After Holiday Detox: 15 Things To Do After Overindulging

While you’re on holiday, it may seem like a good idea to go with the flow and enjoy all that food, drink, and merriment. However, by indulging with such abandon, you may have caused a little damage to your waistline, and now you feel like it’s time for a bit of “detoxing”.

Before we get into what you can do, let’s clarify that you can’t detox without recognizing that your body has several organs that work in sync to do it for you. That being said, there are several things you can do to help your detox system work efficiently and get rid of toxins. 

Here are 15 post-holiday activities that will kick-start your detox efforts.

1. Don’t Punish Yourself for Your Holiday Binge

After indulging heavily in food or drink, you may think it’s a good idea to skip meals in the following days, spend hours on the treadmill, or do some other extreme activity to undo the damage. However, cutting down on food when your body needs it isn’t a good idea. 

In such a situation, your body goes into starvation mode and stores even more calories than usual, which makes you gain weight in the long run (1). Don’t starve yourself after holiday binges. 

Don’t go on an exercise frenzy either. Your body needs rest to recover and rebuild itself. Overdoing it with exercise may result in injury. 

Instead, focus on making small, sustainable lifestyle changes that will improve your overall well-being. 

2. Rehydrate

With so many activities going on around you during the holidays, you probably lost a lot of fluids without realizing it. 

When you’re dehydrated, your body feels tired, and it doesn’t digest food as well either (14). 

Make sure you rehydrate with lots of fluids, particularly water, to help your body recover from whatever damage that that time off did to it.

What if you don’t like the taste of plain water? Don’t opt for fruit juices. They are high in sugar and if you drink a lot of them, they can cause you to gain weight. Drinking too much fruit juice may also leave your body lacking in essential micronutrients that it needs from other sources. 

Instead, flavor your water with lemon slices and other fruit pieces to make it more appealing.

3. Do a Pantry Sweep

Check for high-calorie foods, condiments, and other highly-processed ingredients that you don’t need in your pantry. 

Having these items in your pantry may tempt you when you’re hungry and feel like snacking on something. 

Instead, replace these foods with healthier items that don’t have too many calories or are low in sugar. Processed products often contain a lot of additives and preservatives, which aren’t good for your waistline or health in general (15). 

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4. Stock up on Whole, Unprocessed Foods

Once you’ve done your pantry sweep, get rid of your unhealthy products and replace them with healthier items. 

Fill your fridge and freezer with whole foods that are low in processed ingredients. They generally contain more nutrients than their processed counterparts, which is good for your health. 

In this way, when you’re hungry, you won’t be tempted to snack on unhealthy foods. 

Ideal foods to stock up on include:

• Vegetables
• Fruits
• Nuts
• Lean meats
• Whole grains

5. Consider Intermittent Fasting

Intermittent fasting is a time-restricted eating pattern where you fast for a certain period of time and then have a window of eating time. During the first few weeks of intermittent fasting, your body starts to produce new enzymes as it adapts to fat as fuel instead of sugar from foods. 

Intermittent fasting is also believed to help increase fat burn, lower insulin levels, and reduce the risk of chronic diseases (7). 

After eating three large meals a day and some snacks during the holidays, an intermittent fasting routine can give your body a much-needed break from digestion. It can also help you work off a few pounds that you may have gained during this period. 

To stick to this way of eating, you should start slow with a 12-hour fast, then work your way up to 16 hours. A 12-hour fast may mean eating only between 8 am and 8 pm, while a 16-hour fast may restrict you to eating between 10 am and 8 pm. 

We’ve discussed healthy recipes in our vegan holiday recipes blog.

6. Get Proactive About Dental Health 

Your mouth is the first organ in your digestive system and has an impact on your gut health.

During the holiday season, many of us consume more sugar and alcohol than usual. This puts us at risk of tooth decay or other dental health problems (11). 

To protect your teeth, brush twice daily with quality toothpaste, floss once a day after brushing, and visit the dentist at least once every six months. 

If you have high exposure to sugar in your job or lifestyle, you may want to visit the dentist even more frequently.

Read more: Armpit Detox: Why People Do it, Whether it Works & How to Do It

7. Work up a Sweat

Sweat is one of the best ways to detox your body. It helps you lose water weight, monitor for disease, and makes sure your heart is healthy, in addition to helping release toxins from your body (8). 

When you sweat, toxins are released through your pores as perspiration. 

One of the best ways to move your body and work up a sweat is through strength training. This involves lifting weights, which helps burn calories and tone muscles (9). 

You can also hit the gym to enjoy a good cardio workout that gets your heart pumping and increases blood flow throughout your body (2).

Yoga and pilates are other types of workouts you can try that come with a host of benefits. They improve your flexibility and balance and build core strength.

8. Be Mindful About Your Sleep

It’s no secret that sleep is important for your health and well-being. 

If you don’t get enough sleep or quality sleep, this affects your stress levels and hormones, which affects the way you eat and exercise (6) (10). 

Getting enough sleep every night has a host of benefits for your physical and mental health. It can help control your weight as it regulates appetite-related hormones to keep cravings under control. It also supports your immune system (12).

