{"id":674,"date":"2018-11-30T21:03:30","date_gmt":"2018-11-30T21:03:30","guid":{"rendered":"http:\/\/trainfit.com\/blog\/?p=674"},"modified":"2018-11-30T21:03:30","modified_gmt":"2018-11-30T21:03:30","slug":"overdid-weekend-holiday-happy-hour-etc-now","status":"publish","type":"post","link":"https:\/\/trainfit.com\/blog\/overdid-weekend-holiday-happy-hour-etc-now\/","title":{"rendered":"So, you overdid it over the weekend\/holiday\/happy hour, etc. Now what?"},"content":{"rendered":"

We\u2019ve all been there. The weekend, holiday, or night out with friends comes and goes and leaves you feeling overfull, bloated, and lethargic. Even if you wouldn\u2019t take it back, because it was totally worth it, you probably feel like you’ll do anything to get your normal energy and zest back stat<\/em>. What can you do to recover and get back to normal after overdoing it?<\/p>\n

There are three routes that you can follow: recovery through food, recovery through movement, and recovery through sleep. If you can do a little bit of each, that will be the best course of action, but I always advocate for doing what you can based on your current circumstance. Any action is better than no action!<\/p>\n

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Photo cred: mashed.com<\/p><\/div>\n

Recovery through food:<\/span><\/h2>\n

Focus on nutrient-dense foods. I know you\u2019re thinking, \u201cbut I just told you I ate too much last night, shouldn\u2019t I cut out a meal today to make up for it?\u201d Extreme restriction after a calorie surplus is not a great option. It can lead to overeating again to compensate for the lack of calories during your self-imposed \u201ccut\u201d. Instead, wait until you feel hungry again and eat a normal or slightly smaller balanced meal with whole ingredients. When I say whole ingredients, I mean minimally processed foods like veggies, lean protein, and a healthy fat (avocado, nuts, olive oil, etc.). Eat slowly and listen to your body so that you can stop when you\u2019re satisfied. Since you did eat and\/or drink a calorie surplus the day\/meal before, you might not need as many calories in your first meal back on track. Listen to your satiety cues to help you figure out how much you need! The main key is to eat something nutritious when you\u2019re hungry, and stop when you\u2019re full.<\/p>\n

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Image from racked.com<\/p><\/div>\n

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Photo cred: Shape.com<\/p><\/div>\n

Recovery through movement:<\/span><\/h2>\n

There\u2019s no need to punish yourself by suffering through a soul-crushing workout to burn all of the excess calories from the day before. Instead, choose a workout that will leave you feeling strong and confident. There\u2019s nothing wrong with getting your sweat on after over-indulging, but I challenge you to consider your motivations. Are you choosing a certain workout because you\u2019re trying to burn as many calories as possible, or are you choosing a challenging workout because you love the feeling you get afterwards? Your body deserves movement and you will be rewarded with a feeling of accomplishment after a good movement sesh!<\/p>\n

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Photo cred: sguru.org<\/p><\/div>\n

Recovery through sleep:<\/span><\/h2>\n

Often times, when we experience a fun night out or holidays with our loved ones, it means we\u2019ve likely had some sleep deprivation. Your body needs that precious sleep to recover and function well, so prioritizing sleep for the next week is the perfect way to take care of yourself. Set a bedtime that will allow you 7-8+ hours of sleep and stick to it! Getting back into your normal sleep routine will help you regain your energy in no time. In addition to helping you feel better, sleep will also regulate your hormones, like those that control your hunger response. You\u2019ll find that you have fewer cravings and can be more in tune with your hunger\/satiety levels when you\u2019ve gotten a good night\u2019s sleep.<\/p>\n

There\u2019s no one-size-fits-all approach to getting back to normal after over-indulging, but these three approaches will help you get back on track no matter where you\u2019re starting out. Consider your current circumstance and pick the path (or paths if you want to try more than one!) that fits your needs. Take it one meal at a time, one day at a time, and you\u2019ll be feeling back to your normal awesome self before you know it!<\/p>\n","protected":false},"excerpt":{"rendered":"

We\u2019ve all been there. The weekend, holiday, or night out with friends comes and goes and leaves you feeling overfull, bloated, and lethargic. Even if you wouldn\u2019t take it back, because it was totally worth it, you probably feel like you’ll do anything to get your normal energy and zest back stat. 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