Good Lifestyle

Now that you have shot up that all the cookie or chip bag - or both - you can feel like you spend the rest of your days in a pair of sweatpants, it's a solid life plan . They are so spacious. So comfortable. If expandable. And the best of all, they hide your baby food perfectly. Although a life in elastic pants may seem Cusy at first, after also evaluating the caloric damage of your food - for all, you may be wondering what to do after a frenzy.

It is at that moment that fantasy fittis and horror and panic take over. But do not worry: we are here to tell you that the situation is not as bad as it seems. Chances are in your favor that the temporaryweight gain And Bloat brought by your consumption will not become permanent additions to your frame.

Although the experts say that after eating too much, it can take up to three days to feel like your former myself, there is an exercise, a diet andMotivation tips This can help you come back right away. We enlisted the expertise of dietitians, nutritionists and registered doctors to find out the best ways to bounce in a frenzy, so you can continue to live your life in a pair of pants next the next day.

Listening to listening: it's not a crime to indulge. You are only human, after all. So, if you feel big,inflatedAnd angry with yourself for exceeding it, stop. The dwelling of your consumption will only make you more upset, which could lead to emotional fights to eat too much on the road. "Going beyond guilt is the first step towards the return on the right track," said Lauren Minchen, MPH, RDN, CDN, dietician and nutritionist registered in New York. "It's important to realize that if it's just an overindulgent meal, it will not do too much damage. As a general rule, it would only be someone to return a day or two." So keep your head up; You always have that.

Yes, we get it. When you are super complete, the last thing you want to do is switch on the water. But it's for your good. "Stay hydrated can help the recovery of frenzy by helping digestion and combating gas induced", explains Minchen. "In addition, staying hydrated supports a healthy metabolism and satiety, making more manageable recovery for the body." Drink a large glass before going to bed and some big glasses the next morning. It is also advisable to keep a bottle of water at your side over the next two days. This will help rinse all of the excess salt that makes you swell.

Getting seven to nine hours of sleep is one of the best things you can do to go back on track after a frenzy. Why? This can make it easier to refuse the trigger foods of fat and carbon the next day. In aStudy of the University of ColoradoParticipants who were allowed to sleep only five hours over the next day as those with nine hours of closure. The researchers observed that the well-rested crew had more "food restraint", while those who were deprived of sleep, not only took more calories, but more calories of carbohydrates and grease.

It's the strangest thing: after eating a huge meal, we often throw that we will never eat again the next morning to feel more voracious than ever before. Why does this happen? "After eating a big dinner, Spike insulin levels. This is often followed by a fall in blood sugar, which increases feelings of hunger the next morning, "says Minchen. Instead of heading towards the closet and stuff your face withcereals, Minchen suggests setting a balanced breakfast with a mixture of protein, carbohydrates and grease. This will help tame your hunger and crazy help in pursuit of digestion of last night's heavy meal. Choice of Choice of Minchen? Two whole eggs (or just whites) topped with a fourth lawyer and a cup of fruit.

I generally warned my patients to pay attention to the vision of exercise as a way to counter the trop-meal, said Minchen. "This approach can feed the guilt and shame of eating habits. In addition, it is not realistic or effective to hunt all calories with exercise. Even to break a sweat the day after a frenzy can help deliver oxygen to the digestive tract, which prevents food. Through the smooth running and can help people feel less blah. "Minchen recommends 30 minutes from cardio cardio, such as walking, jogging or a Cardio-home DVD. If you are in a hurry during the time, turn your trip to the mall into a mini training. Take it as far from the possible shopping center and walking towards the entrance.

If you have a case of digestive distress after the frenzy, turn off the foods that can disrupt your belly further. The big guilty includes gluten, dairy products, coffee, refined sugar, soft drinks and acidic foods such as fruit juice, pasta, alcohol, fatty meats and chocolate. On the other hand, fruits, vegetables, green teas, almonds, lentils and lawyers are all morealkaline and will not upset these people subject to acid reflux. "Focus first of all on the elimination of known issues, then decide if there are others that you may need to avoid for a day or two to restore balance," says Minchen.

