Overeating is a problem in America, and the holidays, especially Thanksgiving weekend, only amplify that. The reality is that there are so many articles offering tips about how to stay relatively healthy over the holiday weekend. More often than not, people abandon their diets and decide that it’s perfectly acceptable to go off the rails. That’s why Americans eat an average of 4,500 calories during a typical Thanksgiving meal. 

It’s not feasible to think that you will eat perfectly on Thanksgiving. The temptation is too high, people! Of course, everyone should enjoy the day, but just remember that what you do or what you eat on Thanksgiving determines how quickly you recover the day after. If you find yourself in loose sweats and sunken into the couch the day after Thanksgiving, then you need the tips in this article. Below, we cover how to recover faster from your Thanksgiving binge. 

Don’t Make It A Multi-Day Food Fest

A classic Thanksgiving weekend move is to just keep eating leftovers until they are gone. That means that you eat pies, mashed potatoes, stuffing, and more for lunch and dinner. Although you should allow yourself to indulge in some of the treats, having more than that is when things go south. Break the mold and try to hand out leftovers to your Thanksgiving attendees, so that you don’t end up eating yourself into a carb-induced coma. The more salt and carbs you eat, the more you weigh yourself down and slow your recovery from the big feast. 

Try Yoga

A small study examined the effectiveness of yoga as a treatment for binge eating disorder and found that it helped improve recovery and reduce binge eating. Yoga also has a positive effect on your mood, which may help prevent emotional eating. That can help you stay motivated to avoid the food the next day. Yoga reduces cortisol levels in the body, which may help reduce anxiety and depression. That ultimately influences the uptake of serotonin, a neurotransmitter that people refer to as the feel good hormone. Finally, certain yoga poses can improve digestive health, helping your body handle the heavy load from Thanksgiving. 

Fill Up On Vegetables

This is a Thanksgiving public service announcement: avoid the leftovers the day after the big feast. Dietitians encourage people to load up on vegetables post-binge because that strategy can help prevent overeating the following day. Plus, vegetables contain high amounts of fiber, which moves slowly through the digestive tract, promoting feelings of fullness. Several studies found that people who ate more vegetables lost more weight and felt less hungry compared to controlled groups. Increasing your fiber intake can help regulate body weight by influencing you to eat less food. 

Don’t Skip Meals

It may seem counterintuitive to most people, but you should plan your meals the next day after a big binge eating session. One study observed 14 healthy women who ate three meals per day instead of two. The findings indicated that eating three meals per day helped the women sustain fullness over the course of a day, and it even increased fat burning. Another small study compared the effects of eating one meal per day or spreading the same number of calories out over three meals. Eating one meal per day increased the production of ghrelin, the hunger hormone, and it had other adverse effects on overall health. Adhering to a regular eating pattern after binge eating can help you prevent weight gain and get you back on track. 

Don’t Let The Food Court Trap You On Black Friday

On the biggest shopping day of the year, stores entice people with deals and mall food courts trap people. Don’t be a shopping rookie! Take some fresh fruit or vegetables to fuel you during your big shopping day. Apples, pears, clementines, celery sticks, baby carrots, and sliced watermelons are great snacks that satisfy your sweet tooth and keep you actively chewing to promote feelings of fullness. 

Go For A Walk

Besides starting your morning with a light breakfast, going for a walk the day after you overate can make your body feel better. Several studies found that walking can accelerate stomach emptying, which may relieve uncomfortable feelings of fullness or bloating. A small study observed obese women who walked 50-70 minutes three times per week for 12 weeks. The results indicated that they lost 1.5% of their body fat, a lot of which was belly fat. When you engage in physical activity, you stimulate the release of neurotransmitters like serotonin and norepinephrine, both of which protect against depression and anxiety. By improving your mood, exercise can reduce feelings of stress, helping prevent future episodes of binge eating.

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Have you noticed getting tired after Thanksgiving dinner? Before you blame the tryptophan in the turkey, it’s actually the loads of carbs you consume in one sitting. You can avoid the grogginess by eating slower, taking a walk after dinner, or even just taking smaller portion.

