Kelsey is a Registered Dietitian Nutritionist who has worked with 500+ clients to help them achieve their health and nutrition goals.
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.
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.
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.
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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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:
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.
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
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.
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:
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:
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!
If you tend to get more stressed or anxious during this time of year, try these tips at the first sign of stress:
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.
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.
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:
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:
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?
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:
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.
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.
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.
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.
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.
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).
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:
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:
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.
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.
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.
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