Reversing Damage Done by Holiday Overeating: A Guide to Damage Control
What you’re about to read is an exclusive members only resource that — until now — only my private members had access to. Consider it your Christmas present from Santa Dan. Enjoy!
Life is going to get in the way of your diet and exercise plan at some point.
I hate to break it to you, but it’s going to happen, so you might as well be ready for it.
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A Small Sample of Special Life (Binge) Occasions |
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Summer Vacation |
These holidays and events are what make life special, and should be enjoyed.
The down-side? These events encourage binge eating.
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You might not look at it as “binging,” but it is. |
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The average American consumes 4,500 calories and 229 grams of fat on Thanksgiving. |
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The average American consumes 5,000 calories on Super Bowl Sunday. |
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The average American gains 7-10 lbs in between Thanksgiving and Christmas. |
I rest my case. We’re indulgent creatures, and this certainly looks like binging to me.
The Good News: I’m not here to tell you to not enjoy life. I want you to be able to enjoy these events without even thinking about your diet.
Fortunately, there are three things you can do to avoid ANY consequential weight-gain from enjoying yourself a little TOO much.
#1 Increase the Speed of Gastric Emptying
Sounds disgusting, I know, but that was the tamest way of putting it.
To insure you understand, I’m saying you need to get the food out of your body as fast as possible.
Okay, okay, fine, YES, I am referring to pooping.
Easiest way to do this? Drink a bunch of coffee with any indulgent meals.
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REASONING: |
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Not all food is absorbed in your body. |
Caffeine encourages your bowels to move, and will help you get rid of some calories before they have enough time to do any damage.
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Why Does Caffeine Make Me Poop? |
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Caffeine is a stimulant. In other words: caffeine stimulates your entire nervous system. Said nervous system includes nerves that control your bowels. Thus, coffee stimulates your bowels, making you poop. |
Neat, huh? Have several cups of coffee with that Christmas dinner.
Your body will thank you later.
#2 Engage in Brief Muscle Contractions
Put simply: do a brief resistance training workout before your binge meals.
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REASONING: |
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Resistance training puts stress on your muscles. |
Before Christmas dinner – as close to eating as possible – excuse yourself for a moment.
Go to the bathroom, outside, or a private area where you won’t be bothered (or gawked at) and perform the following workout.
It’ll take 3-5 minutes, tops.
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Quick and Dirty Damage Control Workout |
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A1 Body-weight Squats – 20-25 reps |
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A2 Push-ups* – 20-25 reps |
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A3 Body-Weight lunges – 15-20 reps (each leg) |
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A4 Push-ups (again!) – 20-25 reps |
BONUS POINTS: Do the very same workout again 3 hours after your meal.
*If you can’t do that many traditional push-ups yet, do them on a counter or wall.
#3 Go on a Fast the Next Day
Let’s say it’s the Super Bowl. The game lasts until around 10 p.m., but your party started at noon.
In these hours, you consumed nothing but: chicken wings, beer, pizza, french fries, chips, and dip.
Don’t feel bad for your gluttony. Those are my dominant food groups for the big game, and 99.9% of America.
Anyway, you’ve practically binged all day—let’s say you ate your last chicken wing at 8 p.m., as your stomach simply could hold no more.
You have 3 fasting options that should eliminate any damage done.
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Option 1 – 24 Hour Fast (Eat Stop Eat) |
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You took your last bite at 8 p.m. during the Super Bowl. |
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Do not eat until 8 p.m. the following day.
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Option 2 – 16 Hour Fast (Lean Gains Influenced) |
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24 hours too much? |
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Skip breakfast the next day. |
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Eat a late lunch. |
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Make it healthy and light. Vegetables, lean meat like grilled chicken, etc.
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Option 3 – 36 Hour Fast (Roman-inspired Feast/Fast) |
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For brave souls only. |
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Simply eat NOTHING for the ENTIRE DAY following the Super Bowl.
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To insure your understanding of a 36 hour fast, here’s what it might look like:
Day Time Action Running Total
Sunday 8 p.m. Puts down the chicken basket 0
Monday 8 p.m. 24 hours later, still no food 24
Tuesday 8 a.m. Breakfast, YES, finally! 36 hrs (+12)
Final Thoughts
I’m not telling you to binge. Really, you should avoid doing so if at all possible.
But I realize there are certain holidays and special occasions where binge eating, for better or worse, is the norm in society.
I don’t know ANYONE who doesn’t get a little out-of-hand on these occasions.
And you know what? Life SHOULD be fun.
DO NOT even think about your diet if you’re on a cruise, in Disney, or celebrating a Holiday with loved ones.
We should avoid temptation in our daily life as much as possible, but for special occasions? Forget the rules and enjoy yourself.
But use a little Damage Control to keep your progress on track!
Do a quick workout. Drink some coffee. Go on a fast.
This will enable you to have your cake and eat it, too.
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