When you follow petit fours, capon and frozen log, the next day can be difficult… Bloating and reflux are then accompanied by great fatigue. But if there is no “miracle cure” to get better after a meal that is too copious, there are some simple little rituals.can help improve your digestion and limit weight gain. recognizes Dr. Gérald Kierzek, medical director of True Medical. Discover his “holiday special” tips to find a bit of lightness!
Walk 5 to 15 minutes after a meal
A short, slow walk after a meal stimulates the stomach and intestine, promotes the progression of the food bolus (i.e. previously chewed food) and can reduce bloating and discomfort, while attenuating the spike in blood sugar.
“The objective here is not to ‘burn off’ the meal with intense activity, but rather to move slowly (walk around the block, take care of the dishes by getting up frequently, or take a walk with your guests…)”, reveals Dr Gérald Kierzek. “This little habit will help you improve your digestion and regulate your blood sugar.” adds the doctor.
Drink water
A large glass of water consumed right after a meal can help you avoid overstocking during the holidays. “This micro-gesture actually improves your hydration, increases the feeling of satiety and contributes, in the long term, to controlling your calorie intake when it becomes a regular habit”,
admits the emergency doctor.
Of course, avoid consuming any form of alcoholic and/or sugary drink beforehand, which would add unnecessary calories to your meal… and make your digestion even more difficult.
Say yes to digestive infusions
If the box of candied chestnuts catches your eye, move away from it and turn to your ideal ally: herbal tea. This hot drink greatly improves digestive comfort.
“Replacing certain sweet desserts or end-of-meal snacks with a hot, sugar-free herbal tea (mint, fennel, “digestion” blend) warms, contributes to hydration and satiates without providing calories. Over several weeks, this type of repeated substitution has a significant impact on your weight,” assures the medical director of True Medical.
Other option: “Green tea, rich in catechins, tends to reduce peaks in triglycerides (fats present in the blood) after a fatty meal, which can support lipid metabolism in the long term,” specifies the medical expert.
Wait before going (again) to bed
Want to collapse on the couch after a hearty meal? Stop, this is a very bad idea, according to Dr. Kierzek.
“Lie down immediately after a heavy meal promotes reflux and heaviness. Allowing at least 2 to 3 hours to pass before lying down reduces the risk of burns and a bad night’s sleep, which also contributes to weight regulation”,
he believes.
Lighten the next meal
After an occasional excess, lightening the next meal may be a good idea rather than suddenly fasting or exercising excessively (because no, putting on your sneakers at 6 a.m. will not eliminate the 3000 calories from the day before).
“This logic of gentle rebalancing (more vegetables, lean proteins, little alcohol, avoiding leftover meals that are too fatty) associated with other small rituals (walking, water, herbal tea, avoiding snacking in front of screens), has much more impact on your weight than the “detox” or fat-burning products sold almost everywhere,” concludes the emergency doctor.
Once again, common sense must prevail here: yes to pleasure during the end-of-year holidays, while ensuring that you recover in the days that follow with a healthy and balanced routine!