know better, I should know what to do always. And that is not useful. That is just judging ourselves.What many of you are not yet seeing is that after you have a moment of binge eating during a weekend or over eating, you think that you’re thinking logically and problem solving for that occurring. But what’s actually happening is you’re shaming yourself for that occurring.And even though it presents seemingly logical for you, because you’re a type a brain. These thoughts are not logical, and they’re not gonna allow you to come to a solution.Here’s how you’ll know, and this is how I know with my brain. If the answer isn’t simple and solvable, and it doesn’t bring me relief to see it, that likely means your brain is judging you.So I could have done that better for me. That thought didn’t feel like an exhale, and it didn’t help me feel stable in my body. I felt more panicked, more shame, like I was the problem.So I want you to really consider what are the thoughts you have Sunday night or Monday morning after you had a weekend […0.5s] binge or overeating few days. What are the thoughts you have? Write those down and I want you to objectively look at them and ask yourself, how do these make me feel? Are they true? Are they useful?Really evaluate them because that is what is determining whether you’re spending time shaming yourself after you have a weekend like this and then you try and make up for it, or you’re evaluating as a scientist and then figuring out what to do next. When you respond really well to moments of human error, like a weekend binge, you start to pause and evaluate instead of fixing right away, you get curious with yourself rather than judging yourself, right?You take the next step with calm, […0.6s] objective leadership rather than trying to be a good student because, there’s nothing you have to prove. This is how you truly get back on track with healthy eating or weight loss goals, not by overcompensating for thinking you’re wrong, but by strategically continuing to make progress even when your brain is offering you doubts and shame. That is how you move forward. So let’s walk through […0.5s] a process you can do when you have this come up, and you wanna get back on track the right sustainable way.So first, […0.5s] I want you to normalize what just happened. I do not care where you are at with your eating habits with love. I do not care where you’re starting from with your weight. I always want you to normalize it. And how you normalize something that occurs is this makes sense. And I’m gonna figure out why did this happen, what was I needing at the time, what was I feeling, what can I learn from this moment got snow, something y’all can keep in mind right away with this, is that binge eating or overeating has nothing to do with you or the foods.It is a natural coping mechanism […0.5s] of the human experience. When we are feeling stressed, when we are feeling uncomfortable emotions, your brain will offer you urges to seek comfort, and the most readily available source of comfort is food.So overeating or binge eating occurring is natural. It doesn’t mean it’s healthy or that we want it to happen, but it doesn’t mean anything has gone wrong or is wrong with you. It is normal. This is the neutrality I want you to bring yourself to when you’re noticing it. This is normal and I’m gonna figure out why it occurred.No 2. For all that is good, do not fix it on Monday. My friends and I say this having done this for years, so I hope you always know there’s never judgment on my part, but do not fix the error on Monday, because first off, you can’t. Human error is going to occur, and you cannot make up for that happening.But when we think I want to fix this or I need to make up for this, it’s coming from shame and it’s coming from judgment practically, you can have moments of human error and you can lose weight and feel healthier in your body when you have those moments. That’s not what’s gonna prevent you from creating the result.It’s you trying to make up for it, putting more pressure on yourself, and then quitting completely. That is preventing you from getting the result. It’s you turning one step back into 10 steps back because of what you made. That one step back mean that is what’s happening.So I want to challenge you to never […0.5s] fix it on Monday again. Do not fix it the following week. Just continue business as usual, showing up the best you can with the highest intentions. And I you and and I know for those of you high achievers who think, oh, I can really just do better the next week. It’s not a problem I can handle it aren’t understanding yet the capacity of your nervous system to push.So I want you to also be understanding that you have a limited amount of emotional energy.So don’t make the mistake of thinking that you can harness up more one week because of the mistakes you made last week. That’s not gonna happen. You will burn yourself out. So just do your best to not make up for the moments of human air and just continue No 3.And maybe most importantly, I want you to use this moment as feedback. So for every weekend binge overeating moment, any human era piece we have, there is gold