The holidays, which can be a time for eating a whole lot of unhealthy treats, have come and gone. Here's what dietitians advise for those who stuffed themselves a couple of months ago and are still dealing with the extra pounds:
Don't beat yourself up. Punishing yourself for eating too much only sets you up to fail again. Forgive yourself and move on.
Focus on other memories. Think about great holiday experiences you had, not food you ate.
Don't restrict. Starving yourself will make you tired and irritable, as well as make you far more likely to binge again. Get back on your usual meal and snack schedule - just fill your plate with light, healthy foods.
Follow hunger cues. It's not unusual to wake up hungry after a day of pigging out. Instead of trying to ignore the feeling, have a nutritious breakfast.
Emphasize fruits and vegetables. They're light, low in calories and packed with fiber to help clean out your digestive system.
Drink lots of water. Again, water will help fill you up and speed digestion.
Get some exercise. Go to the gym, take a walk or tackle a physical project - cleaning up the yard, packing up holiday decorations or giving the house a good scrub, for example.
Get rid of temptation. Take leftover treats into work or see if there's anything you can donate to a food bank or church pantry.
Plan healthy menus. Regain control of your eating and arm yourself with a list of nutritious foods for your next trip to the grocery store.
Delay cheating. If you allow yourself a designated "cheat day" as part of your regular eating plan, think about skipping it for the upcoming week.Copyright © 2015, The Baltimore Sun