Chapters:
0:00 Prologue
0:17 The Shocking Truth
0:19 New Study for the Sleepless
0:26 Colon Cancer
0:40 Colorectal Adenomas
1:00 Decrease of Melatonin
1:20 Chronic Insomnia
1:42 End Credits

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It’s the day after Thanksgiving and you wake up not feeling like yourself. There’s a fullness that you can’t shake, which came from the stuffing, alcohol, turkey, pies, potatoes, green beans, and more. It’s almost as though the abundance of food reinforces the gratitude people express on Thanksgiving. 

People love a good excuse to overindulge, but they don’t like to feel bloated and guilty. You don’t have to venture on a 10-day juice cleanse just because you gorged on some holiday classics, though. There is good news for people who don’t necessarily want to only consume liquid for days. As it turns out, there are strategies to get your body back on track and feeling like you did before you filled it to the brim. 

Use A Body Brush

Using a body brush may seem like an odd recovery tool after a big meal, but it actually encourages the detoxification process. The lymphatic system needs assistance when it comes to proper circulation and drainage. Dry-brushing, as people call it, is performed without any moisture. In addition to promoting detoxification, dry-brushing also helps to enhance immune function and reduce the appearance of cellulite. If you want to learn more about dry-brushing and how to do it, click here. 

Skip The Packaging

In order for the body to get back on track, it’s best to avoid anything that comes in a package for a few days post feast. Packaged foods are very difficult for the body to digest and can increase the risk of high blood pressure, due to the high sodium content. It’s best to avoid toxins like preservatives and sodium when trying to detox. Head straight for fresh fruits and vegetables! These foods contain both macro and micronutrients that help to flush out the body. A green smoothie might be an excellent way to start the day after Thanksgiving. 

Drink Some Lemon Water

It’s a classic detox tip for a reason, people! Drinking water helps to flush waste from the body, so drink a big glass before you reach for any food the morning after Thanksgiving. To enhance the effects of water, add some fresh lemon juice. Lemon promotes alkalinity within the body and also kickstarts the digestive process, in addition to flushing the liver. In a tall glass of warm water (not boiling), squeeze half a lemon and stir. You can drink this concoction as it is, or add a dash of cayenne pepper as well to spark that metabolism. 

Focus On Healthy Fats

Don’t go out and eat a bunch of baked goods and fried foods; rather, focus your efforts on healthy fats. Great sources of healthy fats include chia seeds, nuts, avocados, flaxseeds, olive oil, dark chocolate, eggs, and wild caught fish. These foods contain monounsaturated and polyunsaturated fatty acids, which help to keep you full and provide you with energy. Consuming more omega-3 fatty acids can improve digestion, heart health, brain function, and decrease the risk of inflammation. Reducing inflammation also helps you get the body back on track after Thanksgiving, especially since many holiday dishes contain inflammatory ingredients. 

Take A Break From Leftovers

It’s hard to reduce bloating and promote detoxification if you keep shoveling leftovers into your mouth. The whole point is to break from leftovers and focus on lighter foods. A fruit and vegetable smoothie for breakfast or bowl of homemade oatmeal are both great breakfast options. You could take some leftover turkey and incorporate it into a salad for lunch, which should be the biggest meal of your day. Finally, keep it light and continue detoxing at dinner. Consider brown rice with stir-fried vegetables and kimchi. The beneficial enzymes will help the body digest food in a more efficient way, helping you feel less bloated. 

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Thanksgiving comes but once a year and most people use it as an excuse to eat themselves into a food coma. For many people, especially as they get older, the unpleasant food coma that results from overeating is not a pleasant experience. You don’t want to barely “survive” the holiday; rather, you want it to be an enjoyable time that doesn’t leave you in digestive discomfort or serious pain. 

Is Thanksgiving a food-focused holiday? Yes, but that doesn’t mean your nutrition has to go out the window. You can enjoy your food without completely abandoning your health goals. That doesn’t mean that you have to eat leaves all day, just in case you were wondering. You can eat for pleasure, as you should. Approaching Thanksgiving, or any big food holiday, in this way can help you develop a healthy relationship with food. This practice keeps your overall health and weight in check. Here are some tips to keep in mind as you prepare to attend or host the Thanksgiving feast.

