The First Thing You Should Do After Overeating, According To Nutrition

This post has been updated from its original publication date of 11/06/2021 to include more expert insight.

If you have ever been on a weight loss journey, you know that feeling that comes for a few days, maybe weeks, in. You started out determined, with a hefty list of restrictions and expectations and goals, all with the hope of intensifying add to the. processing and seeing results faster. You’ve stuck to the plan until now, when it’s late, you’re too tired to make dinner, you’re stressed at work, and you eat half the day’s calories in one sitting. The cycle of restriction and overeating It’s one that’s easy to get lost in – after you’ve eaten too much, you may be tempted to dive even deeper into the path of restriction, hoping that the amount, or amounts, will go away. you just ate. However, it is more important than ever to nourish your body in this situation, because it could be a sign that you are not getting enough of what you need. We asked Jessica Malloy, MPPD, RDN, LD, and Noom coach; and Trista Best, MPH, RD, LD, what you should do after overeating, and how to break out of the frustration binge and curb the cycle. They recommended different things like eating whole foods, staying hydrated, walking, and more.

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According to Malloy, one of the main causes of overeating is eating too much in the first place. “This can be related to a certain eating pattern that one commits to, such as sticking to one meal a day, no matter what.” It can also be driven by stress – when you have a busy schedule, it can it can be difficult to find time to eat, which may lead you to eat only when you are hungry. “All of these factors can cause an individual to ignore signs of hunger their bodies. Then when food is available or there’s time to sit and eat, it’s much easier to overeat.”

Apart from not eating enough due to lifestyle, dieting for too long with too much restriction can be counter-productive, as it can also lead to overeating. “Sometimes, when someone wants to work on their health there are certain foods that they see as ‘bad’ or their ‘weakness’. Some examples from my Noomers include chips, cookies, or certain candy,” says Malloy. To avoid this, she recommends striving for moderation and balance with food, not complete elimination. If you villainize food or cut it out altogether, it often results in craving the food so much that you eat too much of it. Find a balance by eating the foods you like and the foods that nourish you.

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So what should you do after overeating? While there’s no one-size-fits-all answer, Malloy has suggestions for what types of food to reach for. “Focus on meals and foods that make you feel good! Include colorful fruits and vegetables, whole grains and protein in your meals to help you feel fuller and more fueled.” She also has some strategies you can try at mealtimes to be proactive against overeating and become aware of your hunger cues. “Take frequent breaks to check in on yourself. Are you happy? Still hungry? Also, remove distractions and screens from mealtimes when you can. Take it as an opportunity to connect with others or yourself! Even if you’re alone, it’s a great way to gain insight into your own hunger cues.”

Overeating can be extremely frustrating, and it may be tempting to feel ashamed about it or beat yourself up about it. But Malloy stresses that this will only make things worse. “Don’t be too hard on yourself if you feel like you’ve eaten too much. There will be days when you eat more than others, and that’s okay. The day or even a previous meal has no effect on the next one. Give yourself the grace to think about the ‘why’ behind your overeating and move forward with that knowledge in mind.”

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Best also notes that you shouldn’t be too hard on yourself after realizing you may have overeaten. “The first thing you can and should do after overeating is to relax and make friends. By being tense and upset you are having a bad effect on digestion due to stress. This can lead to indigestion and increased discomfort,” she explains.

And if you’re worried about the effect of the recently eaten meal on your diet, don’t be. Consuming excess calories in one day is unlikely to significantly hinder your weight loss progress, as long as it is not a regular occurrence.

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Once you’ve overcome the mental challenge of overindulging, Best suggests there are a number of ways to improve your well-being, none of which have to do with yourself the next day. “Two active things you can do are walk and hydrate. Walking helps promote the digestive system and lower blood sugar. As digestion increases and glucose drops you will feel less full and have more energy,” notes Best.

One last tip she shares with us is the power of drinking water whether you’re full or not. “Hydration, through small sips of water, can remove excess sodium and inflammation from your body, which can also improve your comfort and digestion. Taking a probiotic is another great option, as they will help the digestive process which can lower side effects such as heartburn and indigestion.”