Listen to your body
“It’s important to understand how your body reacts to food,” says Richard Mattes, MPH, PhD, RD, distinguished professor of nutrition science at Purdue University. “The best way to bounce back from overeating is to return to the foods and eating patterns that worked for you previously.” This is how skinny people eat in moderation.
“Rebounding from a binge requires a little counterintuitive action,” says behavior change specialist Patrick Williams. “It's not a good idea to just avoid eating or cut calories. The goal is to speed up both digestion and metabolism.” Doing a high intensity interval training workout, drinking a little apple cider vinegar mixed with water, and maintaining a regular healthy eating regimen will get you right back on track, he says. At the very least, take a walk—even a 15-minute walk has all of these amazing health benefits.
Eat the rainbow
Enjoying a healthy, colorful diet every day will make your body stronger and better able to bounce back quickly from days of over-indulgence. “Eat the rainbow of fruits and veggies at every meal and snack and aim for at least five cups a day,” recommends Natalie Butler, registered dietitian and medical advisor for Healthline.com. “Emphasize the dark leafy greens. Colorful produce will help hydrate you, give you fiber, as well as provide numerous antioxidants to help your body combat cell damage that an unhealthy weekend can create.” Trying just a few of these 30 healthy-eating tips can make a big difference.
Don’t forget about fiber!
One key nutrient you’re probably not getting enough of? “Ramp up the fiber! Eating beans, lentils, whole grains, potatoes, nuts, seeds, fruits and veggies daily can help the liver and colon clear out waste products more efficiently helping you feel lighter and less bloated,” says Butler. Here are 25 of the best ways to ramp up your fiber intake.
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Hydrate, hydrate, hydrate
Clifford also recommends going beyond your basic H2O: “Drink fruit-infused water to decrease bloating and flush out the toxins. Simply make a pitcher of water with fruits and vegetables (like ginger root, cucumber, lemon, and mint leaves) the night before you know you’re going to overindulge, refrigerate and drink the whole pitcher throughout the day to flush everything out.” Try one of these clever ways to stay hydrated besides drinking plain water.
Avoid coffee and alcohol
“Coffee, soda, and alcohol may aggravate reflux and heartburn, in addition to contributing to dehydration,” advises Emily Rubin, RD in the division of gastroenterology and hepatology at Thomas Jefferson University Hospitals. Here are other foods that usually make heartburn worse.
Get your sweat on
Erin Clifford, a Chicago-based holistic wellness coach, recommends sweating it out: “Nothing makes you feel less bloated than a good sweat. It can be as simple as doing intervals for 20 minutes on the treadmill or taking a yoga class. You can also grab your pup and take him for a power walk to get some fresh air.” Try these gym hacks to make your workout less of a chore.
Find your balance
“Let balance, moderation, and variety be your guide,” says Mattes. “A well-balanced diet inclusive of wholesome foods like whole grains and vegetables can aid in digestion and help you feel fuller for longer, which can prevent the urges to binge eat. It’s important to follow a regimen that doesn’t exclude one food group since under-eating and extreme or restrictive diets can lead to a cycle of unhealthy habits.”
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Mind over matter
“Don’t forget to think positive,” says Rubin. “One day doesn’t ruin your diet or exercise routine. It is a new day, new start.” Check out these daily habits of optimistic people.