Today, we're going to talk about the "f*ck it" mentality in any application of life, but specifically as it relates to eating and working toward your goals. We have something important to share with you...
YOU CAN'T F*CK THIS UP.
Yep. Read that again. Deep breaths. Rinse and repeat.
This is not a sprint. This is a marathon, and you are developing healthy eating habits for LIFE.
If you consumed more energy than your body needed at a meal, at several meals, all day, or even for a week or more, guess what...
WHO CARES? NOT US! YOU DIDN'T F*CK UP.
Why? Because the only way you can f*ck up is by stopping your effort of working toward your goals altogether. If you embarked on a 3-hour drive to your beachfront vacation destination, would you stop halfway there, take note of where you are on your GPS, and say "F*CK IT, I'm not there, so I'm going back home".
NOT A CHANCE!
After an overeating session (or sessions), most people use the "I F*CKED UP" as an excuse to return to old habits and thought patterns. But that's where we're different. Our approach to nutrition, health, and wellness is sustainable and long-term.
And when you're in it for life, you literally cannot f*ck up. Take every week, every day, or even every meal one step at a time. One meal did not cause you to gain weight, or reduce performance, just like one meal is not going to magically help you meet your goals!
A couple caveats here that we want to bring to your attention: if you're in a caloric surplus for muscle gains, this largely doesn't apply to you as you have more wiggle room in your dietary intake, but for those of you in maintenance mode or in a caloric deficit for fat loss, it's a good idea to reflect on WHY you want to eat a particular food or beverage before consuming.
Take a look at your food logs and ask yourself if you're being too rigid with your meal planning and/or undereating. If you're in a calorie deficit but you're starving all the time, cranky, and thinking about food non-stop, you're doing it wrong and setting yourself up for over-consumption and a f*ck it all moment. Especially for our athletes (and those who are training like athletes, which many of us are!) - make sure to check in with us throughout our time together and have us review your macronutrient profile to see if your energy expenditure has changed.
And ladies - don't underestimate the time of month. You may feel hungrier for one week each month for a reason - your hormones have drastically changed affecting appetite, your body is working extra hard, your basal metabolic rate (BMR) most likely went up, and you are burning more calories. So, yeah, have that extra 100-200 calorie treat and savor it!
For some people, having just a taste of a hyper-palatable food causes a downward spiral of overeating. [NEWS FLASH: it's not JUST carbs (i.e. sugar) that is "addictive"; it's heavily processed food that's stripped of micronutrients, void of fiber, contains sugar, FAT, and salt, and lights up the same neural pathways that are activated when people use drugs].This does not mean you have no willpower! This means that the scientists and food companies who created these foods are smart and know how to hook us.
For others, enjoying 2 small cookies at a time is enough to satisfy a craving, and they call it a day. Ideally, this is the food freedom that we wish everyone to have, but for most of us, avoiding these kinds of trigger foods altogether may be a good idea while we work on establishing healthy eating habits.
To help make these decisions easier, we created a handy guide for you on mindful eating and managing cravings. Next time you feel an urge to indulge or are nearing the F*CK IT mentality, take a deep breath, follow the steps in this chart, and at least go into it with some mindfulness. If you do decide to have a treat (and even if you end up overeating or overindulging more than your body needs), just accept your decision and move on with your life. No need to do excessive cardio the next day or excessively restrict your diet the following week as this can actually backfire by creating more hunger and overeating. See the pattern here?
Let us know if you find this flow chart helpful!