At least nuts have a healthy fat, next time eat plain almonds. You didnt do like i did and eat 800 calories of chocolate!! You did it, its done, you can't go back and undo it....time to move on. New day, new goals, new you!
Don't feel guilty, it's all a learning process. If you aren't able to enjoy the nuts in small amounts it may be best not to have them around in the future. What I do is portion them ahead of time into baggies and take them to work for an afternoon snack. Then I only have that amount and the rest are safely tucked away at home.
Fitness Minutes: (27,816)
6,700 3/15/13 4:39 P
Dont worry about it. I've been at it for about 5 yrs now, lost over 115 lbs and can say without a doubt that that is not a big deal at all. If losing weight and improving my fitness required perfection and an OCD level of attention to minute detail, I would have been shipwrecked a LONG time ago.
Putting small things like this behind you and moving forward is key to success. I have learned a long time ago that our perceived mis-steps do far more damage mentally and emotionally than they EVER do calorically.
Here is a quote from a trainers manual that would fit in perfectly here:
"Nutritional status is influenced by intake over a relatively long period of time. Short term dietary inadequacies or excesses will minimally influence long term status,"
-NSCA Essentials Of Personal Training pg. 137, a training manual published by the National Strength and Conditioning Association for personal trainer education.
You are what you repeatedly do. A short-term "indiscretion" or dietary misstep does minimal damage if you pick yourself up and get back on the horse. If you wallow in a binge-induced mental meltdown, the damage it does to your motivation and momentum is far worse than what the calories could have ever done.
you just have to keep in mind portions. a portion of nuts is 1oz. so eating 4.5 servings of them adds up, just like 4.5 pieces of cake, chicken breasts, cups of broccoli, cups of rice or anything adds up. also you can slightly size up the portions of protein you already eat for an easy way to boost protein. in other words if you are having 3oz of chicken/beef/seafood have four or 4.5 oz instead. if you're having a half cup of beans, have 2/3 cup instead. little boosts like that will add up over the day.
Just move past it but now you know for the future that nuts are a good snack and a great source of protein, but as with anything else..... portion control.
Fitness Minutes: (11,285)
3,116 3/14/13 11:24 A
Guilt is one of the most destructive feelings we can have, I believe. Therefore, refuse to feel guilty and move on. I know it is hard, but it is possible.
Fitness Minutes: (11,796)
5,855 3/14/13 11:20 A
I find that fruit smoothies enhanced with a protein supplement ( I use BODY FORTRESS) is a great and very tasty way to get both a fruit serving (or more) and lots of protein.
Fitness Minutes: (68,075)
12,065 3/14/13 11:20 A
We all mess up from time to time. Don't beat yourself up over it, just resolve to do better and realize your not perfect.
Fitness Minutes: (3,382)
240 3/14/13 11:17 A
Just push past it. Don't dwell...today is a new day! Stay on track from now on and you'll be alright.
Fitness Minutes: (193)
8 3/14/13 10:28 A
I wasn't meeting my protein intake,,so it was suggest to me to add somethings to my diet,,like nuts,,so that I did,,not thinking that I loved cashews so much,,between yesterday and today I have eaten 4.5oz of them,,,now I feel like I have just messed up everything I have accomplished.
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