Remember how you woke up the morning after last year’s holiday party feeling bloated, bloated, and sluggish? It was because you’d had too much to eat.
But not this year!
I’m here to tell you that you don’t have to lose weight by eating junk food.
All you need to do is follow this five-step detox plan to the letter and you’ll be able to throw out all that sugary evidence in less than 24 hours.
OK, So you Ate too Much?
Did you indulge in a little too much indulgence over the Holiday or lately? Don’t worry, we’ve all been there! It’s common to overeat during celebrations or when stress gets the better of us. The good news is that you can easily get back on track with a few simple steps.
First, don’t beat yourself up about it. One day of overeating won’t undo all your progress. Start fresh the next day and focus on nourishing your body with wholesome, nutrient-dense foods. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals.
Stay hydrated by drinking plenty of water throughout the day. This will help flush out any excess toxins and keep you feeling full. Additionally, prioritize regular exercise to rev up your metabolism and burn off those extra calories.
According to Nutrition Expert and Best-Selling Author Joy Bauer. One-Day Detox Plan, or Ate Too Much.
Read it, memorize it, and follow it anytime you’ve had one too many helpings.
Get In The Right Mindset.
The last thing you probably want to do is exercising but starting your day with a 45-minute brisk walk is key.
You’ll sweat off uncomfortable bloat. And, thanks to those mood-boosting chemicals that your body makes when you exercise, you’ll be in the right frame of mind to make healthy food choices the rest of the day.
Taking charge and exercising first thing will also help stop one day of overdoing it from turning into a week of overeating-which is one of the main ways a splurge leads to weight gain.
Eat Protein Aan Potassium At Breakfast.
Having a solid morning meal helps prevent overeating the rest of the day, but not all breakfasts are created equal.
Research has consistently shown that including protein is key. That’s because protein (think eggs, low-fat cheese, yogurt) has the most staying power, so you stay fuller longer and wind up eating less overall.
One study found that dieters who ate eggs for breakfast lost more weight and had more energy than those who had a starchy bagel with the same calorie count.
Potassium (in most fruits and vegetables) is equally important in getting rid of the day-after puff since this mineral offsets the bloating effects of sodium.
A few of my favorite protein -potassium powerhouses:
- Waffle with Ricotta Cheese and
Banana Top a whole-grain waffle with
112 cup part-skim ricotta cheese and 1 sliced banana.
- Cottage Cheese with Cantaloupe
Stuff 1/2 cantaloupe with 1/2 cup low-fat
- Smoothie Combine 1/2 cup nonfat
yogurt, 1/2 cup milk (skim, soy or
almond), 3;4 cup fruit (any kind), and 3
One recent study by Swedish researchers found that unsweetened, caffeinated green tea is very effective at helping satisfy your appetite.
Like water, it fills you up with liquid volume, which will take the edge off your hunger.
So, sip a warm mug or chilled glass of plain green tea with breakfast, lunch, and dinner (for a total of three a day).
Green tea can also slightly rev up your metabolism, so you eat less and burn more!
Kick Up The Heat.
Time to whip out the hot sauce. That’s because new research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper; fresh and jarred hot peppers and hot sauce to meals helps suppress your appetite and slightly boosts your metabolism.
When dieters who weren’t used to eating spicy foods enjoyed soup seasoned with l/2 tsp of cayenne pepper, they ate 60 fewer calories at their next meal and burned an extra 10 calories (every little bit counts!).
So, try sprinkling chopped hot peppers into salads or mixing hot sauce into low-fat mayo or hummus to make a spicy spread.
You can also add minced jalapenos or chipotle peppers to omelets, low-fat chicken or tuna salad, stir-fries, and marinades.
Load Up On Veggies.
Non-starchy ones like broccoli, spinach, mushrooms, carrots, cauliflower, green beans, spinach, and bell peppers are rich in fiber and water, which means they fill you up with fewer calories.
Try to have 1 cup of veggies at breakfast and/or snack time and 2 cups at lunch and dinner. (Avoid starchy veggies, including peas, potatoes, corn, and winter squash, which can add to the bloat.)
Dos and Don’ts, when you ate too much.
- Don’t weigh yourself until the next week. Water retention from salty, fatty, heavy foods can cause
a 3- to 5-lb increase for up to 2 days afterward, so hold off on the weigh-in until 5 days post-splurge.
- Don’t use artificial sweeteners. They can trigger a sweet craving. Skip them for a day or two until you’re back to your healthy eating routine.
- DO give yourself a pep talk. Try something short that you can repeat to yourself when that leftover pumpkin pie is staring you down.
For example, One day of splurging is not the end of the world. I can and will get back on track. Nutrition Expert and Best-Selling Author Joy Bauer. One-Day Detox Plan, Or Ate Too Much.
Listen to your body’s hunger and fullness cues. Eat until you’re satisfied, not stuffed. Practice mindful eating and pay attention to the flavors and textures of your food.