{"id":46362,"date":"2018-01-02T11:15:29","date_gmt":"2018-01-02T16:15:29","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=46362"},"modified":"2022-04-27T06:48:53","modified_gmt":"2022-04-27T10:48:53","slug":"overeating-holiday-weight-gain-24-hour-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/overeating-holiday-weight-gain-24-hour-tips\/","title":{"rendered":"Overindulged? Here’s How to Get Back on Track in 24 Hours"},"content":{"rendered":"
\"Overindulged?
Photo by Michal Kulesza<\/a><\/em><\/figcaption><\/figure>\n

‘Tis the season \u2014 and your stomach knows it. After all, in the last day, you\u2019ve stuffed it with about 5,000 calories, thanks to holiday parties, cookie swaps, and oversized glasses of eggnog<\/a>.<\/p>\n

But in the grand scheme of things, one epic day of holiday feasting<\/a> and drinking<\/a> might not be all that bad. After all, one day \u2014 even if it\u2019s jam-packed with sugar, salt and trans fats<\/a> \u2014 won\u2019t make or break your healthy eating efforts over the long-term, says nutritionist Vandana Sheth<\/a>, R.D.N., C.D.E, spokesperson for the Academy of Nutrition and Dietetics. However, what you choose to do immediately after<\/em> your binge can either get you back on track \u2014 or cause your little slip-up to snowball into an entire season of overindulging<\/a>. \u201cI often tell my clients that each meal and each day is a fresh start,\u201d Sheth says. \u201cRather than feeling guilty, focus on positive steps you can take.\u201d<\/p>\n

Once you set down your fork and declare yourself done for the day, follow this game plan to get back to feeling good again.<\/p>\n

RELATED:<\/strong> How to Detox the Healthy Way: 16 Recipes You\u2019ll Love<\/a><\/p>\n

Your 24-Hour Plan to Avoid Holiday Weight Gain<\/strong><\/h3>\n
\"Overindulged?
Photo by Evelyn Chin<\/a><\/figcaption><\/figure>\n

That Night\u2026<\/h3>\n

Button your pants back up, put on your sneaks and go for a walk<\/a>. \u201cIt will help you feel less full and allow you to better metabolize your food,\u201d Sheth says. Research from George Washington University<\/a> shows that walking for just 15 minutes after food-fests can help prevent your blood sugar from spiking and then dropping to cause fatigue, cravings, and more overeating.<\/p>\n

Then, before bed, make sure you\u2019ve had plenty of water to drink (especially if you\u2019ve knocked back any alcoholic beverages through the day) to prevent dehydration, bloating and generally gross feelings, says Mike\u00a0Fenster, M.D., author of The Fallacy of the Calorie<\/em><\/a>. (Hint: Your pee should be light, not dark, yellow.) A cup of decaf ginger tea can also be great before bed for both hydrating and soothing upset stomachs, he says. If you\u2019re prone to heartburn<\/a> or are just still feeling stuffed when you turn in for the night, try propping your head up on a pillow. It\u2019ll help reduce the likelihood that you\u2019ll wake up in the morning breathing fire.<\/p>\n

RELATED:<\/strong> 6 Everyday Habits That Are Making You Bloated<\/a><\/p>\n

The Next Morning\u2026<\/h3>\n

Let yourself sleep in \u2014 at least a little bit. While you don\u2019t want to hibernate all day and throw off your sleep patterns, the goal is to get a solid seven to nine hours<\/a> of sleep. \u201cWithout adequate rest, you will no doubt feel all the worse,\u201d Fenster says. \u201cAnd insufficient rest results in cravings for energy-dense \u2014 and usually nutritionally deplete \u2014 foods.\u201d After missing out on just 80 minutes of sleep participants went on to eat an extra 550 calories throughout the day. Once you finally do roll out of bed, eat a balanced breakfast<\/a> of protein, whole carbs and healthy fats. If your stomach is feeling less than solid, you can fit all of those nutrients into a healthy, hydrating smoothie, he says. (Try one of these smoothie recipes<\/a>!) Just take it easy on the sugar.<\/p>\n

RELATED:<\/strong> 6 Simple Food Swaps to Quit Sugar for Good<\/a><\/p>\n

The Next Afternoon\u2026<\/h3>\n

Eat a healthy lunch filled with lean protein, vegetables and complex carbohydrates to help keep you feeling full, satisfied and primed with energy, says Alexandra Sowa<\/a>, M.D., a clinical instructor of medicine at Weill Cornell Medical College in New York City. (We\u2019ve got seven healthy lunch ideas your friends will want to steal here<\/a>.)<\/p>\n

And no, you shouldn\u2019t try to cut calories in an effort to \u201coffset\u201d yesterday\u2019s caloric splurges. The goal is to get you back to sustainable healthy eating, not a diet that\u2019s going to make you feel deprived and under-nourish your body. If, by now, you\u2019re feeling more or less back on track, squeeze in a workout<\/a>. \u201cIt\u2019ll promote digestion and can help you feel like your normal self,\u201d Sowa says. Just remember that if you choose to hit it hard, you may require more fluid replacement than you normally would, Fenster says. So don\u2019t forget that water bottle.<\/p>\n

RELATED:<\/strong> Your 4-Week Meal Prep Guide to Clean Eating<\/a><\/p>\n

The Next Evening\u2026<\/h3>\n

Wrap up your dinner \u2014 again, with plenty of lean protein, antioxidant-packed veggies and complex carbs<\/a> \u2014 earlier as opposed to later. Research from Northwestern University<\/a> suggests that calories consumed late at night are more likely to be stored as fat compared to calories eaten earlier in the evening. Then, congratulate yourself on not letting yesterday\u2019s food blowout get you off track, call it a night, and get ready for more healthy days ahead!<\/p>\n

Not a Daily Burn member? Sign up at\u00a0dailyburn.com<\/a>\u00a0and start your free 30-day trial today.<\/strong><\/p>\n

Originally published December 2015. Updated December 2017.<\/em><\/p>\n

Read More
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\nThe Truth About How to Lose Belly Fat<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Whether you want to start 2018 on the right foot or just get rid of holiday weight gain, the next 24 hours are critical. Here\u2019s what to do.<\/p>\n","protected":false},"author":57,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[291,276,41,189,71,341,343,285],"class_list":["post-46362","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-clean-eating","tag-detox","tag-diets","tag-holiday","tag-nutrition","tag-tax1living-well","tag-tax2exercise","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/46362","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/57"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=46362"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/46362\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=46362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=46362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=46362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}