Overindulgence. This is a word that you’re probably familiar with. Whether it’s the holiday season, you’re on vacation, or you’re celebrating an event, there are times when you’re more likely to eat more food and drink more alcohol than you normally do.
That means more calories. And consuming more calories than you burn can lead to weight gain and increased body fat.
You might be wondering – how do you get back on track after overeating and overdrinking?
Before we dive into the most effective strategies to mitigate your holiday weight gain, let’s do some myth-busting.
How Much Weight Do You Really Gain During The Holidays?
You might have heard that the average American gains 5 lbs or more during the holiday season between Thanksgiving and New Year’s Day. You’ll be relieved to know that this statement is a bit of an exaggeration.
A study of 195 adults found that the average holiday weight gain is closer to 0.8 – 1 lb during this 3 month period of celebration. Even though the majority of the participants put no effort into controlling their weight, large weight gains were not the norm.1
While that doesn’t seem like a lot of weight, the problem is that most people don’t lose the holiday pounds, and this holiday weight increase tends to contribute to an average annual weight gain of at least 1 lb.
Damage Control: What To Do When You Overindulge
Eating and drinking too much, going overboard with the sweets, and having a lot of salt usually leaves you feeling bloated, uncomfortable, and dehydrated the next day. Let’s solve these problems.
Hydrate. Meaning, Drink More Water.
Drink a large glass of water first thing in the morning when you wake up. Drinking water in the morning can help get things moving (you know what I mean), which will help you feel better pretty immediately.
Continue to drink water throughout the day. Men should aim to get about 3-4 liters every day, and women should aim for 2-3 liters.
Stay hydrated all week long. Drinking enough water all the time can help with appetite regulation, fat loss, improved performance, and increased energy.
Eat Whole Foods.
You might be tempted to skip breakfast or begin a super restrictive diet to “detox” from a few days of overeating. Skip the detox, and get into a healthy eating routine instead.