How to Get Back on Track After Thanksgiving

How to Get Back on Track After Thanksgiving Image via https://images.britcdn.com After a weekend full of binge eating the time has come to toss away those leftovers and to swap Aunt Greta’s pecan pie for salads and oatmeal. While the motivation for this trade up may seem unattainable at this point, once you push yourself to get started again the momentum will continue and you’ll be back to your summer bod in no time … until those gingerbread cookies start to pop out of the oven come mid-December. The best way to detoxify after a hearty Thanksgiving weekend and to prepare for an indulgent holiday break is to make small changes that will garner big results once consistently applied. While falling off the healthy bandwagon for a couple of days and sometimes even a long weekend may feel as though you have to start over once again, you shouldn’t give up on your goals entirely. As long as you incorporate these steps into the majority of your daily routine, a few celebratory hiccups won’t hinder your long-term fitness plans. Utilize these 10 easy steps as guidelines for maintaining a healthy lifestyle while partaking in the splendor of the most wonderful time of the year! Stay hydrated: Many tend to mistake thirst for hunger, so the next time that you feel the urge to nosh, try reaching for some ice-cold water first. Also drink water before a meal and continue drinking as you eat to add volume to your meal, causing you to feel fuller and eat less. Remain active: While peeling off your sweat pants and getting off of the couch may seem nearly impossible after Thanksgiving, try going for a brisk walk (at least half an hour) to promote a healthy flow of blood and oxygen circulation. Image via http://hihealth.com Once you’ve overcome the turkey day hangover, get back into a consistent fitness routine consisting of 2-3 days of cardio (such as running, walking, or even dancing) alternated with 2-3 days of strength training for a minimum of 45 minutes. Eat smaller portions, more often: People who have kept their weight off tend to eat an average of five times a day. Light, frequent meals curb your appetite, boost your energy, improve your mood and even speed your metabolism, since the process of digestion itself burns calories. Start with 10 percent: Start by focusing on achieving just 10 percent of your long-range weight-loss goal. Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to be shed. Try the negative one-third rule: When you dine out, reduce temptation to clean your plate by setting aside one-third of your meal. Ask your server for a box and take the remainders home for lunch the next day. Try serving yourself one-third less at home too and you could subtract more than 500 calories a day. Reduce alcohol intake: Alcohol is a potent source of calories. A 12-ounce beer has 150 calories while a 3.5-ounce glass of wine can contain 85. Stay away from mixed drinks, especially those with creamy bases such as mudslides. The bottom line: If you’re trying to lose weight, stick with water. Steer clear of sodas: Soft drinks are a major source of empty calories in the American diet although fluids don’t satisfy your appetite as well as solids. A study at Purdue University found that when people were fed 450 calories daily as jelly beans or as soda, the soda drinkers gained a significant amount of weight, but the jellybean eaters compensated for the extra calories by cutting back on other food. So if you crave something sweet, you’re better off chewing it than gulping it. If you’re truly thirsty, reach for water or unsweetened iced tea instead of soda. Increase your protein: Protein prolongs the feeling of fullness better than carbohydrates or fats do. Protein also requires a few more calories to digest. Be sure to stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or sliced turkey breast. Prepare for parties: When attending a party, offer to bring a plate. Arriving armed with chopped fresh veggies and a low-fat dip â€" or any other low-calorie snack â€" ensures that you’ll have something to snack on without feeling guilty. Incorporate cheat meals:  If you allow yourself to eat whatever you want for two meals out of every 21, you won’t inflict enough damage to hinder your goals and you will also feel less restricted and less inclined to give up.