No Such Thing As Saving Room

There is no sense in avoiding food before the big meal. The plan to “save room” always backfires because you are so hungry by the time food is ready that you eat everything in sight. Additionally, failure to eat all day can cause your blood sugar to dip and make you moody or aggravated. The best approach to enjoy your Thanksgiving meal without hating yourself is to eat a balanced breakfast and a light lunch, depending on when you serve your meal. Before you head out to the giant table of food, consider having a light snack, such as carrots and hummus. This helps stabilize your blood sugar, so you’ll be less likely to have cravings and overeat. 

Try A New Healthy Recipe

Don’t worry, folks, the glistening turkey, mashed potatoes, stuffing, and gravy aren’t going anywhere. Perhaps, though, it’s time to invite a new dish to the big feast. There is nothing wrong with enjoying the classic, and the same sentiment applies for adding more nutrients to the holiday meal. Consider some food swaps for healthier takes on classic recipes. Instead of loading up your potatoes with butter and cream, try mixing in some Greek yogurt and broth. Consider adding a large salad, sautéed green beans with onion and garlic, or fresh, homemade cranberry sauce to your feast. Lighter options can help balance the heavier, carbohydrate-rich dishes. 

There Should Be An “Off Limits” Section

It’s hard to avoid an encounter with a classic Thanksgiving dessert over the holiday weekend. As unfortunate as it is, Thanksgiving desserts are some of the most calorically dense, sugar-laden, and fattening dishes on the menu. In fact, pecan pie is probably the unhealthiest dish you can eat during the holidays. Give your body a break and stay away from the dessert area. There are so many real food options, so there’s no need to push your body to the breaking point just because something looks interesting. 

Always Go For The Homemade Dishes

First of all, should you continue to invite or even talk to people who bring store bought dishes or foods to your holiday feast? We’ll leave that decision up to you. What we do know is that you should focus your eating efforts on homemade dishes. The reason for this is because store bought foods contain processed ingredients, damaged fats, refined sugars and flours, and artificial colors and flavors. When you stick with homemade food options, you know exactly what went into them, especially if you try healthier food swaps. 

Savor Slowly

For some reason, the goal of Thanksgiving is to cram as much food into your body as quickly as you can. This never ends well, but you don’t have to go down that road this year. Eat slowly and savor the food you put on your plate. Put your fork down between bites and make sure to chew your food thoroughly, as this helps with digestion. Experts say that you should feel satiated after one plate of food. Try your best to eat dishes with vegetables, fruits, whole grains, and lots of fiber, as these will help you feel full, but in a comfortable way. 

It’s Okay To Say “No Thank You”

Bakers seem to come out of the woodwork during the holidays. All of a sudden, neighbors and friends bring you cookie platters, cakes, breads, and more. People show love through food, but you can respectfully refuse the offer. If you have regular sweet deliveries from people you know, you can reach out to them ahead of time and communicate that you are working hard to avoid sweets these days. Compliment their baking skills and say that someone else would love to try their famous pie or shortbread. It is what’s best for your body, but if you do end up eating sweets, don’t shame yourself for it. A little indulgence is perfectly acceptable!

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Thanksgiving can leave you feeling like a beached whale or a sluggish hippo. That’s because people shove their faces with copious amounts of food until they can no longer move. Americans are glutinous, especially on Thanksgiving. How you recover after the big meal can actually influence how you eat for the rest of the holiday season. 

Fitness and nutrition experts alike believe that it’s best recover from the Thanksgiving feast by building sustainable habits. Most people try to work out excessively or skip meals to balance out the absurd caloric intake. Not only is this not healthy or feasible, but it is also not a lasting way to be healthy, especially if you want to avoid weight gain during the holidays. We have some recommendations that can help you recover the right way after binge-eating on Thanksgiving. 