There is absolutely no need to put you through an excess of breathtaking cleaning, but to eat whole food "clean" the day after the trip will make you feel refreshed and give you in the good state of mind to reach your Goals. Minchen suggests whipping meals composed of a good equilibrium protein, carbohydrates filled with fiber and fat. Here are some examples that correspond to the invoice:

1. A grilled salmon fillet with a quinoa cup and three green green cups dressed in an olive oil and a lemon vinaigrette.
2. An oven chicken breast with a soft half-potato surmounted by a spoon with butter and two cups of steam baked broccoli.
3. Four cups of green leafy and other vegetables garnished with grilled steak, 1 / 4th of a lawyer, 1 / 4th cup of dried cranberries and balsamic vinegar

If you are hungry between meals, eat something! Do not deprive you of food simply because you have overwhelmed it yesterday. "Jumping meals or usual snacks The day after a frenzy will increase only the desire to eat too much," says Minchen. She recommends reaching rich protein snacks to promote satiety, as a simpleGreek yogurt With bays, bio turkey slices with a lawyer, a quest bar or two eggs with a fruit.

"Eliminate the desire to take care of leaving more flexibility and freedom in food choices and meal plans throughout the week," said Sara de Luca, Rd, CPT. "Food labeling as" good "or" bad "will only lead to restrictive behaviors that will ultimately trigger a frenzy when" bad "foods are reintroduced into the diet! As long as the size of portions and calories are controlled, There should be no food. Who are out of bounds. "

The balance is not your friend the day following a big frenzy. It can display a higher number than you are used to following the extra food sitting in your stomach and driven water retention eating these salted pretzels. "Many of my patients find that it is defeated and discouraging to walk on the balance after getting rocked because it makes them feel like they lost all their progress, which is usually not the case. Wait two days before you Weigh to see what a lasting damage is ", says Minchen.

Just like most obstacles, the best way to solve them is about, that's why Dr. Michael Jay Nusbaum, MD, Facs, Fasmbs, Bariatric Surgery Manager at Morristown Medical Center, advises to arrive at the root of the problem. "The consumption of the fringe is not rare, but what triggered it? Was it stress, a struggle with a lover? A fight with a friend? Or you just feel submerged to me? Whatever The reason it is best to get it out of your chest. If it's not a friend or a parent, do you find a therapist and talk to it, "says Nusbaum.

Because the frenzy to eat is a real food disorder - it is actually the most common food disorder in the United States-Consulting a dietician would be your best choice to overcome it. "If a person struggled with that, they did not have to go alone," saysSummer yule, MS, RDN. "There are listed dietitians specializing in food disorders that can help the person develop a healthier relationship with food."

"I like to remind my clients who have a bad day of 365 days a year is really not so bad after all!", Says Luca. "This is my dietitian job registered not only to educate my clients on nutrition, but also provide support during these difficult times and to teach them how to develop a resilient mentality so that they can rebound quickly after a frenzy and continue on the way towards achieving goals. After all, coherence is the key! "

"The croping technique helps change the global perspective of the situation," says Luca. "The crop is great because it moves the mind state of the individual in such a way that it allows to forgive and that the client feels more in control of the situation. For example, if I had to refrace the process of thought After a frenzy, it would change from] I come from Banterre and I feel like a failure; I do not have a control of 'to' I ate a little more food than I would have liked, But tomorrow is a new day and I will come back again on the right track. "Your thoughts control your actions! If we can refrace the negative connotations that surround the frenzy to eat, we are more likely to bounce quickly after a frenzy. "

Re-incorporate healthy fruits and vegetables is a sure way to overcome a day of poor nutrition. "Re-adding healthy fruits and vegetables to your diet your fiber consumption, which can improve satiety and help reduce desires", Brittany Michels, RDN forThe vitamin shoppe, tell us. "For those who prefer GO options, green powders are an easy way to deal with your greens. Plnt Biogreens is a great option and can be added to a smoothie or mixed with any drink."

Does this snickeroodle cookie sleeve in your cabinet lived you? Or maybe you can not forget your mind from the costco-sized bag of sour cream and onion chips in the pantry? Anyway, the bearing your cooking trigger is a solid solution to avoid another drool. "Throw (or abandon) all the remains and treats that can tempt you. Restocate the pantry with healthy staples", "Rebekah Blakely, RDN forThe vitamin shoppe, says.

"Remember that every meal is a new meal," says Blakely. "Try to avoid the mentality" I will start tomorrow ". Start now! Have a big glass of water, go for a walk and choose your favoritehealthy breakfast, lunch or dinner meal. Just because you come back on the right track does not mean that you can never have a treatment again. You have just reset in the healthy routine you want to be your lifestyle. "