Remember last year when you wake up the morning after the annual family holiday party feeling bloated; stuffed, and sluggish? because you ate too much.
Well, not this year! I’m telling you right now that you can splurge without gaining weight you just need to follow this five-step detox plan to a T to flush out the sugary evidence in 24 hours flat.
Ate too Much?
According to Nutrition Expert and Best-Selling Author Joy Bauer’s 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 AND 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
to 5 ice cubes.
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 count!).
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 andDon’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’sate too much.