By Amber Charles, MSPH, RDN
April 5, 2021
If you've "eaten too much" (past fullness) or "overindulged" in desserts over the weekend, you're likely feeling bloated, guilty and stressed about getting your nutrition "back on track".
Maybe this drive to 'right the wrong' is motivated by weight loss and body image struggles. I get it.
This blog explains what you can do after overeating.
Picture: Wix/stock images
The urge to rely on a quick fix is usually strongest after overeating.
The 3-day cleanse, fasting or laxative may bring rapid relief.
However, these practices perpetuate a negative relationship with food and take you further away from building the #sustainablenutrition habits that you desire.
Skip the quick fix.
What you can do: decide that what's done is done - it was neither horrible nor beyond repair. You are capable of making decisions about your food that nourishes your body, makes you feel good and support your health goals.
The benefits of drinking enough water cannot be overstated.
Sufficient water intake also supports the liver and kidneys cleansing your body - the body's natural detoxing mechanisms (hence, you don't need a dietary detox).
What you can do: drink adequate fluids throughout the day - aim for 30 mL of water for every kilogram of body weight.
That's 1140 mL for someone that weighs 68 kg (150 pounds). Increase your intake if you're very active.
Water: plain water, water infused with fruit, flavored water (zero calorie)
Teas: green tea, black tea, herbal teas (ginger tea)
Fruits and vegetables with a high-water content (watermelon, watercress, oranges)
Move your body
Moving your body does not have to be a form of punishment for your weekend fiesta and foodie indulgence.
Physical activity helps your body to use additional calories and sugar in the blood, sweat to naturally detox, improve your mood and energy levels, and build muscle.
What you can do: keep it simple, guilt free and fun. Engage in exercises or physical activity that you enjoy and can maintain without necessarily focusing on changing your body (there's so much freedom in that).
Try walking, swimming, high intensity interval training (HIIT) or any other forms of physical activity that you normally engage in.
While overeating is neither a horrible nor irreparable situation, the urge to detox, diet and restrict often lurk and compel you to panic.
Resist the urge and stay the course by ditching the quick fix, hydrate through fluids and fruits and move your body without trying to change your body or make up for overeating.
Carbohydrate restriction with postmeal walking effectively mitigates postprandial hyperglycemia and improves endothelial function in type 2 diabetes | American Journal of Physiology-Heart and Circulatory Physiology
This information is intended for nutrition education purposes only. Always consult with your medical team and Registered Dietitian on a one-on-one basis to determine what is best for you and your medical needs.