Have A Plan For The Rest Of The Weekend

Anyone who has experienced the Thanksgiving feast knows that it is not a single day event. The excessive eating typically extends through the weekend, racking up calories from leftovers, sweets, and alcohol intake. To avoid the increased caloric intake over the weekend, develop a plan for each day after Thanksgiving. Whether it is a family soccer game in the backyard, movie day, taking a walk around the neighborhood, or a cold plunge in the swimming pool, having a plan keeps you from becoming bored. What do you do when you’re bored? You keep eating all day.

Keep A Wellness Journal

This practice is applicable for anyone who is trying to be healthy, but it is very beneficial for logging your food intake on Thanksgiving. When you have a document of how much you actually ate, you are more likely to eat better going forward. In a wellness journal, you can document everything from food intake and exercise to meditation and sleep. This makes you more aware of the current state of your health, which can propel you in a healthier direction. If you don’t want a physical journal, there are many apps that help you log these things. 

Don’t Get Trapped By Mall Food On Black Friday

If you rush to the mall like a bat out of hell, don’t get trapped by the food court. For the most part, these food courts do not have healthy options, and people choose the quick and easy options so they can get back to shopping. Instead, pack some fresh fruit like apples, mandarines, and pears, all of which are in season, in a bag to snack on during the day. These fruits provide you with fiber that keep you full throughout your shopping experience. 

Make Balanced Meals From Your Leftovers

If you continue to eat leftovers throughout the weekend, you’ll feel sluggish and run-down. There are ways to incorporate leftovers into meals without the meals being unhealthy. Chop up some leftover turkey and toss it into a lovely green salad. Top a quinoa Buddha bowl with leftover sweet potatoes and other sautéed vegetables. Cook some garlic, onion, and spinach, fold that mixture into leftover mashed potatoes, and sauté some potato spinach cakes. 

Don’t Avoid Food In The Following Days

Contrary to popular belief, avoiding meals will lead to unhealthy binge-eating, which you already did on Thanksgiving. The best thing you can do to recover is to start your day with a healthy breakfast and continue eating throughout the day. Start off with a bowl of oatmeal, chia pudding, a green smoothie, or a simple fruit salad. The body reacts to routine and regular behavior, so continue to eat throughout the weekend without overindulging. Practice consistency throughout the remainder of the year and your body will thank you. 

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It’s that time of year when you have to bust out your “fat pants,” loosening the drawstring in preparation for the biggest meal of the year. For many people, Thanksgiving is not one day. A lot of planning, preparation, and or ordering (if you don’t make the dishes) goes into the big meal. Unfortunately, Thanksgiving will be different this year because of COVID-19, but that doesn’t mean the conversation around the dinner table has to be boring. We dug up ten surprising facts that you can gobble up alongside your meal. 

#1: Turkey Crazy

It may seem crazy, but Americans consume an average of 46 million turkeys each Thanksgiving. In light of the popularity of vegetarianism and veganism, however, meat-free turkey options have increased in sales over the years. In 2011, half a million Tofurky’s were sold around Thanksgiving.

#2: Pumpkin Pie Madness

Pumpkin pie is a staple on Thanksgiving, and is the big meal even complete if a pumpkin pie is not on the table? According to statistics, Americans consume about 50 million pumpkin pies each Thanksgiving. If you average out eight slices per pie, that’s about 400 million slices, but there are only 328 million Americans. Some people are eating more than one slice!

#3: The Largest Pumpkin Pie Ever Made

Do you love pumpkin pie? Could you eat 2,000 pounds of it? The Guinness World Records documented the largest pumpkin pie ever made at 2,020 pounds. It was a little over 12 feet in diameter, used 900 pounds of pumpkin, 62 gallons of evaporated milk, 155 dozen eggs, 300 pounds of sugar, 3.5 pounds of salt, 7 pounds of cinnamon, and 2 pounds of pumpkin pie spice. Need a smaller pie? Check out our recipe by clicking here. 

#4: The Healthiest Dish On The Table

It’s all about the cranberry sauce, people, but not that processed jelly ridiculousness from the can. Using fresh cranberries is extremely beneficial for your health. Studies found that the proanthocyanidins in cranberries actually prevent bacteria from clinging to your teeth. A 2016 review also found that the compounds in cranberries work to inhibit cancer cell growth in test-tube studies. Click here for a homemade cranberry sauce. 