in there that we want to mine that will tell us how we operate as eaters.If you have a weekend where you let it all go, there is going to be magic in there that […0.5s] if we find what that data is will make your eating habits so much easier in the future.This is why I am always telling you guys that coaching is such a monumental piece of solving this problem.So my coaching program is what I created to help you guys fill this gap. And why I created […0.5s] coaching programs for this work is because I am an expert at getting y’all unstuck. So I can help you point out what’s been holding you back, what’s in the way, all the things.And I also can help you take a moment of overeating or a weekend binge and find why that didn’t work the way you wanted it to, and what’s gonna be necessary to move forward. Because when I am with a client or a client is working with me, […0.5s] of course, they don’t wanna fail, right?Which one of us wants to fail, but it’s never bad news if a failure occurs, because I know in coaching that person, we’re gonna find the solution that they need to get where they wanna go, because we study it. So do not be afraid to evaluate what happened. It’s necessary do your best to reflect without shaming yourself. You can just get curious and think what LED up to the moment that I over ate. Was I hungry or did I not eat earlier in the day? Was there stress I was feeling? Is there any emotion that was coming up?Just get curious and don’t obsess over finding the right questions or answers. Just be willing to be someone who asks why you think it happened.That’s gonna do most of the work for you. This is how you build data and experience to become a naturally healthy eater. And it’s building expertise as a scientist trying to create a result, not as a student looking to get an A that is not what you wanna be doing here. And then lastly, I want you to just practice self […0.5s] trust. So a lot of us as Type A’s, we associate building self trust with healthy eating as always doing it right, always meeting our expectations, never over eating, never falling off track. We think that’s what’s gonna build trust with healthy eating. That is not what builds trust with healthy eating because perfection is not gonna happen.My friend, life is messy, we are messy as humans, so don’t set those standards with self trust.Here’s what’s gonna build self trust, and you can start this today. You build self trust with eating healthy when you stop sabotaging the moment you make a mistake, when you stop showing up because you shame yourself, the moment you overeat or have a weekend binge.Self trust occurs when you show back up on Monday, business as usual without cracking the whip or shaming yourself. Because you think, I’m human, I just have to keep showing up. That is what’s gonna stabilize you.It’s gonna help you feel safer when we have a relationship with healthy eating, which I’ve also been there. And we think, I’m either doing it perfectly or I’m failing. That is why our self trust is so low.So the stakes for creating trust and stability with food now are much lower than you may have thought. Just stop giving up on yourself, right?Stop turning one step back into 10, and work the muscle of just continuing to show up on Monday neutrally, even if you have a weekend where you fall off track. So know that post binge is not a time to push yourself or try harder or hustle. It’s a time to process your judgment of your human error, and only then, once you’ve processed that, can you strategize what you wanna do next moving forward. Don’t just keep doing what you’re doing and starting over on Monday with the same approach when the weekend of binge eating has given you awareness and data that you can use to tweak your approach moving forward.So for example, if you’re over eating on a weekend or binge eating, probably you’ve been feeling some stress during the week, and that needs to be regulated.So what you would do, if you were my client, for example, is you probably […0.5s] focus on regulating your stress the next week. So by the time the weekend comes, you’re not even having those urges to binge eat at all.So this is just one example of focusing on the root cause, right? That’s what you’re looking to do here. I’m guessing if you’re on this podcast with me is you wanna solve these problems for the last time. You don’t just wanna eat healthy, you wanna become a naturally healthy eater.And so I’m here to not just give you the surface level actions to take. I want you to become someone new and solve this problem for the last time. A binge weekend doesn’t mean you failed. It just means there’s something that’s calling your attention and we can find what that is.The best step is to just ask what do I think happened? Because this is normal and it always makes sense. I hope this was helpful. I love you so much. And again, if you want the very next step to take, I recommend signing up for my free course, […0.5s] solve your food struggles at catrentice. Com forward slash course. And that is where you can get further support from me.All right, have a fantastic rest of your week and I’ll talk to you next week. Did you? […0.4s][…0.4s]