Bounce Back After the Thanksgiving (or any) Binge

Tips for getting back on track after eating all those treats on Thanksgiving weekend. Win the week after Thanksgiving

Thanksgiving and Black Friday weekend is over for the year, and I’m sure some of us are feeling a little bit of regret (or at the very least, a bit of extra bloating) after the few days of Thanksgiving goodies piled on our plates. The day was full of turkey, gravy, stuffing, casseroles, and of course, pies. Of course, the days following are also filled with those foods as we try to empty the refrigerator of all of the delicious leftovers. While our tastebuds are enjoying every second, or bodies probably are not.

Never fear, it is possible to bounce back from this holiday of food and more food.  Here are a few things you can do right now to help lose that bloat and the few pounds you might have put on this past weekend:

**PS, this works when you need to bounce back from any extra indulgent time, not just Thanksgiving weekend**

  1. Up your water intake. You might be retaining a bit of water bloat thanks to high sodium in your treats and dehydration from a few too many alcoholic beverages. Contrary to what you may think, the solution to getting rid of your retained water is to drink more water. Hydration is so important. Try to make sure you get at least 8 glasses in, but I’d shoot for more like 10-12.  Not a water drinker? Here are a few suggestions to help making that water a little easier.
  2. Make protein the star of your meals.  While potatoes, stuffing, and pie tastes amazing, most of the Thanksgiving table is a carb overload.  Your body would greatly appreciate a protein-centric way of eating, especially to recover from the carb-o-load. Make sure you choose lean proteins like whey protein, egg whites, or boneless skinless chicken breast.  My favorite protein powders and bars come from Quest Nutrition, as I find them to be very Weight Watchers friendly.
  3. Go for a walk. Whether it be at your lunch break or a quick stroll before the (ridiculously early this time of year) sun sets, adding a 20 minute walk to your day can help give your body the little extra calorie burning boost it needs to help straighten things out after your binge weekend.  For an extra calorie booting bonus, grab a small pair of hand weights (1 or 2 lbs) and pump your arms while walking.
  4. Get rid of the trigger foods.  If you’re serious about getting back on track, it’s time to let the leftover pecan pie and sweet potato casserole (my two faves from this past weekend) go.  Give them away or sent them to the trash.  It’s been 4 days anyway.  If the trigger foods are gone, there is no way for them to trigger another Thanksgiving-like binge.
  5. Forgive yourself.  So you overindulged for Thanksgiving and the days that followed.  It happens to most Americans.  Rather than stress about it, accept that you did it and move on.  Self compassion and forgiveness is a really important ingredient for success on your healthy living journey. You’re back on track now, and it’s okay that the overindulgence happened.  Thanksgiving is only once a year, after all.

Do you have any other tips and tricks for bouncing back after a holiday weekend? Keep in mind, this isn’t just for Thanksgiving.  These are excellent tips for getting back on track any time you get a little derailed.

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