Along with resolutions for the new year and the pile of dishes waiting in the sink, many people wake up the morning after the holiday feeling guilty about how much they ate over the course of multiple meals. The urge can quickly arise to skip breakfast, fast, eat nothing but salad, cut out carbohydrates or do a long workout to "burn off" what we ate.
This kind of thinking has become almost inseparable from the holiday season because we are accustomed to viewing a large meal as something we need to make up for and the day afterward as an opportunity to "fix" things. But this is precisely when it is worth asking whether there is really anything that needs fixing.
A holiday meal is not a mistake, and our bodies do not need to be punished to return to their routine. In most cases, the simplest and best thing to do is return to our regular eating habits — without fasting, "cleansing" or trying to burn off what we ate.
After the holidays, all kinds of "cleanse" programs begin appearing, promising that juices, teas and fasting days will "flush out toxins" and restore the body's balance. But our bodies do not need a special program after a holiday meal. The body's systems, including the liver and kidneys, are constantly working to process and eliminate substances it does not need.
There is no need to drink green juice instead of eating or to fast to "reset" the body. What's more, an extreme diet can turn food into yet another source of stress and guilt and push us into an "all-or-nothing" mindset: I ate too much Wednesday, so I am not allowed to eat Thursday.
One meal does not define our diet
Holidays take us out of our routine, and that is part of the experience. There are family meals, special dishes, desserts, snacks and sometimes meals at different times than usual. It is natural to eat differently on days like these. But our diet is not defined by a single meal — it is shaped over time.
If we ate more than usual at a holiday meal, there is no need to turn the following day into one of restrictions. Eating is not an account that needs to be settled: There is no need to "pay back" calories or achieve a perfect balance every day.
Trying to compensate by severely restricting food can even lead to a problematic cycle: We restrict ourselves, become very hungry, think more about food and then have a harder time listening to our feelings of hunger and fullness. It is therefore better simply to return to our regular eating routine.
Why do we feel bloated or heavy after the holiday?
The feeling of heaviness the morning after a large meal is real, but it does not necessarily mean we have harmed our bodies or gained a significant amount of body fat. A large meal simply leaves more food in the digestive system, while certain foods — particularly those high in salt or carbohydrates — can temporarily affect the body's fluid balance. Changes in sleep schedules, reduced physical activity or drinking differently than usual can also affect how we feel.
Give your body time to return to its usual rhythm
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The same applies to weight: If the number on the scale is higher the day after the holiday, do not rush to conclude that it represents a permanent increase in body fat. There is therefore no need to respond to bloating by fasting or following an extreme diet. Sometimes the body simply needs time to return to its usual rhythm.
So what should the day after the holiday look like?
Much less dramatic than we tend to think. Return to your regular meals, eat a variety of foods, include fruits and vegetables as well as sources of protein and carbohydrates according to your preferences and needs, stay hydrated, get enough sleep and resume your normal physical activity.
It is natural to experience bloating, gas or a feeling of heaviness the day after a holiday meal, as a large meal, eating quickly, carbonated drinks and certain foods can cause bloating and increased gas. In most cases, the feeling passes as digestion returns to normal. You can eat a little less, but you should not stop eating. If you still feel full, you can opt for a simpler, lighter meal and smaller portions. There is no need to "punish" your body by skipping every meal, and certainly no reason to let the holiday make you feel guilty.
Some people also feel they have to "burn off" the holiday meal with a workout, but physical activity should not be a system of punishments and rewards. Exercise is always recommended, but not as a one-time measure or as a way to "make up for" the holiday. Food is not a debt, and exercise is not a way to repay it.
Listening to your body allows for flexibility. Not every day has to look exactly the same, and there is no need to punish ourselves for what happened Wednesday. The goal is not to "compensate" but to gradually return to our regular eating patterns.
So what should you do?
Eat slowly. After several days of large meals and snacking, it is a good idea to return to a relaxed eating pace and chew thoroughly. Eating slowly and having smaller meals can make things easier on the digestive system.
Drink water. Particularly if you ate a lot of salty food or drank alcohol, it is important to return to drinking water regularly throughout the day.
Get moving. You do not need a grueling workout to "burn off" a holiday meal. A light walk can be a pleasant way to get moving again and may also help ease digestive discomfort and bloating.
It is important to stay hydrated
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Did you drink a lot of alcohol? Here, too, the goal is not to "cleanse" the body but to give it the conditions it needs to recover. Alcohol can cause dehydration, so in the days afterward, focus on drinking water regularly and returning to your normal eating routine. There is no need to fast, drink juices or consume a special "detox" drink. It is also advisable to avoid more alcohol the following day, particularly if you still feel dehydrated or unwell.
It is important to remember that no food or drink can "neutralize" alcohol you have already consumed. Time is a key part of recovery. The most important things are not to continue drinking alcohol, to stay hydrated and to eat as much as you comfortably can. If you are nauseated or have little appetite, you can start with small portions and simpler foods, then gradually return to your regular meals.
Still, pay attention: If bloating or gas occurs frequently, does not go away or is accompanied by unintentional weight loss, blood in the stool, vomiting or significant pain, seek medical evaluation rather than assuming it is simply the result of a "holiday meal."
It's OK to enjoy food
Food is not just about calories and nutrients. It is also about family, tradition, hospitality, culture and enjoyment. A holiday meal can be part of a healthy life just as much as an ordinary dinner can. A balanced diet does not require us to be "perfect." It allows for flexibility and room for special meals, desserts and foods we enjoy.
Food is also about family
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And if we ate more over the holiday, then we ate more over the holiday. We can move on. No fasting, no cleanses, no "burning calories" and no punishment. Just return to your routine. Our health is not determined by what we ate at one holiday meal but by the bigger picture — our habits over time, our relationship with food and our ability to enjoy eating without feeling that every departure from our routine needs to be corrected.
The author is a clinical dietitian with Leumit Health Services