8 Best Ways to Bounce Back After Eating Too Much

If you happen to be reading this article at the moment, it is likely that you have recently completed a substantial meal and are experiencing significant physical discomfort. Overeating can lead to feelings of bloating and lethargy, and you may even encounter abdominal pain and cramping. Regardless of the accompanying symptoms, this discomfort can negatively impact the remainder of your day.

Undoubtedly, it is quite easy to overindulge when presented with a tempting spread of delicious food, particularly during food-centric holidays such as Thanksgiving or Christmas. While overeating is a common occurrence and should not be a source of shame, it can be frustrating when the resulting physical pain takes hold and you begin to regret that last bite of turkey or extra cookie, despite already being full.

If you find yourself in a post-feast slump, there are healthy strategies you can employ to regain a sense of well-being for the remainder of your weekend. To discover the most effective methods, we sought advice from dietitians.

Continue reading for eight tips recommended by dietitians to help alleviate the discomfort caused by overeating. For additional advice on healthy eating, be sure to explore the 29 Best Healthy Cooking Hacks of All Time.

                       1)Focus on fiber the next day.

Overindulging in your favorite meal is not a problem, but consuming excessive amounts of certain foods can cause digestive issues such as constipation or stomach discomfort, particularly if they are low in fiber. If you experience bloating and discomfort after overeating, it may be helpful to consume more fiber the following day. According to Amy Goodson, MS, RD, CSSD, LD, insoluble fiber can increase stool bulk, promote regular bowel movements, and prevent constipation. Adding fiber and water to your diet after a big meal can help alleviate bloating and facilitate digestion. To increase your fiber intake, consider starting your day with a bowl of oatmeal or whole-grain toast topped with avocado.

2)Get back on track with some vegetables.

According to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, who are also known as The Nutrition Twins, incorporating antioxidant-rich and fiber-packed greens into your next meal can aid in restoring your body's well-being.

 

The Nutrition Twins assert that the fiber derived from these greens assists in eliminating waste and toxins from the colon, promoting regularity and a sense of lightness. Additionally, the antioxidants present in green vegetables counteract the detrimental effects of consuming excessive amounts of inflammatory sugary, fatty, and highly-processed foods.

3)Start the next morning with a balanced breakfast.

To ensure a healthy recovery from a day of indulgence, prioritize a nourishing and well-rounded breakfast the following morning. According to Goodson, kickstart your day with a breakfast that is abundant in protein and fiber to regulate your blood sugar levels. Opt for options like eggs paired with oatmeal or whole grain toast topped with peanut butter, accompanied by a serving of Greek yogurt. This wholesome meal will contribute to your overall well-being throughout the day.

                                         4)Skip the Friday leftovers.

This particular message is intended for individuals who may have consumed excessive amounts of food during their Thanksgiving meal.

 

For certain individuals, a significant part of the enjoyment derived from a holiday meal lies in the creativity involved in utilizing the leftovers the following day. This may involve creating a turkey and cranberry sandwich, a turkey salad, or even a casserole using a combination of the remaining food items. While it can be pleasant to extend the holiday meal throughout the entire weekend, Goodson advises taking a break on Friday.

 

"While it may be tempting to continue indulging in the Thanksgiving leftovers, it is advisable to refrain from doing so on Friday and instead focus on consuming high-fiber, high-protein whole foods to promote a sense of well-being," she suggests. "If you still wish to enjoy some leftovers, it is recommended to do so in moderation on Saturday."

 

By adopting this approach, you are allowing your body to rest and aiding in the smooth functioning of your digestive system by ensuring an adequate intake of fiber and protein.

 

5) Cut back on the booze.

For individuals who have an affinity for wine, beer, or a delectable cocktail, we comprehend that the ideal beverage to accompany your meal can be just as exhilarating as the food itself. We are certainly not here to assert that you must forgo your preferred drink. However, if you have concerns about indulging excessively in food and drinks, and subsequently experiencing discomfort afterwards, Goodson advises keeping a close eye on your alcohol intake whenever possible.

It can be exceedingly tempting to continue savoring the alcohol throughout the evening, particularly if you are attending a dinner party or celebrating a holiday. Nevertheless, the reality is that it merely contributes to calorie intake and may leave you feeling more bloated and sluggish the following day," she explains. "Prioritize water and other low-calorie beverages for hydration."

Similar to any of the suggestions on our list, it all boils down to finding a balance. Indulge in that glass of red wine, but periodically assess how you feel throughout the night. If you start to feel uncomfortably full, it might be time to shift your focus towards water.

                                      6) Go for a walk after your big meal. 

Going for a walk after eating too much and feeling overly full can provide immediate relief for yourself. According to the Nutrition Twins, this activity not only helps clear your mind but also allows you to secrete certain chemicals and small amounts of salt, while increasing blood flow to the brain. Additionally, you can burn a few extra calories, which can help offset the excess calories you may have consumed. However, if you're not in the mood for a walk, Goodson suggests alternative ways to move your body after a heavy meal. For instance, you can engage in a friendly game of football in the backyard with your family. If that doesn't work, you can consider hitting the gym the next morning or parking at the back of all the parking lots when running errands.

                         7)Keep your weekend exercise on the schedule.

It is not mandatory, but if you have the time and energy, dietitians suggest maintaining your workout routine after a large meal. For instance, if you overindulge during Thanksgiving or Christmas dinner, try to find ways to be active over the next few days. "Going for a walk after a big meal is good, but the following day, increase your heart rate," advises Goodson. "A little bit of sweat at the gym or a morning jog can help you get rid of that bloated, sluggish feeling." However, if your body requires rest during the holiday season, feel free to enjoy yourself and don't worry about meeting any fitness goals. But if you experience physical discomfort after a big meal, "Drinking water and exercising on the weekend can help you feel better," says Goodson.

                             

                                            8)Make sure you're hydrating.

If you're reading this article right now, chances are you recently finished an enormous meal and you're feeling some intense physical discomfort. When you overeat, you may feel bloated and lethargic; you could even experience

 

Consuming foods that are high in sodium can lead to feeling bloated or puffy the following day, as stated by Goodson. This is why Goodson emphasizes the importance of maintaining proper hydration before and after a substantial meal.

 

Consuming foods that are high in sodium can lead to feeling bloated or puffy the following day, as stated by Goodson. This is why Goodson emphasizes the importance of maintaining proper hydration before and after a substantial meal.

 

In addition to drinking an ample amount of water, you can also enhance your hydration by incorporating something extra into your beverage.

 

According to The Nutrition Twins, one approach is to stay hydrated throughout the day with water infusions such as the Apple Cider Vinegar Lemon "Detox" Drink or the Cranberry Orange Ginger "Detox" Water. These fluids aid in restoring normal hydration levels by eliminating the excess sodium, sugar, and water that are retained, thereby alleviating bloating and heaviness.

 

Please note that this article has been revised and updated, including additional content and proofreading revisions, as well as updated contextual links. The original version of this article was published on November 24, 2022.