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How to Recover from the Thanksgiving Binge

I'm writing this on at 6:30am on Black Friday while feeling like this cat. I realize it probably would have been more helpful to have written it on Wednesday. Unfortunately, I have a full time job and until I can realize my goal of training and coaching full time upon retirement from the Marines, I may miss some opportunities.

All that being said, Thanksgiving is one of a few holiday feasts that will probably take place over the remainder of the year, and beyond that recovering from any period of unhealthy eating is mostly the same. Your body is always trying to reach a balance known as homeostasis. That's why after indulging last night you may have said to yourself "I'm never eating again". Don't do that. Instead do these four things.

1. Get Over It

Yes, get over it. It's perfectly normal and acceptable to indulge every once in a while. You doubled down with a second plate and accidentally put too much gravy on your mashed potatoes for the second time. You could feel the whipped cream can was almost done so you just finished it off when dousing your third (!!!) slice of pie. What is done can, mostly, not be undone. Your body has started the digestion process and the majority of those fats, carbs, and sugars are in your bloodstream, liver, or other storage centers in your body. What matters is what happens next.

2. Hydrate

You're probably feeling very bloated even the day after your feast. Your first inclination might be to avoid drinking water to prevent yourself from bloating even more, but that's a mistake. The majority of foods you ate were heavy in salt, sugar, fats, and carbohydrates. In order to start to flush them out and move them along you need to stay hydrated. Drink at least 8oz of water every hour. Do not wait until you feel thirsty. You can use the color of your urine as a measuring stick. You are not hydrated until you are peeing almost clear. If you ate like I ate and started hydrating this morning that probably won't be until noon.

3. Move

The same as hydration, you probably just want to lay on your back with your belly in the air breathing heavily. Again, you need to do the opposite. Do not mistake this for punishment or treat it that way. You just need to go for a 30-minute walk or get a light workout in. Do not overreach by attempting to do some super intense workout you wouldn't normally do. For me, weightlifting always makes me feel better. Your liver and skeletal muscles can store almost 2000 calories worth of glycogen, and today my muscles were primed to lift.

4. Eat

Do not attempt to starve yourself or fast. While fasting has become very popular recently, if it's not something you do normally this will confuse and challenge your body. Instead, focus on eating healthy foods. Start your morning with a breakfast high in protein and fiber. Ezekiel toast with eggs is a good option. After a binge, this will help aid in the digestion of last night's meal and ward off the hunger that's going to come later in the day.


Conclusion

It's normal to indulge every once in a while. It can be part of a sustainable healthy lifestyle. It only becomes problematic if it increases in frequency. There can't be an occasion every week that justifies you eating 7,000 calories in a day. Start back up your healthy habits and carry on into the weekend. I hope you find some great deals online and in stores. Happy Thanksgiving!


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