The First Thing You Should Do After Overeating, According to Nutritionists

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

If you’ve been on a weight loss journey, you know that feeling that comes after a few days, maybe weeks. You start out determinedly with a hefty list of restrictions, expectations, and goals, all in the hopes of speeding up your weight loss process. It speeds up the process and you see results faster. You’ve stuck to the plan so far, but when it gets late, you’re too tired to make dinner, you’re stressed from work, and you consume half of the day’s calories in one sitting. Restriction loop and overeating It is something in which it is easy to get lost; After overeating, you may be tempted to dive even deeper into a path of restriction, hoping that it will compensate for what you just ate or how much you ate. But in this case, it’s crucial to nourish your body more than ever because this could be a sign that you’re not getting enough of what you need. We asked Jessica Malloy, MPPD, RDN, LD, and Noom ram; And Trista Best, MPH, RD, LD, What to do after overeating and how to break out of the frustrating cycle of overeating and restricting. They suggested a variety of 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 not eating enough to begin with. “This may be related to a particular eating pattern that a person is committed to, such as continuing to eat three meals a day no matter what.” It can also be caused by stress; It can be difficult to find time to eat when you have a busy schedule, which can lead to you only eating when you’re starving. “All these factors can cause the individual’s body to ignore hunger signals. “Then when food is available or there is time to sit down and eat, it becomes much easier to overeat.”

In addition to not eating enough due to lifestyle, following an overly restrictive diet can also be counterproductive as it can lead to overeating. “Sometimes, when an individual wants to work on their health, there may be certain foods that they view as ‘bad’ or a ‘weakness.’ Some examples of my noomers include chips, cookies, or a certain candy,” says Malloy. To avoid this, he recommends eating a moderate, balanced diet rather than eliminating the food entirely. If you aggravate a food or cut it out completely, it will often make you crave that food that much more. Find a balance by eating foods you enjoy and 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 does have advice on what types of foods to reach for. “Focus on meals and foods that make you feel good! Add a variety of colorful fruits and vegetables, whole grains, and protein to your meals to help you feel fuller and more energized. There are also some strategies you can try during meals to be proactive against overeating and tune in to your hunger cues. “Take frequent breaks to check in with yourself. Did you satisfied? Still hungry? Also remove distractions and screens during mealtimes whenever possible. Take this as an opportunity to connect with others or yourself! “Even if you’re alone, this is a great way to gain insight into your own hunger cues.”

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

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Best also notes that you shouldn’t be too hard on yourself when you realize you’re overeating. “The first thing you can and should do after overeating is to relax and show yourself some kindness. By becoming tense and feeling sorry for yourself, you are negatively affecting digestion due to stress. “This can lead to indigestion and further discomfort,” he explains.

If you’re worried about the impact of recently consumed food on your diet, don’t worry. Consuming excessive calories in a day is unlikely to significantly hinder your weight loss unless it becomes a regular occurrence.

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Once you’ve overcome the mental challenge of overindulging, Best points out that there are several ways to improve your well-being, and none of them involve depriving yourself the next day. “Two active things you can do are walking and drinking fluids. Walking helps the digestive system work and lower blood sugar. As digestion speeds up and glucose drops, you will feel less full and have more energy,” notes Best.

The last piece of advice he shared with us is the power of drinking water, whether you’re full or not. “Hydrating with small sips of water can flush excess sodium and inflammation from your body, which can improve comfort and digestion. Taking probiotics is another great option because it will aid the digestive process and potentially reduce side effects like heartburn and indigestion.”