How to get BACK ON TRACK after a night of BINGEING(too much booze and food)
1. GIVE YOURSELF A BREAK
Look, we’re all human. No one – not even the most dedicated top-tier bikini models and athletes – are perfect with their diets ALL the time. Treat yourself kindly and cut out the negative self-talk that is sabotaging your efforts to move forward. It happened and you’re moving on. No big deal!
This was your reset- your treat day for all the hard work you’ve put in. You’ve got it out of your system. It’s time to move forward.
2. GO BACK TO YOUR REGULAR DIET ASAP- WHOLE FOODS TO THE RESCUE!
Too much booze and processed food depletes our body and organs of nutrients as our organs (especially our livers) are working overtime to compensate and clean out our systems. Going back to whole food eating (your YDD meal plan) ensures our body is being well fueled as our body detoxes and returns to normal.
So, you estimate you ate about 4,500 calories during your binge yesterday. That means you have to eat 0 calories today, right? WRONG! Go back to your regularly scheduled eating plan ASAP and give your body the right mix of carbohydrates, protein, and fats that it needs in order to build muscle and burn fat. Depriving yourself and looking for shortcuts- those “cleanses” will just make the recovery process longer.
Speaking of protein, make sure your nutrition includes plenty of it in the days after a binge. Why? Protein works wonders at leveling out your blood sugar after it spikes from eating all those carbohydrates and it keeps you full, making you less likely to crave more simple carbs like potato chips and pastries. This, and eating balanced meals throughout the day, will help your body efficiently burn those extra calories, so whatever you do, don’t skimp on the next day’s meals.
3. FEELING BLOATED? HERE’S WHY (DRINK WATER… LOTS OF IT)
The feeling of bloating after overeating or too much booze usually comes from all the fluids your body is holding on to due to all the sodium-rich food you might have eaten. This leads to making your body feeling bloated everywhere - not just around your stomach.
Feeling bloated? It probably has a lot to do with the increased sodium your body took in during the binge. Upping your water intake afterwards helps your body rehydrate, as well as naturally flush that excess sodium out of your system. Proper hydration is also key to keeping your cravings and bloating under control.
4. GET MOVING!
A good sweat sesh might be the last thing you want to do after a binge, but it’s actually one of the best things you can do for yourself in the hours after. A 30-45 minute walk or jog is enough to help you curb your urge to binge some more, AND it gets some feel-good endorphins running through your body!
5. GET PLENTY OF SLEEP
Sleep is the number one best thing you can do for your mental and physical health. A good night’s rest after a binge will help you clear your mind, and it allows your body to work its magic to regulate the production of leptin and ghrelin, two hormones that control your body’s hunger and satiety levels.
6. TALK IT OUT
Let us know! Alcohol is a depressant so getting back to normal can be tough, especially when you feel alone. A quick message to a friend or a coach makes you realize that everyone goes through this. Life happens. You’re good!
