Oops! I messed Up. Now What?
Labor day evening I received three text messages from friends/clients who feel as though they royally "messed up" over the weekend and wanted to know what their next move should be. To clarify, messed up means they ate way too much food, drank a decent amount of alcohol, and did not exercise.
To be honest, I partied a little too hard myself as Mike and I were at a wedding and it was our first kidless night- cue all the dancing and all the beer! However, the next day I let my body recover and detox.
So if you ever find yourself in the same position as us, here are a couple things you can do to get yourself right back on track.
1. Hydrate. Flush your body with water- and fancy water is even better. What do I mean by that? Well, a squeeze of lemon, chunks of fresh ginger, slices of cucumber, or muddled mint are all great detox enhancers to help reinvigorate you, release toxins and decrease the inflammation in your body. Drink half your body weight in ounces. So if you weigh 150lbs, you want to drink 75 ounces of water.
2. Eat cleansing foods- focus on produce, fiber and protein. The day after the wedding I made sure to choose foods that would give me energy, help build up my immune system,are anti-inflammatory, and high in fiber. For breakfast I had a superfoods shake (1 scoop is the equivalent to eating 5 salads), lunch was two eggs with one piece of avocado toast, and dinner was stuffed peppers with ground turkey, salsa, spices, onions, and olive oil mixed in. Snacks were blueberries and a larabar. Notice I didn't restrict calories- that is the last thing you want to do!
3. Recover or exercise. So, if you were like me and woke up feeling a bit hung over, it would behoove you to let your body rest and recover for the day. Your body is under a bit of stress from the alcohol you just drank and the last thing you want to do is stress it out more through a vigorous exercise routine. Let your body recover with all the healing water, food and sleep you can give it. The next day, game on! However, if you just overindulged on food and a couple drinks, but woke up the next day feeling fine, get your sweat on. Balance it out with a good mix of cardio and strength- intervals actually should be your best friend and it blasts body fat during your workout and 24 hours after as well.
4. Don't step on the scale the next couple mornings! If you are an avid weigher, please do yourself a fav and stay away from the scale. When the we feed our bodies more food (carbs and sodium especially), our cells expand and hold on to more water. So if you were to get on the scale, it would show an increase of one to three pounds of water weight. Don't worry- you couldn't possibly put on one to three pounds of fat in one or two nights. Get back to your routine and step on the scale in a couple days.
5. Reflect a bit. What made you overindulge? Is it because you are restricting your calories so much during the week that you binge on party foods on the weekend? That may be an indication that you are in for a long and bumpy ride of yo-yo dieting. You want to have a healthy mindset around food no matter where you are- during the week by yourself, at a Labor Day picnic, at the board walk with friends. Eat healthy eighty percent of the time and treat yourself twenty percent of the time. But treating yourself should not reflect a binge like cycle. If you notice that you are carrying out these tendencies, try eating more healthy calories throughout the week so your body doesn't crave more calories during the weekend.
6. Take a deep breath. You are beautiful whether you ate a little too much or drank a little too much. I bet you looked your prettiest while smile and dancing with your friends or relaxed and laughing with that taco in your hand tho!