If, despite every intention of balance and moderation you
completely overindulged on Thanksgiving, don’t panic. While a gluttonous
weekend may leave you feeling sluggish and heavy today, the truth is that a
handful of simple strategies can help you undo the damage and get back on track
fast. Here are six tried and true steps to help you lighten up, and get those
uncomfortably tight jeans feeling loose again.
Step 1: Get back to your normal eating schedule
I know you may be tempted to just not eat, but skipping
meals only forces your body to shift into conservation mode and burn fewer
calories. Skipping can also make you more likely to hang onto any fat you’ve
gained, rather than letting it go. Steady meals, on the other hand, maximize
metabolism, and help regulate blood sugar and insulin levels, as well as hunger
hormones. Try to eat breakfast within an hour of waking up, and eat your
remaining meals three to five hours apart. Also, consider selecting a day’s
worth of clean go-to meals to repeat for a few days. Your body loves
consistency, so after it’s been thrown out of whack, repetition and regularity
can go a long way in restoring balance.
Step 2: Reconfigure your proportions
Rather than drastically cutting calories, make non-starchy
vegetables the focus of your meals, paired with lean protein, a bit of
good-for-you fat, and small portions of healthy, slow-burning starch. One of
the reasons you feel heavy after overeating is because your body stockpiles
carbs in a form called glycogen, along with water. Cutting back, but not
cutting carbs out completely, can help you level your energy and hunger (so you
won’t pig out on Thanksgiving leftovers at night), while still allowing your
body to let go of surplus starch. Aim for just a third to a half cup of whole
food carbs in each meal, such as whole grains, and starchy vegetables.
Step 3: Get more potassium
On top of helping nerves and muscles function properly and
regulating blood pressure and your body’s pH level, potassium acts as a natural
diuretic. Eating more helps you de-bloat and feel lighter by sweeping excess
sodium out of your body and relieving water retention. Good sources include
lima beans, spinach, Brussels sprouts, sweet potato, tomatoes, avocado, lima
beans, salmon, and mushrooms.
Step 4: Drink water only, and sip more of it
Make water your only beverage and up your intake. H2O
supports optimal metabolism, and helps naturally curb appetite. Drinking more
water also flushes out excess sodium to help you quickly de-bloat, and it gets
your digestive system moving to relieve constipation. Aim for 2-2.5 liters of
water a day (about 8-10 cups).
Step 5: Tune in
Eat slowly, pay attention to your body’s signals, and stop
when full, even if you haven’t finished your meal. Eating at a slower pace can
automatically help you curb your portions while feeling more satisfied. When
you chew carefully, set your fork down between bites, and tune into your body’s
signals, you’ll be able to detect your tipping point – that feeling of just
right fullness. One study found that this process was just as effective for
weight loss as a formal class.
Step 6: Up your activity
One way to feel lighter quickly is to torch glycogen, the
carbs your body stockpiles when you’ve eaten more starch than usual. To burn it
up, get your muscles moving and your heart rate up, through anything from brisk
walks to a Beachbody On-Demand. And remember that small boosts in your activity level
add up to help, including taking stairs, or dancing in your living room!
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