Overate this Thanksgiving weekend? Here are 7 tips to help you get back on track.
Thanksgiving has come and gone but perhaps you are left with a few extra pounds to remember the weekend by.
First things first, don’t stress!
Everyone overeats sometimes.
One day or one weekend does not make or break your diet. It is what you do MOST of the time that makes a difference, not sometimes.
The key is to get back on track.
Here are 7 tips to help you get back on track after a weekend of indulgence:
Hydrate
The first thing to do after a weekend of eating too much is to grab some water and start drinking. There are so many benefits of drinking water, especially when it comes to losing and maintaining weight. Drinking water increases metabolism, helps to ward off hunger, reduces appetite and and improves energy leaves. It also flushes out any bloating you could be holding on to from increased sodium you likely ingested. Aim for at least 0.5 ounce of water per pound of body weight per day (ex. 150 pound person needs a minimum of 75 ounces)
Timing and Balancing of Meals
While it might seem beneficial to skip meals after a weekend of overeating, that is actually one of the worst things you can do. Skipping meals slows your metabolism and sets you up for binging. Skipping meals also causes your blood sugar to drop which leaves you fatigued and can increase your body’s production of cortisol (which promotes overeating and weight gain). To get back on track after a weekend of eating too much, stick to small, frequent, balanced meals. Eat every 2-4 hours and be sure to have protein fats and carbs in every meal. This will keep your blood sugar stable, stave off hunger and reduce any chance of over eating.
Journal
One of the best ways to hold yourself accountable is to keep a food journal. I get it…..it seems tedious, but research confirms that it is effective when it comes to losing weight and sticking with a plan. Grab some paper and a pen (or use an app on your phone) and write down every single thing you eat for the next few days. This simple task will reduce the chance of mindlessly picking throughout the day and help you get back on track quickly.
Measure and Weigh
We tend of eat much larger portions during the holidays, when we celebrate and when we eat out. This can cause us to lose sight of what a TRUE portion size really is. Even if for one day, weight and measure everything you eat to re-acquaint yourself with the proper amount of food on your plate.
Start FresH
Clean our your refrigerator and toss out the left-overs. As I always tell my clients, don’t set yourself up for failure. If certain foods are a temptation, do not have them around. Stop telling yourself that you need willpower and just don’t keep them in house. Then plan your meals for the week, make a list, and go grocery shopping for healthy, unprocessed, whole foods such as lean meats, fruits and vegetables. Being prepared will reduce the risk of making poor choices.
Get to Sleep
After a busy weekend you can find yourself tired which can hinder your weight loss goals. A lack of sleep can cause hormonal imbalances that lead us to feel more hungry, feel less full and eat more. Cortisol is also released when you are tired, which breaks down muscle which decreases metabolism and can lead to weight gain. So, when trying to get back on track, get some sleep!
Exercise
The goal of exercising is not to try to burn off all the extra calories you ate over the weekend. It is also not punishment. Exercise is meant to be enjoyable so find an activity you like and get moving. Physical activity can help with digestion and also balancing your blood sugar which can prevent storing excess fat. Exercise also improves your mood, increases energy, promotes better sleep and makes you look and feel better!
Occasionally eating beyond the point of fullness is completely normal.
In the long run, it wont make any difference in your weightless journey.
The key is to get back on track and focus on a healthy lifestyle.