Had two giant slices of cake and a couple glasses of wine at a friend's birthday party last night? Don't panic! Instead of feeling guilty about a late-night feeding frenzy, which can lead to a vicious cycle of overeating, try this five-step fix.
1. DO A REALITY CHECK
As full and heavy as you may feel, the numbers don't lie. It takes 3,500 extra calories to gain 1 pound of body fat. So unless you ate six slices of cake and drank eight glasses of wine, you're in the clear.
2. GET ENOUGH H20
Alcohol is dehydrating, so make sure you consume plenty of water. Drink 8 to 10 cups throughout the day to flush out any excess sodium that could cause water retention. Plus, drinking water helps you feel full.
3. EAT BALANCED MEALS
Starving yourself often backfires, slowing your metabolism and setting you up for another binge later on. Now is the time to stock your pantry with healthy foods and plan nutritious meals for the next week. If you have the time, prep some dishes so you're not tempted to order takeout when you come home from a long day at work.
4. FILL UP ON FIBER
Consuming too much of the wrong foods can lead to short-term constipation and bloating. Keep your digestive system humming with fiber-rich foods, like black beans (15 grams per cup), artichokes (10 grams for a medium one), raspberries (8 grams per cup), and barley (6 grams per cup).
5. WORK UP A SWEAT
Instead of recovering on your couch, get moving! Stay on that stair climber for 15 extra minutes or park far from your office and walk the distance briskly—you'll burn up to 115 additional calories.