Between dinner parties, cake exchanges and festive cocktail parties, most people report eating and drinking more than usual During holidaysOn average, he gains 1 to 2 pounds of body weight.
Now that a new year has arrived – bringing with it a return to usual routines and the typical flurry of resolutions – many may be eager to Look and feel healthier.
“If you're feeling bloated and lethargic after the vacation, it's likely water retention from eating foods high in sodium and sugar, along with alcohol and general lack of activity,” Erin Palinsky-Wade, a registered dietitian in New Jersey, told Fox. “. Digital news.
“I'm a psychologist – here's how to get rid of your bad habits once and for all”
While it may be tempting to jump on a “detox” plan, the dietitian noted that the body naturally detoxifies through organs like the liver and kidneys.
Most people report that they eat and drink more than usual during the holidays, and on average gain one to two pounds of body weight. (Istock)
“You don't need to follow a detox plan or take a special detox supplement — however, you can adopt healthy post-holiday habits to support your body's detoxification abilities while helping to eliminate the water retention that makes you feel Bloated and exhausted“, she said.
Tanya Freirich, a registered dietitian in Charlotte, North Carolina, who works as a lupus nutritionist, agrees that the body does a good job of detoxifying what it doesn't need without any additional products — but she admits that holiday overindulgence can have a negative impact. . .
“Yo-yo” weight loss occurs due to this sudden reason
“A lot of people feel bloated from eating excess food, more salt, sugar and alcohol,” she told Fox News Digital. “If you feel like you need to detox, I recommend Simplified diet Instead of following a detox diet.” (More on that below.)
6 reset tips
Experts shared with Fox News Digital some simple steps to get back to being healthy after a season of overeating.
1. Stay hydrated
New York-based registered dietitian and food blogger Lauren Harris Pincus recommends drinking at least 64 to 96 ounces of water daily.
“This will help keep things going, support your detoxification processes, Nourish your skinIt helps in overcoming fatigue and combating the dehydration that we suffer from due to the forced indoor heat in the winter,” she told Fox News Digital.
“You can adopt healthy habits after the holidays to support your body's detoxification abilities.”
All unsweetened beverages count toward hydration, such as water, coffee, tea, and sparkling water, as well as milk and yogurt, according to Harris Pincus.
“Most fruits and vegetables are also hydrating,” she added.
2. Follow a “simplified diet”
Frerichs recommends continuing to eat consistently throughout the day, focusing primarily on: Unprocessed foodsHome-cooked meals, and “particularly nutritious” foods such as vegetables, soup, whole grains, beans, nuts, seeds and fruits.
Experts recommend focusing on unprocessed foods, home-cooked meals, and “particularly nutritious” foods such as vegetables, soup, whole grains, beans, nuts, seeds, and fruits. (Istock)
She also recommends slowly increasing fiber to 25 to 35 grams per day. Examples of high-fiber foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas.
Harris-Pincus also recommends balancing meals with protein, high-fiber carbohydrates, and heart-healthy fats.
3. Promoting physical activity
The Physical Activity Guidelines for Americans recommend that adults get 150 minutes of moderate-intensity exercise Physical activity per week.
“Even if you can't do structured exercise, simply adding more steps to your day or incorporating stretching into your routine will help fight bloating and boost energy,” Palinsky-Wade says.
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Harris Pincus agreed that it doesn't have to be extreme – “even walking around the house brings mental and physical health.” Health benefits“.
4. Prioritize sleep
Most experts recommend that healthy adults get at least seven hours of sleep each night.
“Lack of good sleep “Not only does it deplete your energy, but it can also affect hunger and satiety, leading to poor food choices that leave you feeling bloated and sluggish,” Palinsky-Wade said.
Most experts recommend that healthy adults get at least seven hours of sleep each night. (Istock)
She recommends going to bed at the same time every night, eliminating distractions like TVs and cell phones, and aiming for a quiet, dark sleep environment.
5. Eat plenty of foods that contain probiotics
Probiotics are microorganisms that help balance “good” and “bad” bacteria in the gut microbiome, promoting healthy digestion, according to experts.
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“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Freirich said.
6. Stop or reduce drinking alcohol
Recent research has confirmed the negative health effects of alcohol, including a higher risk of several types of cancer.
“Reducing or skipping your alcohol intake can do wonders for your overall health, energy and well-being in the new year,” Frerichs said.
Dangerous behaviors that should be avoided
Palinsky-Wade cautions against products that claim to offer a “quick fix,” such as losing a rapid amount of weight in a short period of time, or promoting detox claims that are not backed by scientific evidence.
“Reducing or skipping your alcohol intake can do wonders for your overall health, energy and well-being.”
“Some of these products may contain ingredients or laxatives that may be harmful, or may interact with others Nutritional supplements and medications“, she warned.
The dietitian added that it's always best to discuss supplements with your doctor or dietitian to ensure they are from a reputable brand and are safe for your individual health needs.
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“In order to feel your best and maintain that feeling, you have to incorporate realism Lifestyle habits “You can stick with it day after day,” Palinsky-Wade said. “Consistency is key when it comes to achieving real healthy change.”
Probiotics are microorganisms that help balance “good” and “bad” bacteria in the gut microbiome, promoting healthy digestion, according to experts. (Istock)
Frerichs agreed, cautioning against any extreme fasting or cleansing or detox products.
“Many of these causes cause severe bowel movements, which may lead to a significant loss of electrolytes and fluids, which can be extremely dangerous to the body,” she warned. “Fasting and purging can also cause dangerous changes in blood sugar.”
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Instead, focusing on the six steps above will help Digestive system Move regularly, while minimizing water retention and bloating, Freireich said.
