Now that we know what's going on, and that there's no cause for alarm, let's get down to the nitty gritty of how we bounce back. PLEASE for the love of all that is Holy - stay away from sketchy pills and teas and other quick fix hocus-pocus to shed water weight. The only things you need are water and good food and some exercise.
It sounds counter-intuitive, but the more water you drink, the less you retain. Drink 3-4 liters of plain, filtered water and sip on it throughout the day.
Unsweetened teas and black coffee are also fine, provided you hit your water goal.
2. Fast for 12-18 Hours
Fasting is all the rage right now, but even if you aren't ready to commit to it on a daily basis, starting your vacation recovery with a 12-18 hour fast can help reduce bloating and reset your body.
Since you ate richer food and more calories for a few days, you may even wake up the next morning still feeling full. It is 100% fine to delay your first meal by a few hours.
A 12-hour fast is easy, as most of your fast will happen during sleep. Start with a 12-hour fast by making note of when your last meal was on Sunday, then add 12 hours. Example: if you stopped eating at 8 p.m., don't eat your first meal until 8 a.m. If you're able to, extend the fast by 4-6 more hours, which takes you to mid-day.
3. Real Food Only
This is a mainstay of a Fat Loss Foodie lifestyle because of the positive impact that real, whole, quality food has on hormones, digestion, and overall satisfaction with how you eat.
No protein bars. No artificial sweeteners. No diet this or that.
Just real food. Lean meat, poultry and seafood. Vegetables. Less-sweet fruits. A little healthy fat from good sources. Since you topped off your glycogen stores with all those celebratory carb intake, you can even try reducing your starchy carbs for a couple days.
4. Eat Hypoallergenic Foods
To help shed excess water, source your carbohydrates mostly from vegetables, less-sweet fruits, and limited amounts of hypoallergenic grains like rice and oats. Avoid common allergens like wheat and other gluten-containing grains, dairy, and soy.
You don't have to have a food allergy to be negatively impacted by wheat, dairy, and soy. These foods are allergens that provoke an immune system response in the body even if you don't have food allergies.
"Many people react to gluten without even realizing it and the gluten compound they are most reactive to is gliadin from wheat. This reaction can cause whole body inflammation and result in an appearance of looking puffy/bloated - hence the common dogma that bread and pasta make you 'hold water.'" [source]
5. Eat Your Greens
Covering half your plate in non-starchy vegetables at EVERY meal is a daily practice for Fat Loss Foodies. We eat vegetables for their high water and fiber content, but there are vegetables that can pull double-duty by helping you shed excess water weight. Asparagus, leeks, leafy greens, and parsley, can help shed excess water by acting as a mild diuretic. Have a big salad with a base of leafy greens for lunch and roast asparagus as a side dish with dinner.
6 . Resist Over-Correcting In the Gym
The tendency to go slash and burn at the gym after a couple days of "bad" eating is exactly what keeps so many women struggling and unable to see positive change in their bodies.
Two hours of cardio may burn a lot of calories, but it's also going make you a bottomless, sugar-seeking pit of hunger when you get home from the gym.
Eat too much. Workout like a fiend. Eat too much again. Workout again - but more, and harder.
Do you see how this cycle just keeps repeating?
Instead, go back to business as usual. Do not do more. Do not do double. Stop fighting one extreme with another extreme.
Get in a quick, intense workout that gets you sweaty, breathless and burning! Do a 20-30 minute HIIT workout. Lift some weights. Get in, throw down, and go home.