How to Bounce Back After A Binge

Most of us in the US spent yesterday doing one thing and one thing only: Eating. It was Thanksgiving, and while it really is a special time to reflect on what you are grateful for, it’s also a time to enjoy friends and family around a dinner table filled with lots of wonderful homemade food ranging from the turkey to stuffing (or dressing, whichever you like to call it) to mashed potatoes to pecan pie. A few vegetable sides are typically thrown in there too, but when you add it all up, it’s almost impossible to practice portion control during this meal. And in my opinion, I don’t think you have to. You deserve to enjoy a delicious dinner with the ones you love as long as you are able to bounce back the next day and get right back on your healthy eating routine.

I admit it, I definitely overate last night. But I’ve already made a pumpkin pie smoothie this morning, so I’m staying festive but also adding a heavy dose of nutrients to my body to start my day on the right foot. If you need some assistance bouncing back today, I’ve compiled some of the best tips that our Reboot nutritionists have shared over the years to help us get back on track after overeating. Here are the best ways to avoid the downward spiral into the “what’s one more piece of pie?” zone.

From Isabel Smith, MS, RD, CDN

1. Eat Normally

I find that often people try to compensate for eating a large meal the night before by eating less than usual the following day to try to make up for it; however, this is the wrong approach. To get back on track, you have to get back to your usual healthy eating routine. This helps to get fluid balance back in order, and also helps to get digestion back on track.

2. Incorporate Foods with Natural Diuretic Properties

Read the rest of Isabel’s tips here.

From Claire Georgiou, Reboot Naturopath, B.HSc ND

3. Ditch the Guilt
Feeling guilty is a useless exercise. This is more than likely going to send you back to the fridge. It’s better to use this energy to think about what great healthy things are happening next!

4. Don’t Go Crazy with Leftovers
You really enjoyed every dish at your Thanksgiving meal, but let’s not repeat that behavior for the next few nights. This can cause you to over consume extra calories because you don’t want to waste it. Often it’s more about what we do after our holiday that can set up us for that post-holiday bulge. Portion the leftovers out, take leftovers to work, social events, to your neighbors, homeless shelters, care homes or just try and make sure you don’t make too much food (if possible!).

5. Do a Post-Holiday Reboot
Getting back into the swing of things can be largely helped with a big fat glass of juice. As we know here at Reboot, drinking juice and juice cleansing can be a very quick way to reset your hunger signals to get your body back in balance. Doing a 15-Day Guided Reboot can be just what you need to stay healthy through the holidays.

Claire shares more tips here.

From Stacy Kennedy, MPH, RD, CSO, LDN

6. Drink More Water
Drink at least 32 ounces or more than usual. Being under hydrated can lead to an increase in cravings for sweets and salts.  Plus we need extra water to help our body process alcohol and excess food out of our system that we consumed the night before.

7. Get Moving
Go outside for a walk and enjoy the autumn weather. Or meet a friend at the mall and get ready to shop Black Friday sales. Once the madness is over, try taking a yoga or pilates class.

8. Eat Breakfast
Start your day off right with a healthy breakfast.  Not only can it get your metabolism going, it’s one of the 4 key behaviors identified as crucial for maintaining weight loss.

9. Out of Sight, Out of Mind
Digestion begins in the brain so seeing food can lead to a stronger desire to eat it, even if you’re not hungry.  Get rid of leftovers that are not part of your healthy eating plan. Send food home with guests!

Get more of Stacy’s helpful tips here.

The most important rule to follow if you ate too much on Thanksgiving? LET IT GO!