We all have them, we all hate them -
but you don’t have to let a fat day get you down.
So, you’re having one of those mornings
where every outfit you try on looks wrong, your belly feels like a balloon and
you’re dreading going out to face the world. We’ve all been there - it’s a
full-on fat day.
You’re probably blaming the pizza you
gorged on last night or that extra glass of vino with your Sunday roast. In
reality, it’s less to do with food and more to do with your head: research from
the University College London suggests that feeling fat or thin is an illusion
created in your posterior parietal coretex - a part of the brain that
integrates sensory information.
You’re
probably blaming the pizza you gorged on last night or that extra glass of vino
with your Sunday roast.
So if feeling frumpy, bloated and a little
more ‘insulated’ than usual is simply a nasty little mind game, can you think
yourself back to feeling slim? You Betcha. Here’s our expert guide to turning a
fat day into a fit day.
Push the bloat out
A fat day might be imagined, but bloating
is real. If you’re feeling puffy, it’s probably thanks to Aunt Flo or a dinner
high in salt, but luckily, it’s only temporary. To minimize the damage, guzzle
plenty of water. ‘You should drink a minimum of 1.2 liters a day, as
dehydration causes water retention and constipation,’ explains nutritionist
Helen Money (helenmoneynutrition.com).
‘You
should drink a minimum of 1.2 liters a day, as dehydration causes water
retention and constipation,’ explains nutritionist Helen Money
Tucking into probiotic foods that contain
‘good bacteria’, such as live yoghurt, and green leafy veg, whole grains,
fruit, nuts and seeds will all help tone down your tummy. Go slow, too. ‘Eating
quickly can lead to bloating,’ adds senior personal trainer Oisin Devitt
(oisindevittpersonaltraining.co.uk).
One exercise that’s great for relieving
bloating is yoga’s child pose. ‘Kneel on the floor, sitting on your heels,’
says personal trainer Joslyn Thompson (fitgirlabouttown.com). ‘Inhale and raise
your arms. As you exhale, lower your arms to the floor lean forward and place
your head on the floor.’
Get your sweat on
Fat days can knock your confidence, but
you’re only 20 minutes away from a better mood, says Joslyn. ‘Go for a brisk
walk or bike ride and let the happy endorphins kick in,’ she says. ‘Or find a
group exercise class to get a healthy dose of team spirit.’
‘Or
find a group exercise class to get a healthy dose of team spirit.’
Oisin agrees that exercise is a great way
to combat a fat day -just make sure your session is short and sweaty ‘Sweating
is a good way to detoxify and, considering much of sweat is sodium (along with
other electrolytes it’ll help to de-bloat you,’ he says IF a quick cardio or
weights session sounds too much like hard work, turn up the heat in a Bikram
yoga class instead.
Dress for success
There’s nothing wrong with a little
wardrobe trickery on a fat day. ‘Wear darker colors on areas you’d rather not
accentuate and lighter colors on your best assets,’ suggests fashion stylist
Angie Smith (angiesmith.co.uk). ‘Avoid high-shine fabrics and bright colors,
opting for darker tones, tailored shapes and light layers.’ High-waisted jeans
are great, too. ‘They’ll pull you in, eliminate a muffin top, and make your
legs look longer,’ says Angie. And if all else fails, squeeze yourself into
some Spanx!
Don’t stop the music
For an instant pick-me-up, bust out your
best ‘Gangnam Style’ moves! ‘Music is the best mood enhancer, as it gets the
feel-good hormones flowing,’ says life coach Louise Presley-Turner
(thegameoflife.co.uk). Turn up the volume on your favorite tunes and dance like
no one’s watching.
‘Music
is the best mood enhancer, as it gets the feel-good hormones flowing,’ says
life coach Louise Presley-Turner
Focus on the bigger picture
If you’re having a fat day, it’s a great
opportunity to look past your body image to see who you are, rather than what
you look like. ‘You are a daughter, a sister, a mother, a wife, a girlfriend, a
friend,’ says performance development coach Charlotte Austin-Talbot
(charlotteaustin.co.uk). ‘You are a million things besides just a body. Look
past your perceived flaws and you’ll quickly realize that you’re far more than
a wobbly tummy!’
Try some exercises to get the self-love
flowing. Write a list of your greatest strengths, some recent compliments and
things you’re really good at. ‘Keep this list as a reminder of why you’re so
great, and look at it whenever you’re feeling down,’ Charlotte says.
See the real you
Visualization is a powerful tool that can
block your brain’s attempt at ‘fat day’ mode. Use this technique to combat
negative thoughts when you’re feeling less than amazing, says Louise. ‘Close
your eyes and visualize a special occasion when you felt super-sexy,’ she says.
Perhaps it was a first date, your wedding day or a birthday party. The trick is
to remember what you were wearing, how you were holding yourself and how you
were feeling about it, and then bring back those sensations. ‘Recall how amazing
you looked and felt,’ she says. ‘Now imagine stepping into that gorgeous
version of yourself.’
Go with it
If you can’t shake it, embrace it. We all
have days when we look in the mirror and despair, but it’s nothing to be
ashamed of. ‘Put your joggers on, watch a film and have some cake,’ says
Louise. ‘Tomorrow is a new day.’