#5: You Cannot Burn Off The Calories

We don’t want to depress you or anything, but there’s no way to burn off all the calories you consume on Thanksgiving. The average person consumes between 2,500 to 3,000 calories at the Thanksgiving table, and that doesn’t account for whatever you eat prior to the big meal. If a 150-pound person consumed 2,800 calories, that person would have to run 29 miles to burn all those calories. So run a marathon, basically, and you can burn off what you eat. 

#6: Thanksgiving Inspired The TV Dinner

In 1953, Swanson had 260 tons of extra turkey after Thanksgiving. What could be done with all that turkey? Well, package it in aluminum trays with Thanksgiving sides and make TV dinners, of course! And the birth of the Thanksgiving TV dinner was one salesman’s idea!

#7: The Story Of The “Turkey” Name

Long ago in the days of colonization, Europeans imported guinea fowls because they enjoyed the taste. Because the birds came from Turkish merchants, the English decided to name them turkeys. And that is the story of how turkeys got their name. Thank you and goodnight. 

#8: Don’t Blame Turkey For Your Drowsiness

Sure, turkeys contain tryptophan, but that’s not the reason you want to sleep for an entire day after you finish eating. Chickens actually contain more tryptophan than turkeys do. The reason that you want to fall into a deep slumber is because you just stuffed your face with copious amounts of food. Your body is working overtime to digest everything, and that drains your energy levels. 

#9: The Last Slice Of Pie Is Controversial

Who gets the last slice of pie on Thanksgiving? Men seem to be the primary culprits, but seldom do they own up to it. According to a statistic, six million American men between the ages of 25 and 54 confessed to eating the last slice of pie, but denied it when asked by family members. Additionally, one in five Americans admitted to eating an entire by by themselves. If you eat an entire eight-inch pumpkin pie by yourself, that’s 2,000 calories.

#10: The Most Fattening Item On The Menu

This may come as a surprise, but the most fattening item on the menu is typically the pecan pie. On average, one slice clocks about 500 calories, with an entire eight-inch pecan pie amounting to 4,000 calories. The reason for the high calorie count is because pecan pie contains copious amounts of sugar or corn syrup, or both. 

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The holiday meal is over. You feel lethargic and are wondering how you put so much food in your body. If this describes you, this detox drink is going to bring you back to life. The nutrients in this juice work to promote healthy digestion, bowel movements, and liver detoxification, which some of you may need more than others.

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Starting your day with a smoothie bowl is a great idea for the day after Thanksgiving. Eating leftover dessert only packs on more carbs and added sugars, which are not conducive to your health. Get back on track with this smoothie bowl!

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Thanksgiving weekend can be viewed through a couple different lenses. Some people see the weekend as a chance to indulge as much as possible and deal with the repercussions later, while others only gorge their faces on Thanksgiving. If this holiday meal had a feeling, it would be comparable to uncomfortable bloating. Since Thanksgiving is all about eating, shouldn’t the following day be dedicated to warding off feelings of indulgence?

There’s no use crying about all the carbs, fats, and calories you are going to eat during the Thanksgiving meal. It will most likely happen and that’s the end of the story. The day after is about getting back on the horse and helping your body recover with nutrient-dense meals that are easily digestible. Don’t sit on the couch binging a Netflix show while eating three more slices of pie. That time is over and it is time to supply the body with smoothie bowls, overnight oats, chia pudding, a fruit salad, or detox smoothies & juices.

Give Your Leftovers Away

One of the best ways to avoid overeating through the rest of the holiday weekend is by giving your leftovers to the many people who attend the meal. The less Thanksgiving food you have in your fridge, the better off you are health wise. If you are making the meal for you and your family, there is heartfelt option to portion out what you and your family want to eat, and make plates of food to hand out to the homeless in your town or city.