Ideally, we should all get seven to nine hours of sleep every night. If you’re not getting enough sleep and want to change this, you can follow a routine like this:

• Head to bed at the same time every night and wake up at the same time too.
• Turn off your phone and other gadgets as they emit blue light that messes with your circadian rhythm. 
• Aim for a dark, quiet, and relaxing bedroom with a cool temperature. Make it comfortable so you can sleep soundly throughout the night. 
• Use white noise to block out distracting sounds and boost the quality of your sleep.
• Do something relaxing such as reading before you go to bed at night. 
• Block out the light with blackout curtains or an eye mask for better sleep. Avoid using bright alarm clocks as they can make it more difficult for you to fall asleep. 
• Eat foods that promote sleep. These include bananas, cherries, kiwis, and oats.

9. Move Your Body Throughout the Day

One of the simplest things you can do to improve your health is to get more active, even in small ways. 

Exercise doesn’t only help your body look fit and toned, it also boosts your mood and helps with stress. It also keeps you healthy in many other ways such as reducing the risk of heart disease, preventing dementia, and lowering the risk of cancer (4).

When you’re on a break from work or school, try these quick workouts to burn more calories:

• Climb the stairs instead of taking an elevator. 
• Walk your dog around the block.
• Do some gardening or housework such as mopping or dusting.

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

10. Take Care of Your Mind

If you tend to get more stressed or anxious during this time of year, try these tips at the first sign of stress: 

• Take deep breaths in and out slowly. Let your shoulders drop as you breathe in and puff them up when you exhale. Such breathing techniques have been shown to lower stress levels and improve mood (5).
• Use a relaxation technique such as yoga, meditation, or guided imagery. These help you calm down and reflect on what’s stressing you out so you can move past it.
• Take a warm bath or shower to relax your muscles.
• Read a book or do something that helps you unwind before bedtime. 

If you notice something triggering anxiety, drop anchor by counting backward from five to one as slowly as possible. Think of something reassuring or comforting. Remember that you’re safe, calm, and relaxed.

12. Hit the Sauna

We mentioned earlier that sweating is good for your health. One way to do this is by hitting the sauna if you have one in your home or gym. 

Saunas improve blood circulation, which can help regulate sleep, reduce stress, ease muscle tension, and reduce pain (3). It may also relieve pain from conditions such as arthritis.

The heat in a sauna increases heart rate and blood pressure. However, these effects are short-term and the overall risk of a sauna is quite low. It may even be good for you if you have heart problems or high blood pressure as it can lower your blood pressure and improve your circulation.

As a sauna is relaxing, this is also a great time to do some meditation. 

Don’t go to the sauna if you’re pregnant, have epilepsy, a heart disease, uncontrolled high blood pressure, or are taking certain medications.

13. Give Your Skin Some TLC

If you’re like most people, then your skin gets dry and flaky during the winter months due to harsh winds and cold temperatures. 

The best way to help your skin get back to its normal state is by moisturizing daily and getting enough vitamin D in your diet. 

Vitamin D is created when your skin is exposed to the sun, so it’s important that you get out there at least once or twice a week, even if it’s just for 10 minutes (13). 

You can also eat foods that are high in vitamin D (such as oily fish and fortified dairy products) when there’s not much sunshine outside, or take a supplement if recommended by your doctor. 

In addition, you should have a skincare routine that you follow every day: 

• Wash your face morning and night with a mild cleanser. 
• Every other day, exfoliate your skin with an exfoliating serum (AHA or BHA) to get rid of dead skin cells that have built up on the surface of the skin. 
• Apply moisturizer, especially when your skin feels tight after washing.
• Occasionally mask your face with a mud or clay pack.
• Apply sunscreen to your face, arms, and neck every morning.

14. Be Smart When You Eat out

Healthy eating is the foundation of good health, so eat healthy meals throughout the break if you can’t avoid eating out frequently. 

Here are some tips on making healthier choices when eating out:

• Choose dishes that are steamed, broiled, baked, or grilled rather than those that are fried.
• Watch out for sauces and dressings as they can be high in calories and fat. 
• Avoid buffets as it can be difficult to keep track of how much food you’re eating and it’s easy to overeat.
• Ask your server not to bring bread or chips or put them on your table so you can focus on your balanced plate.
• Add vegetables or salad to your meal.
• Limit alcohol intake as it can lower your inhibition and may lead you to eat more than you should. It can also increase cravings for sweets.

15. Do Some DIY Projects Around Your Home

Taking care of your home means taking care of yourself because you’re not only keeping it clean and organized, you’re also keeping your mind healthy. 

Doing activities such as organizing, decorating, or renovating your home can help boost your mood and creativity. 

It’s also a great way to bond with family members or friends if you do it together.

If you don’t have the time or energy to do crafts or projects, then simply cleaning up your house will do just fine because seeing a clean space makes you feel more relaxed and organized.

Read more: Why Do You Need Dopamine Detox?

FAQs

• Why did I gain 5 pounds on vacation?

