Maybe you looked up last night and realized you’d eaten an entire bag of chips, when you only planned to eat a handful. Or perhaps, you went a little overboard during the weekend and had one too many wings, pizza slices, or cups of beer.
Don’t stress! Overeating happens to the best of us, no matter how stringent we are with dieting and keeping our calories in check. If you got off track for one night or a few days, that doesn’t mean you’ll wake up the next morning facing a big weight gain or a major health scare.
The key is to not give up and skip meals in an effort to undo the damage. Instead of feeling dejected, create a positive mindset for yourself to bounce back. These five tips will help you quickly rebound and get your motor running again after a food splurge.
Establish a Recovery Meal Plan
- Breakfast - It’s essential to resume your normal eating habits and routine after going overboard for a day or two. This means having a satisfying (not heavy) breakfast, lunch, dinner, and snack. Waking up from that food coma only to eat again at breakfast may seem painful, but you have to force yourself to eat the most important meal of day. Eating breakfast not only helps to reset your body and rev up your metabolism, but it also prepares you mentally to stick with eating regular meals throughout the day.
- Lunch - You’ll want to follow up breakfast with a light lunch or salad during the mid-day to combat that sluggish, food-hangover feeling. A refreshing salad with lettuce or other dark leafy greens will help you to stay hydrated, thanks to the greens' high-water content.
- Afternoon Snack - Curb afternoon hunger pangs and keep your metabolism going with a healthy snack. Skimping on snacks and important meals earlier in the day could set off a dangerous snowball effect that leads to you filling your plate with more food than you need at dinner.
- Dinner - Cook cleaner meals at home, like fish, vegetables, and whole grains, instead of eating processed foods or dining out at restaurants where you have no control over the portion size or what’s on the menu.
We can’t stress enough the significance of drinking water the day after you overeat. You’ll feel fuller longer, and properly hydrating will stop you from engaging in another overeating fest.
Phone a Friend
Most of the time we overeat out of boredom or loneliness, not hunger. If your latest food bender was triggered by these feelings, contact friends or family for consolation and companionship. We’re always conscious of how we feed our bodies, but sometimes we deprive ourselves of another healthy component: emotional sustenance. On the contrary, if you tend to stress-eat during social gatherings or family holiday celebrations, you may need to push back from the table and get some alone time.
Sweat it Out
Hitting the gym when your belly is full sounds like a complete nightmare, but you have to push through it. Exercise will make you feel so much better, both mentally and physically. Start out with walking, light yoga, or smaller weights until you build up more energy to tackle more intense sweat sessions.
Find a Distraction
Let go of the guilt, consider all the factors that may have contributed to you overeating, and accept it as a moment of temporary weakness—in that order. Here’s the thing. No one, but you, will remember (or care) that you ate two slices of cake instead of one. Since you can't change what's already been done, you have to move on and start fresh for the next meal. Go for a walk, ride a bike, volunteer, or read a book. Whatever you do, keep busy doing the things you enjoy that will occupy your mind, so you’re not thinking about food or your mistakes.
It’s totally okay to forgive yourself for having a human moment of indulgence and overdoing it. The important thing is to not wallow in despair and eat your feelings. No, it’s time to shake it off and get right back on the healthy-eating horse to jump-start your week!