It’s Halloween! Some view it as the night the “candy season” is finally over, but really, it’s the first holiday of the winter season–the binging is just beginning.
All of us, except for a few gastronomical saints, will indulge at some point or another this season, and that’s ok! There’s more to these shared meals than nutrition and caloric value–it’s a time to bond with family, get a little giddy with some drinks, and make some memories.
If you want to keep you weight in check this holiday season, here’s the ideal “day after” plan [I don’t always do this, but when I do, I feel much better…and the scale moves a lot less]. This plan is assuming that the binge was mainly carbohydrates since… well… it’s a lot harder to really overeat pure fat and protein:
Step one: Getting Home
Oh lordy. I’m so full, it hurts…
You get home. You know what you did and dammit, you don’t care. You’re an adult, you can eat an entire pie if you want to.
Or you feel immensely guilty.
Or you’re very drunk.
Step 2: Work out when you wake up
Ideally you worked out before you indulged. No matter how much you lifted, ran, climbed, or biked before you ate, though, it’s likely that your glycogen stores (in your muscles and liver) are full. They may already be overflowing, which means that the extra energy is being converted into the dreaded jiggle…
When you wake up you’ll probably feel bloated–that horrible feeling like your skin isn’t quite big enough anymore, and you’re uncomfortable in kind of a nonspecific way. Working out in a way that maximizes glycogen depletion will do some damage control and make you feel like yourself again.
The simple principle is, the more energy you use, the less you’ll store–first and foremost, pick an exercise you aren’t going to quit after 10 minutes because you hate it. Going for a long walk will help if you can’t muster the will to do more. A long bike ride is a great choice. Running is fantastic fort his, and if you can do a HIIT work out, and/or get yourself to the gym to lift (high reps is best for this), even better. Explosive movements are the best, but moving in general is the best thing you can do right now.
Step 3: Drink a ton of water throughout the day
Back to that bloating feeling–know why you get it? For every molecule of glucose (pie, cake, pasta, ice cream, sweet drink mixers) your body stores, it stores two molecules of water. It has to do this, which means that the rest of your body has become dehydrated. Gulping water throughout the day, especially before, during, and after your workout, will help kill the lethargy.
Step 4: Make the next meal low in carbohydrates
You’re already full up–make a point to have a low carb meal the next time you eat. Something classically “healthy” like a salad is great, because it also contains a lot of water, but an omelette, a bunless burger, or a lettuce wrap will work equally well.
Fiber will help you get rid of any garbage left in your digest tract a little faster.
It’s also a good idea to make your next few meals small to help your stretch stomach shrink back to its original size.
Follow these steps and you should feel like your old self by the end of the day or the next day!