When you are struggling with overeating, emotional eating, or binge eating, Thanksgiving can certainly amplify those challenges!
As wonderful as it is to spend time with family for the holidays, it can also be very emotionally triggering for people. And if you are in the habit of grounding yourself with food, this can lead to totally distracted, unconscious eating. Combine that with a seemingly never ending feast, and it's no surprise that so many of us leave feeling bloated, uncomfortable, and irritable.
If this sounds like you, then listen up! A few days of overeating doesn't have to turn into a few weeks or months of feeling totally out of control around food. Here are some tips on how to recover from a Thanksgiving binge.
1- Drink lots of water! All of the salt, booze, and heavy food has most likely left you feeling super sluggish and dehydrated. Lots of people mistake thirst for hunger. I know I sure do! Make an effort to drink a liter of water when you wake up, and to keep drinking it throughout the day. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system.
2- Do not restrict! I repeat, DO NOT RESTRICT! I know how tempting it can be to eat less after overeating in an attempt to "even it out", but this can do more harm than good! In my experience, restricting leads to bingeing. Instead of trying to "make up" for all the extra calories, try to focus on eating foods that leave you feeling nourished and energized. Take the time to tune in to your body, and figure out what you are truly craving. Honor your hunger.
3- Get up and get moving! Go to the gym, walk your dog, take a yoga class, do whatever feels good to you. Movement aids in digestion, assimilation, circulation and respiration. It feels soooo good to exercise, and tends to be exactly what I need to get me out of a food slump.
4- Focus on the gratitude. I find that women who have a challenging relationship with food tend to be focused on what is missing in their life, and/or what is wrong with their body. They unknowingly sabotage their efforts by constantly focusing all their energy on what they don’t want.
This is where gratitude comes in. Gratitude is an incredibly powerful emotion that you can use to diffuse negative feelings. It has the power to transform our obstacles in life into possibilities. Take some time today and everyday to recognize the good all around you. Click here to read more about the power of gratitude.
5- Forgive yourself and move on.
This one is the biggie! If you are trying to break free from binge eating, you absolutely must master this.
You have to learn to let it go.
It was Thanksgiving. A day dedicated to feasting on food with friends and family. You're merely human, and you overate. No big deal.
Even the healthiest of eaters overeat and/or emotionally eat from time to time.
Remember that. The difference between them and someone who constantly feels out of control around food is that they can let it go. No big deal. And because it is no big deal in their mind, they can easily go back to eating in a way that leaves them feeling good.
One day of overeating is not going to make you gain weight. Use this as an opportunity to practice forgiving yourself and moving on without the guilt. If you need support with this, sign up for a free discovery session with me to learn more!