Did you hop on the scale this morning to find that you’ve gained 5 pounds over the weekend? Well, you’re not alone! It’s harder for most people to stay disciplined with their diet through the weekend. The good news is you can deblaot, even if you over-indulged a bit, you probably didn’t really gain 5 pounds of fat in two days; that would require consuming 15,000 extra calories. While it would be possible to do in a single day, it would take some serious commitment and a lot of eating and drinking. Most likely, that 5 pounds you gained is water weight (bloat). Several things cause your body to retain extra water. Eating salty foods is one thing and drinking alcohol is another. Eating more starchy carbs than you regularly do will also cause water retention.
Here’s what you can do to debloat and lose that water weight as soon as possible: 1. Guzzle water like it’s your job! It may seem counter-intuitive, but drinking tons of water (and herbal teas) will help flush the excess sodium from your system. Also, water retention is usually a rebound after you become dehydrated (from drinking alcohol for instance), so you have to drink water to balance your hydration level back out.
2. Eat lots of green, leafy vegetables like salad greens, broccoli, asparagus (natural diuretic), kale, and spinach. Steam the veggies, and don’t coat them in a salty sauce or drown your salad in dressing.
- Eat potassium-rich foods like bananas, dry-roasted or raw (not salted) almonds, raisins, spinach, and tomatoes. Potassium-rich foods help your body get rid of the excess sodium and water it’s retaining.4. Eat fibrous fruits like apples, oranges, pears, and grapefruits. Fiber aids in digestion and “keeps things moving.”
5. Move your body! Exercise and sweat a little. It can be a simple brisk walk in your neighborhood or a strength-training session at the gym. As you lose sodium and water through sweat, make sure to rehydrate by drinking plenty of water.
6. Resume clean, balanced eating of proper portions and your usual healthy lifestyle.
There is absolutely nothing wrong with a little indulgence occasionally. In fact, you should schedule one each week and enjoy yourself while trying new and different foods. Too much restriction will almost always lead you to a vengeful binge at some point. So, continue to focus on your health and make smart choices. When you do choose to indulge, enjoy it thoroughly and follow the steps listed above!