One of the main reasons people gain weight on vacation is because they tend to let go of their usual healthy habits and indulge in all sorts of food and drinks. After all, vacations are meant for relaxation and having fun, right? While there’s nothing wrong with indulging every once in a while, completely throwing caution to the wind can lead to weight gain.

Here are other reasons why you may have gained weight during your vacation:

Lack of Routine

A factor that contributes to weight gain on vacation is the lack of routine. When you’re at home and following a set schedule, it’s easier to stick to healthy habits such as exercising, drinking enough water, and eating balanced meals. But on vacation, your routine goes out the window, which can make it harder to make healthy choices.

Try our Maintain Don’t Gain Holiday Challenge for a holiday-friendly workout.

Mindless Eating and Drinking

On vacation, it’s easy to get caught up in the moment and indulge in all sorts of food and drinks without even realizing how much you’re consuming. From trying new and exotic dishes to sipping on fruity cocktails, it’s easy to lose track of portion sizes and calories. Also, when you’re in a relaxed state of mind, you tend to eat and drink more without feeling as guilty.

Poor Hydration

Staying hydrated is important for maintaining a healthy weight (16), but on vacation, you may not be as conscious about drinking enough water. This can lead to bloating and water retention, which makes it appear as though you’ve gained weight when in reality, it’s just temporary water weight.

Eating Too Much Salt and Sugar

Vacations often involve eating out at restaurants, which can mean consuming more sodium and added sugar than you’re used to. This extra salt and sugar can cause bloating and water retention (17), making you feel as if you’ve gained weight.

Lack of Physical Activity

When you’re on vacation, it’s common to spend a lot of time lounging by the pool or beach, rather than being active. This decrease in physical activity can contribute to weight gain, particularly if you’re also consuming more calories than usual.

Not Getting Enough Sleep

Vacations are also a time to explore and party, but sometimes this can mean sacrificing sleep. When you don’t get enough rest, it can lead to increased cravings for unhealthy foods and decreased motivation to exercise. Lack of sleep can also affect your metabolism, which makes it easier to gain weight (18).

• How long does it take to debloat after vacation?

The time it takes to debloat after a vacation can vary, but typically ranges from a few days to over a week. However, individual factors such as diet, hydration, and activity level can influence this timeframe. Here are some time-related responses to consider:

• Immediate: Hydrating with water and incorporating deep breathing exercises can provide immediate relief from bloating.
• Within 1-2 Days: Following a balanced diet with potassium-rich foods and reducing sodium intake can help expedite the debloating process within the first couple of days.
• Around 3-5 Days: By maintaining a healthy diet, staying hydrated, and engaging in light exercises, most people may notice significant debloating within this timeframe.
• Up to a Week: For some individuals, especially those with slower metabolisms or more significant water retention, it may take up to a week to fully debloat post-vacation.

• What should I drink to lose belly fat in 2 weeks?

There’s no magic drink that will instantly melt away belly fat in two weeks. However, staying hydrated with water and incorporating drinks that contain nutrients that are known to support weight loss can help you reach your goals. Here are some examples:

• Green Tea: Known for its metabolism-boosting properties, green tea can help with weight loss when consumed regularly (19).
• Lemon Water: Drinking warm lemon water on an empty stomach has been shown to improve digestion and boost metabolism (20).
• Apple Cider Vinegar: Adding a tablespoon of apple cider vinegar to a glass of water can also potentially help with weight loss, as it may help control blood sugar levels and suppress appetite (21).
• Ginger Tea: Ginger has anti-inflammatory properties and may help boost metabolism, which makes it a great option for weight loss (22).
• Plain Water: Don’t underestimate the power of plain water. Staying hydrated helps maintain proper bodily functions, including metabolism and digestion (16). You should aim to drink at least eight glasses of water per day.

Remember, the key to losing belly fat is making sustainable lifestyle changes such as eating a balanced diet, staying active, and managing stress levels. While incorporating these drinks can be beneficial, they won’t work miracles without other healthy habits in place.

• What is the syndrome after a holiday?

Post-holiday syndrome, also known as post-vacation blues, is a common phenomenon that is experienced by many people after they return from a holiday or vacation. It typically involves feelings of sadness, low energy, stress, and a lack of motivation as individuals transition back to their regular routine after a period of relaxation and enjoyment. 

Factors that contribute to this syndrome can include readjusting to work responsibilities, the end of leisure time, and a longing for the relaxed atmosphere of the holiday.

To combat post-holiday syndrome, it’s important to practice self-care, maintain a healthy work-life balance, gradually ease back into daily tasks, and plan enjoyable activities to look forward to. In addition, staying connected with loved ones, practicing mindfulness, and setting realistic goals can help alleviate the symptoms that are associated with post-holiday blues.

The Bottom Line 

It’s easy to get carried away and overindulge during the holiday season, but it’s just as easy to get back on track after a few weeks of recovery. 

Be careful not to punish yourself by going to the other extreme because that won’t help you maintain your weight or improve your health.

It’s okay to indulge once in a while, but make sure it’s offset with a generally healthy lifestyle by exercising and maintaining good eating habits most of the time.