Downed too many desserts?
Turned up a bit too hard for Taco Tuesday?
Hey, it happens.
Photo: Getty Images
Heres how to move on and get back on track ASAP sans any food shame.
Ahead, exactly what to do after overeating, according to nutrition experts.
“We live in an age where hyper-palatable food is highly available for cheap.”
Think: cookies, cakes, french fries, pizza, ice cream…and the list goes on.
What to Do After Overeating
Sound familiar?
Don’t: Fast or skip your next meal.
“Fasting shouldn’t be an option,” saysChelsey Amer,R.D.N., a virtual private practice dietitian.
“Our bodies require energy from food to survive.”
Do: Make your next meal healthy and satisfying.
Don’t: Exercise really hard to “make up for it.”
Do: Take a walk.
(FYI, here’swhat might happen if you walk 30 minutes a day.)
Don’t: attempt to “detox.”
No juice cleanses need apply.
Detoxing implies that you’ve exposed your body to “toxins,” says Field.
Do: Drink (a reasonable amount of) water.
But it’s important not to overdo it, as it might make you feel even more full.
“Stick with four to eight ounces after a large meal,” advises Smith.
“Then, aim to stay hydrated for the rest of the day.”
Don’t: Say “screw it!”
“I often see cheat meals, for example, turn into cheat days and even cheat weeks.
That way, you could get back on track ASAP.
“If you overeat at brunch, think about what your dinner will look like,” she says.
Don’t: Label foods as good vs. bad.
They find themselves on a constant diet roller coaster, losing and regaining weight.”
Do: Remember that there’s room for indulgences in a healthy diet.
Instead of labeling something indulgent as “bad,” give a shot to just focus on enjoying it.
Then, the temptation to eat more than you really need becomes less intense.
Don’t: Undereat during the day.
This is a recipe for overeating at night, which is when many people tend to overeat.
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Do: Spread your food intake out.
Doing this can help prevent that “I want to eat everything in sight” feeling.
“Let’s say you need 1,800 calories for the whole day.
Divide that by three meals per day.
That’s 600 calories per meal.
Don’t: Suffer in silence if you’re struggling.
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Do: Understand your triggers.
“Work to deal with the uncomfortable root emotion without food.”
