Thanksgiving happens.

Extra plates happen.

Second desserts happen.

You didn’t “ruin” anything — you just need a proper reset, not guilt.

As a trainer, nutritionist and dietician, here’s the truth:

Your body is holding water, not gaining fat.

The fastest way back on track is not starvation, detox teas or punishment workouts.

It’s structure. Simplicity. Predictability.

Here’s the quick, science-backed reset that gets my clients feeling lighter, tighter and back in control within 48 hours.

1. Start With the “Hydration Flush” (Day 1 Morning)

Thanksgiving meals are salt bombs — turkey brines, stuffing, sauces, gravy.

Your body holds onto water to balance that sodium.

Fix it:

• Drink 750ml water in the morning
• Add ½ lemon and a pinch of sea salt (balances electrolytes)
• Avoid caffeine for 60–90 minutes

This turns the kidneys back on and reduces water retention fast.

2. High-Protein, Low-Carb, High-Veg Day (48h Only)

You’re not dieting — you’re reducing inflammation.

Your plate should look like:

• 1 big portion of lean protein (chicken, turkey, eggs, salmon)
• 2–3 handfuls of vegetables
• 1 small serving of healthy fats (olive oil, avocado)

Avoid for 48h:

• Breads
• Pasta
• Cheese
• Alcohol
• Sugary snacks

This stabilises blood sugar and shrinks the “post-feast bloat.”

3. 10-Minute “Carb Drain” Walk After Every Meal

If you do nothing else, do this.

A 10–12 minute brisk walk after eating:

• Lowers blood sugar
• Speeds digestion
• Prevents energy crashes
• Reduces bloating dramatically

My clients message me after Day 1 saying, “I feel like a different person.”

4. One Short Workout to Reset Your Metabolism

Don’t do HIIT.

Don’t do anything extreme.

Do a 15–20 minute low-to-medium workout like:

• Bodyweight squats
• Incline walk
• Core circuits
• Light kettlebell work
• Slow, controlled push-ups

You’re signalling to your body, “We’re back.”

5. Eat a Normal Dinner — Just Make It “Clean”

Your stomach is sensitive the day after big eating.

Here are 3 trainer-approved post-Thanksgiving meals:

• Grilled chicken + veg + olive oil
• Salmon + greens + lemon
• Turkey leftovers + mixed veg (but skip the stuffing)

You’ll sleep better and wake up tighter.

6. Sleep 7.5 Hours (Non-Negotiable)

Lack of sleep keeps your body:

• bloated
• inflamed
• hungrier
• storing water

Tonight = in bed early.

Wake up fresher than you expect.

7. Day 2 Reset Breakfast

Go simple.

Your trainer-approved options:

• 2–3 eggs + berries
• Greek yogurt + honey + nuts
• Protein shake + banana
• Turkey omelette

This turns your metabolism back on without spiking blood sugar.

8. 48 Hours Later — Why You Suddenly Look and Feel Better

Here’s what you’ve accomplished:

• Water retention ? GONE
• Excess sodium ? flushed
• Digestion ? reset
• Energy ? stabilised
• Bloat ? reduced
• Mental clarity ? back
• Body composition ? visually tighter

Most people don’t need a diet after Thanksgiving.

They just need a structured 48-hour comeback.

FINAL WORD

Don’t punish yourself.

Don’t overcorrect.

Don’t jump into extreme dieting.

The greatest fitness professionals in the world follow the same philosophy:

Consistency returns faster than you think — you just need the first 48 hours dialled in.

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