How to bounce back from overeating

How to bounce back from overeating


  • The majority of people feel uncomfortable after a night of overeating
  • Luckily, our bodies are also extremely smart when it comes to bouncing back
  • Show yourself some grace, and move on

We’ve all been there. The morning after overindulging at a party, work event, or a night out. You wake up the next day feeling bloated, upset, and kind of like you have a food hangover. Don’t worry, you aren’t alone. The majority of people feel uncomfortable after a night of overeating, because our bodies aren’t made to eat large amounts of the foods we typically overeat, such as salty chips, decadent desserts, and creamy heavy foods when we go out.

Luckily, our bodies are also extremely smart when it comes to bouncing back. Within a day, you can start feeling like your old self and have your energy and good mood back. It’s totally acceptable to indulge once in a while, life is too short and food is too delicious. But it is important to know how to get right back on track, so you don’t veer too far off track, and you still are able to reach your health and fitness goals. Here are some tips on how to get back on track sooner rather than later:

Drink a TON of water. After overindulging, your body needs fluids in order to replenish and “clean” out your system. Make sure that you drink at least 8-10 cups of water the day after an indulgence. If you don’t like straight water, hot water with lemon is also a great option, as it will reset the pH levels in your body and help you eliminate your toxins faster. Plus, it gives plain water a better taste…try it!

Eat breakfast. Do NOT start skipping meals the next day in order to “make up” for your overindulgence the day before. BY doing that, you set yourself up for a binge later on. Your body is still hungry, even if you are feeling stuffed and bloated. I recommend starting your day off with some protein and greens, whether that’s a smoothie with added spinach, or some scrambled eggs and vegetables. Restricting yourself the day after indulging will only set yourself up for failure, so make sure to eat all your meals, starting with breakfast.

Move your body and sweat it out! Working out will put you in a much better mood and will boost your endorphins, as well as your energy levels. Plus, moving your body will help you reduce the bloat and feel more like yourself. Take a brisk walk, go for a job, do a circuit class at the gym, or swim some laps. Anything to move your body!

Show yourself some grace. Perhaps the most important part of this whole process is to be kind to yourself, show yourself some grace, and move on. The faster you forgive yourself, the faster you will get back in the right mindset to treat your body well. Healthy living has more to do with mindset than anything else, so free yourself of the guilt, and move on with a lifestyle that brings you health and happiness!

So don’t lose heart! Healthy living is an attainable goal, even with indulgences thrown in there. It is important to stay on track, but also let yourself let loose and have fun from time to time. As long as we get back on track, one meal, day, or vacation won’t ruin your progress!

9 Tips to Help You Stop Overeating (Video)

About the author

Tveen Verano [MPH, RD] is a registered dietitian nutritionist from Southern California. She is currently working as a renal dietitian and has a private practice as a registered dietitian and online wellness coach. Her passion for nutrition and real food drives her to keep up with current research and provide relevant and applicable information to the public to help stop the trend of obesity and provide vitality and health to everyone.