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Thanksgiving occurs.
Further plates occur.
Second desserts occur.
You didn’t “ruin” something — you simply want a correct reset, not guilt.
As a coach, nutritionist and dietician, right here’s the reality:
Your physique is holding water, not gaining fats.
The quickest means again on observe will not be hunger, detox teas or punishment exercises.
It’s construction. Simplicity. Predictability.
Right here’s the short, science-backed reset that will get my shoppers feeling lighter, tighter and again in management inside 48 hours.
1. Begin With the “Hydration Flush” (Day 1 Morning)
Thanksgiving meals are salt bombs — turkey brines, stuffing, sauces, gravy.
Your physique holds onto water to steadiness that sodium.
Repair it:
Drink 750ml water within the morning
Add ½ lemon and a pinch of sea salt (balances electrolytes)
Keep away from caffeine for 60–90 minutes
This turns the kidneys again on and reduces water retention quick.
2. Excessive-Protein, Low-Carb, Excessive-Veg Day (48h Solely)
You’re not weight-reduction plan — you’re decreasing irritation.
Your plate ought to appear like:
1 massive portion of lean protein (hen, turkey, eggs, salmon)
2–3 handfuls of greens
1 small serving of wholesome fat (olive oil, avocado)
Keep away from for 48h:
Breads
Pasta
Cheese
Alcohol
Sugary snacks
This stabilises blood sugar and shrinks the “post-feast bloat.”
3. 10-Minute “Carb Drain” Stroll After Each Meal
In case you do nothing else, do that.
A ten–12 minute brisk stroll after consuming:
Lowers blood sugar
Speeds digestion
Prevents vitality crashes
Reduces bloating dramatically
My shoppers message me after Day 1 saying, “I feel like a different person.”
4. One Brief Exercise to Reset Your Metabolism
Don’t do HIIT.
Don’t do something excessive.
Do a 15–20 minute low-to-medium exercise like:
Body weight squats
Incline stroll
Core circuits
Gentle kettlebell work
Gradual, managed push-ups
You’re signalling to your physique, “We’re back.”
5. Eat a Regular Dinner — Simply Make It “Clean”
Your abdomen is delicate the day after massive consuming.
Listed here are 3 trainer-approved post-Thanksgiving meals:
Grilled hen + veg + olive oil
Salmon + greens + lemon
Turkey leftovers + blended veg (however skip the stuffing)
You’ll sleep higher and get up tighter.
6. Sleep 7.5 Hours (Non-Negotiable)
Lack of sleep retains your physique:
bloated
infected
hungrier
storing water
Tonight = in mattress early.
Get up more energizing than you anticipate.
7. Day 2 Reset Breakfast
Go easy.
Your trainer-approved choices:
2–3 eggs + berries
Greek yogurt + honey + nuts
Protein shake + banana
Turkey omelette
This turns your metabolism again on with out spiking blood sugar.
8. 48 Hours Later — Why You Out of the blue Look and Really feel Higher
Right here’s what you’ve completed:
Water retention ? GONE
Extra sodium ? flushed
Digestion ? reset
Vitality ? stabilised
Bloat ? diminished
Psychological readability ? again
Physique composition ? visually tighter
Most individuals don’t want a food regimen after Thanksgiving.
They only want a structured 48-hour comeback.
FINAL WORD
Don’t punish your self.
Don’t overcorrect.
Don’t soar into excessive weight-reduction plan.
The best health professionals on the planet comply with the identical philosophy:
Consistency returns sooner than you suppose — you simply want the primary 48 hours dialled in.
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