You ate a lot of tasty food and dessert on turkey day. What now?
Now you have unforgettable memories from spending time with friends and family on a traditional day. That’s first and foremost. If that includes indulging in delicious food, so what. It’s a time to enjoy yourself with loved ones, not worry about your diet.
You might feel a little out of place breaking your healthy eating habits, and getting back into the swing of things can be challenging after the holidays.
Here are 4 ways to get back on track post-Thanksgiving.
1. Start with a Nutritionally Balanced Meal
The immediate reaction for most people after binging or overeating is to dramatically cut calories (almost borderline starvation).
That is what we call yo-yo dieting or binge-restriction dieting—a common response after unintentionally gaining weight due to binge eating.
Instead of extreme limitations to eating, have a nutritionally balanced meal. One balanced with protein, veggies, and a healthy carb or fiber source. Yes, well-balanced but also filling. You should feel satiated, leaving the cravings in the dark and getting you back on track with your regular eating habits.
2. Cut Back on Alcohol
Besides indulging in food, heavy alcohol consumption often follows. Again, it’s completely fine to socialize with drinks over the holidays. Enjoy yourself!
Associated with higher-than-normal alcohol consumption are the many added calories (non-nutritional calories, too). Another side-effect is poor quality sleep, throwing you further off course. Poor sleep can lead to appetite changes and impact digestion, especially since alcohol takes priority.
Alcohol is a poison to your body, which needs to get metabolized as soon as possible, putting a halt to the food you eat, regardless of how “healthy” it is for you. Your metabolism is heavily affected and is most likely slowed down. Taking a break from alcohol would be best.
3. Hydration
With both the alcohol and sodium uptick, you might be somewhat dehydrated.
Healthy bodily function and weight loss efforts are more easily obtainable when drinking enough water. Unfortunately, often overlooked or ignored.
It’s super easy to stay hydrated. Water bottles are cheap (if you don’t have one already), so carry one everywhere and take frequent sips. Also, keep a low profile from sugar-heavy beverages.
4. Don’t Overexercise Out of Guilt
Overexercising out of guilt can damage your mindset and body. Ease back into your workouts, not a punishment session for having a good time with loved ones.
The combination of high alcohol and food consumption is already putting your body at max overdrive to balance out. Overexercising can make that job ten times more difficult.
If you feel out of whack, start with light strength training, or go for extra daily walks. If you want to get right back into your regular workouts, don’t overdo it. Gradually increase intensity over the next week, and you’ll be back to normal in no time!
