Antidotes for Overeating

We all know we shouldn't. But the holiday season seems to beg us to overindulge. How can you resist those adorable Santa cupcakes? Or the red and green M&M cookies? Or the spiced eggnog?

It's impossible.

So what can you do to lessen the effects of overeating?

I recently read a blog by primal guru Mark Sisson. He refers to a few different studies in order to make some recommendations. Believe it or not, there are simple tricks that will help reduce the effects of a binge.

1) Load up on the protein. (This is also my favorite trick for reducing the effects of alcohol when I want to overindulge.) The body's reaction to overeating meat is not the same as overeating fat or carbs. Both fat and carbs--especially when combined in treats like cake, cookies, doughnuts, ice cream--contribute to increased blood sugar levels, increased liver size (fatty liver), increased insulin resistance, and weight gain.

2) Add some vinegar. Any type of vinegar will work. For example, eat a small salad with a vinegar-based dressing before a large meal. The vinegar will act to keep your postprandial glucose levels down.

3) Have a cup of black tea. After a large meal, black tea will aid with digestion. Tea works better than any other beverage, including coffee.

4) Exercise! This seems like a no-brainer, right? If you eat too many calories, of course you can and should move your body in order to use those calories. If you just sit around after a big meal, those extra calories are likely to end up as stored fat. A workout involving the largest muscles of your body--glutes, quads, hamstrings--will use up the excess calories the most effectively. Try a few rounds of squats, lunges, step-ups, and/or box jumps.

5) Or just take a long walk. While walking might not burn as many calories as a more demanding workout, it is something almost everyone can do. And it's a nice social activity for the whole family after a feast. The sooner you walk after a large meal, the better the effect on digestion and calorie burning.

When spending time with loved ones, don't sweat it if you overindulge here and there. A couple of episodes of feasting won't ruin your health. Enjoy your meals, enjoy your company, and have a happy holiday season!