How To Bounce Back From A Weekend Of Splurging

Celebratory weekends often include indulgent meals and treats, leaving many feeling sluggish or uneasy afterward. It’s essential to approach post-splurge recovery with kindness and without self-criticism.

Here are some strategies to help you feel revitalized and healthy after an indulgent weekend. 

Mental health and physical well-being are closely linked and can impact each other. Physical activity can boost your metabolism and enhance digestion.

Opt for movement you enjoy, such as walking or yoga. These gentle exercises can alleviate any discomfort from overindulgence and reduces bloating. The goal is to move in a way that feels good, not to punish yourself for enjoying food.

Prioritize drinking plenty of water to aid digestion and reduce bloating. Starting your day with a glass of water and continuing to sip throughout the day can help restore hydration levels.

Adults should drink around 67 ounces of water per day to stay adequately hydrated. Incorporating hydrating foods like watermelon, cucumbers and oranges into your meals can support rehydration. 

Returning to regular eating patterns is crucial. Avoid skipping meals, particularly breakfast, as this can increase your hunger later in the day, resulting in overeating. Instead, eat at consistent intervals, paying attention to your body’s hunger and fullness cues. 

According to Kristen Bunich, a registered dietitian, mindful eating has many perks.

“Slowing down the pace of eating will ease digestion and bloating. The slower pace also helps in reconnecting with fullness cues. But the greatest benefit may be a newfound satisfaction for food and increased enjoyment of your meals,” Kristen told CNET.

It’s natural to indulge occasionally. Instead of dwelling on guilt, reflect on the experience without judgment. Instead of viewing certain food choices as “good” or “bad,” focus on how different foods make you feel. Did certain meals leave you feeling energized, while others made you sluggish? 

According to Emily Blake, a dietitian at Harvard-affiliated Brigham and Women’s Hospital, removing “good” and “bad” labels from food can help you be more in tune with your body and its signals.

“You’ll start trusting yourself much more with the ability to eat what feels good to you physically without any emotional distress or guilt,” Emily said. “Once you take the morality out of food, you start noticing that while you do crave less-nutritious foods at times, you also often crave fruits and vegetables.”

Consider what led to the indulgence and how it made you feel, using this insight to make mindful choices in the future, rather than punishing yourself for enjoying special moments. Remember, occasional indulgence is a part of life, and it’s essential to approach yourself with kindness and understanding.

Adequate sleep is vital for appetite regulation and overall well-being. A lack of sleep can disrupt hunger hormones, making it harder to tune into natural hunger and fullness cues. If you’re not well-rested, you’re more likely to make poor food choices and avoid movement.

Creating a calming nighttime routine, such as turning off screens an hour before bed and practicing relaxation techniques, can improve sleep quality and help your body reset after a busy weekend. Aim for a consistent sleep schedule to help your body recover and maintain balanced energy levels. 

One of the best ways to reset after a weekend of splurging is to return to your usual routine. Sticking to familiar habits can prevent prolonged cravings, energy dips and digestive discomfort. Instead of trying to “make up” for indulgence, focus on nourishing yourself and engaging in activities that make you feel balanced and refreshed. 

If indulgent weekends are becoming frequent and challenging to manage, consider seeking support. Speaking with a healthcare professional or a registered dietician can provide personalized guidance and strategies.