I’m not gonna lie you guys, I love to eat. And I’m guessing if you’re reading this post right now, you probably enjoy a noshy nosh or two as well.
Eating can be awesome.
Until it’s not.
It seems like one minute you are merrily munching away, and the next, you’re racked with guilt and shame. Then, the following morning comes, and although wanting to put the whole overeating thing behind you, you wake up with a reminder known as the food hangover. Baaaah.
As slothful and puffy as you may feel, don’t let your reaction to the night before be to blame for triggering anything you’ll most likely regret tomorrow.
Use the valuable tips below to get back on track the after you overeat.
1. Beating Yourself Up Is NOT Allowed
Upon waking the morning after you overate, as much as you might want to curse and beat and bog yourself down with guilt, at least try to focus on the fact there’s a brand spankin’ new day ahead of you; an opportunity to start fresh. Easier said than done, I know. But there’s a method to this madness, baby cakes!
Wiping the slate clean by forgiving yourself for overeating, can prevent setting a negative tone for the day, not to mention turning to food if you tend to eat when bummed out.
Or stressed or happy or bored.:-)
For me, dwelling on a situation is usually a downward spiral. I have a tendency to start noticing and criticizing my every flaw (which is one thing I know I’m good at!). More often than not, I end up in a much crummier state than I was in originally, and I allow it to put a huge damper on my day.
2. Be Your Own Cheerleader
Since you’re choosing to start fresh, you might as well start off strong, right? Meaning, kick some butt and root yourself on throughout the day.
- Use encouraging words with such statements as, “I’ve got this,” “Look at everything I’ve already accomplished,” or “I have put too much effort into feeling better to give up now.”
- Read inspiring stories about overcoming hardships, beatings the odds, and making dreams a reality. Take a peek at the blog, Goal Setting for Success where you’ll find numerous motivating stories to get you pumped up and ready for the day ahead.
These stories remind us that a) in the grand scheme of things, if overeating one day is the worst thing that happens to us all week, we’ve got it pretty good, and b) the people we are reading about are crushing their goals, there’s no reason we can’t do the same flipping thing, ya know?
- Hop on Pinterest and scope out photos of toned physiques that’ll inspire the pants off you. Pinterest also happens to be my favorite place for motivational quotes. In fact, here’s my Pinterest board with my personal collection of motivating words. I have to say, it’s pretty frickin’ stellar. 😉 And if you like it, give me a follow. I always follow back!
- Or. Or, simply check out my post, Kick Fear’s Butt with These 50 Mind-Blowing Quotes by clicking here. These are some of the absolute best quotes when it comes to motivation. By the time you’re finished reading that post, you’ll be doing your very own movie montage to the Rocky theme song.
3. Eat a Stick to Your Ribs Breakfast
Have you ever overeaten one night and woke up the next morning literally hungry (especially if yesterday’s food fest involved loads of carbs)? Well, there are different theories as to why you feel those gnawing hunger pangs once you emerge from slumber.
One assumption is your overeating from the day before stretches your stomach out. Some say after a large amount of food has passed through, the stomach, which expands in order to hold all that food, stays in that stretched out position. Now, it’s both big and empty causing you to feel hungrier than usual.
You know what I say to that? What a bunch of malarkey.
Sure, it’ll stretch to accommodate any food you devour, but our stomachs shrink back down to a normal size as soon as the food works its way down south.
To summarize the explanation that doctors back up, feeling hungry the morning after has to do with the “surge” of insulin (mostly brought on by simple carbs including baked goods, pasta, candy, etc.) resulting in blood glucose levels to steadily drop while you sleep. This, in combination with hormones aiming to work against insulin, activates “the appetite centers in your brain…making you feel hungry again.”
However, eating a filling breakfast made up of protein, healthy fats, and fiber should take care of it. And speaking of, I have a pretty great way to nip that post-binge hunger in the bud.
Whether I ate a little too much the night before or I’m fueling my body for the 8 hour dance rehearsal I have ahead of me, my egg-elicious sandwich is the perfect go-to breakfast, made up of 2 poached eggs, 1 slice sharp cheddar, 1/2 small avocado (sliced), and 2 slices whole grain toast.
Gaaaaah. This sandwich just makes me so. dang. happy.
