Although elastic yoga pants may sound tempting at first, they won’t fix the dark cloud of bloating and discomfort that follows a weekend of overindulging. Don’t panic! My 5 go-to solutions to beat the bloat will ensure any weight gain, bloating, or discomfort is short-lived.
It can take days after overeating to feel like yourself again. Rather than trying to compensate or punish yourself (which typically leads to additional negative eating behaviors or another overeating episode), forgive and forget by using the tools below!
HIT THE RESET BUTTON— Clear your pantry of anything that you might struggle to eat in moderation, and revamp your grocery list. Filling your fridge with healthy and nutrient-dense options that encourage you to look and feel your best is key to proactively approach your week and setting yourself up for success.
LIVE & LEARN— Acknowledge what happened, why and make a plan of action to avoid it in the future. Being accountable to yourself in this way encourages self-reflection and can lead to positive strides once you have identified some of your overeating culprits. For example, if you accidentally finished an entire bowl of chips while chatting by the snack station, perhaps serving yourself on a plate and moving to a different area, or practicing a more mindful eating approach in the future is a good start. Creating a strategy moving forward can reduce the frequency of overeating as well as better equipping you for future temptation-filled events. Most importantly, move on!
WALK IT OFF— Newsflash: doing hours of cardio in the gym will not “fix it.” Rather than torturing yourself on the Stairmaster or spin bike, opt for a leisurely walk outside. Walking is a great way to improve digestion, release endorphins, reduce stress, and can improve your overall health simply by honoring your body’s need to be active. This is a much better alternative that won’t leave you depleted or ravenous, unlike all that unnecessary cardio
DRINK EXTRA FLUIDS— Water will help rid your body of waste, toxins, additional water weight, and is a key component of the metabolic process. Feeling sluggish, puffy, bloated, having intense cravings and struggling with poor digestion are all signs of dehydration. The secret to feeling better is this: the more you drink, the faster your body will flush! Aim to consume 100 ounces of water per day to beat your bloat for good. Cheers!
STAY BUSY— Overeating can throw off your appetite and hunger cues BIG TIME. This is often be your mind playing tricks on you due to the influx of processed foods and alcohol. When we consume large amounts of sugar, carbohydrates or salt, the brain will release dopamine and activate your pleasure / reward sensors in your brain. Although this can feel confusing and as though you need MORE food, don’t let it fool you. If temptation is high try drinking hot tea, work on a project, or leave the kitchen all together. Your hunger will level off. This is your body’s way of attempting to sort through what happened. Implementing a rule such as “the kitchen is closed” after your last meal can also prevent you from continuing the binge cycle and eating more than your body truly needs. The body thrives on consistency & habit. The best approach to feeling like yourself is getting right back into a regular routine and creating a sense of normalcy.