How to bounce back after a binge weekend

Eat and/or drink too much this Memorial Day Weekend? Don't fret. It doesn't have to take you too long to bounce back from a long-weekend of indulgences.

1. Forgive yourself.

Put the past in the past, and don't dwell on what you ate, drank, and that workout that you didn't get in. Dwelling on your binge weekend will only make you more upset, which could lead to emotional bouts of overeating down the road.

2. Get hydrated AF.

The last thing you want to do after an indulgent weekend is drink a ton of water, I get it. But it’s for your own good. Staying hydrated can aid in binge recovery by helping digestion and fighting gas-induced bloat. Aim to drink half of your body weight in ounces of water over the next few days. Doing so will help flush out any excess salt that’s making you bloated.

3. Get some shut eye.

Getting 7-9 hours of a sleep will help you get back on track after a binge. In a University of Colorado study, participants who were only permitted to sleep a mere five hours ate more the next day than those who got nine hours of shut-eye. Researchers observed that the well-rested crew had more “food restraint" while those who were sleep-deprived not only took in more calories, but more calories from carbs and fat.

4. Don't step on the scale.

Going back to #1, don't punish yourself further by going on the scale to see what "damage" you did. The scale is SO FICKLE, you don't want to make yourself feel worse after stepping on it.

5. Load up on proteins for breakfast.

It’s the weirdest thing...After eating a huge meal, we oftentimes swear we will never eat again only to wake up the next morning feeling more ravenous than ever before. This is due to your insulin spiking, which is often followed by a blood sugar drop, which in turn increases feelings of hunger the next morning.

Instead of grabbing a processed protein bar or breakfast sandwich on the go, load up on protein that will keep you full that morning. My go-to is either a Chocolate Shakeology with almond butter, or 2 egg whites loaded with veggies and 1/2 an avocado.

6. Get moving.

Kickstarting the week with exercise is going to help you feel less hungover and bloated. Aim for 30 minutes of active movement 3-4x a week to get back into your groove.

7. Keep your meals clean.

You don't have to starve yourself to get back to normal; eating “clean” whole foods the day after overeating will make you feel refreshed and put you back in the right frame of mind to reach your health & fitness goals.

Lunch ideas:

Healthier Caesar Salad

Chili Spiced Chicken Salad

Turkey Avocado Wrap

Dinner ideas:

Grilled Pork Chops

Mediterranean Turkey Burgers

Slow Cooker Chicken Fajitas

Chicken Breast with Feta

Need some extra help with your health & fitness this summer? Shoot me an email and we can find a program that matches your goals.


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