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Holidays are equivalent to delicious food, reckless eating and, of course, the inevitable weight gain . Even if you have been strictly following your diet, the holiday season will surely tear your diet plan. But the realization of having eaten “too much” occurs only after the holidays, when he is back at his desk. Sometimes, binge eating has nothing to do with the holiday season. Watching a delicious pizza ad or a night watching cooking shows on your TV is all you need for your diet to go to the background the rest of the week. Therefore, the binge week has made him feel bloated and made him gain a few pounds. If you wonder how to lose them without resorting to fad diets, read on.

1. Set A Goal:

Before planning a schedule to lose the extra calories you have earned, set a goal. Examine how many calories you have consumed and decide how many kilos you need to lose. Your goal does not need to limit yourself to losing extra weight. You can simply try to control your cravings and eat better next time. If you have a specific goal in mind, it is easier to work to achieve it.

2. Do Not Deprive Yourself of Your Favorite Food:

The reason why most of us deviate from our diet so often is that we don’t include a “cheat meal” in our healthy diet plan. To make sure you don’t get out of the way again, set up a “cheat meal” and plan what that meal will consist of. In this way, you will be in control of what you eat and you will not be tempted to eat more than you can burn.

3. Do Not Skip Meals:

If you have had a particularly “heavy” week, you probably feel the need to make up for it by skipping some meals the following days. However, as logical as this may seem, it is far from being a good idea. When you skip a meal, you don’t get the necessary protein and fiber, which are responsible not only for providing energy but also for satisfying your hunger. Therefore, skipping a meal only means that you will feel more hungry and more hungry during the next meal.

4. Eat the Right Food:

It is not only important to eat at the right time, but also to eat the right food. Be sure to include the following foods in your diet.

Whole Grains:

The number of calories you lose after eating a cup of whole grains is the same number you would lose after a quick 30-minute walk. Whole grains have a high fiber content, a carbohydrate that the body cannot digest. This increases the digestion time of whole grains.

“Slow digestion keeps you full for longer and prevents you from eating more”.

Lean Chicken:

For a fat-burning stuffing food, add lean chicken without skin to your list. Lean chicken is a source of healthy protein, which burns your body fat and converts it into energy. In addition, proteins can keep you full for a long time and prevent you from eating between meals.


Walnuts are rich in omega-9 or oleic acid. Omega-9 stimulates mitochondria, the “battery” energizing cells, which increase the rate at which the body burns fat. Along with nuts, you can also opt for peanut butter – it will not only burn fat but also convince you to follow your diet!


Include many vegetables, especially non-starchy ones, in your diet. They speed up your metabolism and help your body burn fat faster. So eat a lot of broccoli, spinach, pickles, peppers, corn, cucumbers, potatoes and lentils.

5. Drink Water:

When you feel bloated after a week of binge eating, hydration is essential. First, water helps you digest all the foods you have eaten and helps your easy excretion. In addition, water also removes undigested parts of food that cause bloating. Try to drink 7 to 8 glasses of water every day to improve digestion. If you don’t drink enough water, your body tries to retain as much water as possible, which causes dehydration and swelling.

6. Move:

The first thing you need to do after a day or a week of compulsive eating is to get rid of those extra calories. And how is it done? Exercising, of course! You do not need to go to the gym and work on the machine that is most scary or run a marathon to lose all the kilos. All you need is about 30-45 minutes of stretching, walking, and some aerobic activity like Zumba or swimming.

7. Be Patient:

You will not lose all that extra weight in a day or two. Therefore, it is important to be patient until you see the results. Don’t give up and go back to eating unhealthy foods just because you haven’t lost your kilos yet. And honestly, even if you’re not able to burn all the extra weight, it’s fine. A week of bingeing is not so unhealthy, as long as it can be restarted later. These are just a few steps to help you burn calories after eating too much. Following these steps will also help you maintain your diet and avoid another week of binge eating in the future.



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