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What to Do if You Over-Indulged

 

If you celebrated with a little too much Halloween candy this weekend don’t panic. Even if your jeans are a little tight today undoing the effects is easier than you might think. The first thing to keep in mind is that a few days of overindulging is actually less damaging than overeating by a little bit every day, day after day. Here’s why:

 

It really does take an excess 3,500 calories to gain one pound of body fat. That means eating 3,500 calories above and beyond what you burned off. So in order to gain just one pound of fat between Friday and Sunday you’d have to eat your normal meals plus more than an additional 1,000 each day. Yes it’s possible (especially if you imbibed in a little alcohol too) but given the numbers game you probably gained less actual fat weight that you think. Now on the flip side consistently overeating by just 100 calories every day for 365 days can leave you 10 pounds heavier because that little extra snowballs. Bottom line: even if you really went off track you can hit rewind.

 

The additional “heaviness” you feel is a combo of water retention, extra glycogen (the form of carbohydrate you sock away in your liver and muscles as a back up fuel) and the waste inside your digestive tract you haven’t yet eliminated. This trio does add up to weight on the scale but it’s not fat weight, and getting back to your normal meals will help you de-bloat and get your body back into balance.

 

If you didn’t try the 7 Day Clean Eating Challenge today’s the perfect day to start.

 

 

But this week I’ll also be sharing a few tips and tricks that will help your jeans feel loose again by next weekend. First: up your water intake.

 

Aim for 2-2.5 liters a day (about 8-10 cups) each day. Additional water will help flush out any water you’re hanging on to and get your digestive system moving to alleviate constipation. Here’s how to space it out (so you won’t be up all running to the restroom).

 

Think of your day in 4 blocks:

 

From the time you wake up to mid-morning – 3 cups (8 oz each)

From mid-morning through lunch – 2 cups

From lunch through mid-afternoon – 2 cups

From mid-afternoon through dinner time – 2 cups

 

How was your Halloween? Please share!

 

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