Bouncing Back

When you bounce back into healthy foods the day after the big meal, you have a better chance at restarting your metabolism. In doing so, you kick start peristalsis and boost energy levels. These healthy meals may even inspire you to do an at-home workout routine while watching TV. Whip up the following recipes the day after Thanksgiving, or throughout the weekend, to get your health back on track.

Apple Cider Vinegar Morning Detox Drink

This drink can help you naturally detox your body, lower blood sugar levels, and help you burn fat in the process. It is so easy to make!

Click here to make the recipe.

Berry Beet Detox Smoothie

Certain foods help to naturally flush toxins from your body. Start drinking this smoothie and you’ll be amazed at how you feel.

Click here to make the recipe.

Flaxseed Pudding For Breakfast

Make your breakfast ahead of time so that you can save time in the morning. It’s filled with omega-3s, fiber, protein, and magnesium.

Click here to make the recipe.

Orange Creamsicle Chia Seed Pudding

We’re taking an old-timey dessert and transforming it into a nutrient-dense breakfast. It’s a fun, unique take on a childhood classic!

Click here to make the recipe.

Blueberry Banana Smoothie Bowl

Eating this smoothie bowl for breakfast supplies you with omega-3s, fiber, and sustained energy throughout your morning.

Click here to make the recipe.

Slim Down With This Green Smoothie

Blend your way into green smoothie deliciousness by making this slimming smoothie. Once you’ve slurped it all up, you’ll want another glass!

Click here to make the recipe.

Banana Breakfast Sushi

Surprisingly quick and easy to prepare, this banana sushi is the perfect breakfast to fill you up and keep you energized.

Click here to make the recipe.

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People eat on Thanksgiving; it’s just what they do. Some people only eat until they are slightly full, while others eat until they can’t move. Overeating on Thanksgiving can be attributed to two causes: 1) People use the holidays as an excuse to eat more than they ever do the rest of the year 2) People stress eat because dealing with family and making sure everything goes according to plan can be a lot to handle.

What a lot of people don’t realize is that Thanksgiving is just the tip of the iceberg. The Thanksgiving meal propels you into poor eating habits up until the New year. Then a lot of people rely on New Year’s resolutions to lose the weight that they put on during the holidays. The reality is that most people don’t fulfill their New Year’s resolutions and the weight stays with them. The cycle repeats the next year. This year, however, let’s try to take a few actions during Thanksgiving to help you avoid holiday weight gain.

Walk Around And Talk To People

Thanksgiving is a celebration of being together with people you care about. You may only see some of these people once or twice a year, so make the most of it. Instead of stuffing your face every waking second of dinner, walk around and catch up with family. Keeping yourself occupied will distract you from eating too much.

Plan A Post-Meal Walk

If you have a dog, it makes it much easier to go for a short walk after Thanksgiving. After you finish eating, make an announcement about your walk. Some of your friends or family will be inclined to join you. A quick 20-minute walk will help to improve the digestive process and speed up your metabolism. Additionally, it’ll jumpstart your effort to burning off some of the calories you consumed.

Help With The Clean Up

If you sit around while others are cleaning up, you will most likely go for another round of food or help yourself to more dessert options. You may even just walk around and pick at random dishes, which is not conducive to your health. Helping with the cleanup process is not only a courteous thing to do, it is also a great way to stop eating and burn calories. Scrubbing dishes is going to be the new workout, just watch.

Stop Eating When You Are Full

This is an obvious tip, but it is necessary nonetheless. The meal is not over when you hate yourself; rather, the meal is over when you feel full. Some people ignore this feeling, pushing past the point of no return, ending up immobile on the couch in a food coma. Think of Thanksgiving as any other day. The more you eat, the more you set yourself back from your health goals. Don’t overdo it!

Plan A Workout Date The Next Morning

We know that most people love to go shopping the day after Thanksgiving, but you should schedule a fitness date. Not only will working out help you feel less bloated, but it will also help to boost your energy levels. Making plans with a family member or friend is a great way to keep you committed to the plan. You don’t have to go to a gym because a walking date, at-home workout, or bike ride can be just beneficial for your health. Consider trying a new class with family members!

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