And I’m telling you, it kicks any hunger to the curb and will keep you satiated for hours.
After a night of overeating, I know the last thing you probably want to do is pound a ton of water. Believe it or not though, it’ll make you feel quite a bit better. Along with flushing out those toxins, downing water will also help the digestion process, and actually battle the bloat.
Aim to drink 2 full glasses of water right after rolling out of bed. Then throughout the day, take a water bottle everywhere you go and regularly sip on that bad boy. Now if you’re like one of the many people out there having a hard time getting their 8 recommended daily glasses in (each glass equaling 8 oz. or 1 c.), just shoot for the RDA by the end of the day.
Already used to guzzling the recommended amount in a day? Up the goal to 90 oz., then wave buh bye to tummy bloat and toxins.
And say hello to the bathroom.
5. Eat Clean Foods, But Don’t Deprive Yourself
Attempting to do damage control by majorly restricting your calories or skipping meals may set yourself up for a binge later on. If you are cutting way back on the calories you consume for the day, chances are, you will be ravenous toward the end of it.
And when you’re so hungry that polishing off a box of still frozen solid frozen waffles sounds like a dream come true, I’d say your course of action to make up for overeating has just bitten you in the butt.
I suggest planning out your meals and snacks for the day as opposed to deciding what to eat last minute. First of all, just knowing what to expect seems to be helpful. And second, you have no decisions to make in the moment.
Meaning that making food choices even when hunger is not extreme, the unhealthy foods will be much tougher to resist.
Basically, sticking to a meal plan for the day can keep you from being tempted.
6. Get Your Z’s
You know what I despise? Feeling tired.
In addition to the low energy, often times my emotions end up driving me to the oh-so-lovely state of Agitated. Ever been? Sourpuss City is another place I frequent. Mostly because Crymea River runs through the middle of it.
Seriously though, if your body isn’t receiving the quality sleep it needs, it’s going to crave sugary treats and other junkity junk in an attempt to get some quick energy!
Although the energy does hit the system pretty fast, it seems to peace out almost as quickly as it came, leaving nothing but…mmm hmm. The crash. Ugh! And sometimes those dumb sugar crashes make you feel even more exhausted than you were to begin with.
At this point, it’s very possible you’ll start the process all over again by gobbling up even more junk food for a little “quick energy.”
The Cleveland Clinic tells us craving unhealthy food stems from the fact that sleep deprivation messes with the levels of important hormones.
The glorious hormone leptin suppresses the appetite, but researchers found lack of sleep causes it to decrease. On top of that bummer, you have ghrelin, the hormone responsible for controlling hunger. Without the proper amount of sleep, this sucker increases which ends up increasing your appetite as well.
Most recently, study’s conducted on sleep deprivation suggest it “increases levels of a brain chemical similar to the chemicals in marijuana, causing a craving for high-fat foods.”
Looks like sleep is turning out to be much more important than we thought.
7. Add on 15 Minutes to Your Normal Cardio Session
As long as you’re not doing the whole “I am determined to work off every last calorie from my overindulgence” way of thinking, tack a little extra cardio on to your regular gym session.
Besides burning extra calories, nutritionist and registered dietician, Lauren Minchen explains that, “breaking a sweat the day after a binge can help deliver oxygen to the digestive tract which keeps food moving through smoothly and can help people feel less blah.”
An attempt to make up for your overeating by cranking out a super long cardio session is a slippery slope. Whether you tell yourself, “I’ll just double up on the cardio tomorrow” to rationalize the overeating that’s about to take place, or as a reminder of what your punishment is for having a moment of weakness, the binge ––> exercise cycle is a pretty easy one to fall into.
Believe me, years ago I
spent wasted many a weekend caught up in that cycle.
Aside from your body being more prone to injuries, it can lead to low self-worth, depression, fatigue, anxiety, and more.
8. Be a Busy Little Bee-astling
Fill your day with to-do’s. Bonus points if they include some light activity. (I’ll talk more about this in a moment!)
It doesn’t do you much good vegging out in front of the boob tube all day, feeling lethargic, bloated, and probably still a smidge honked off about yesterday’s overeating.
In other words, you’re not oozing with positive vibes.
To muck up matters even more, watching TV when you’re already in a not-so-hot space, might very well be setting the stage for a little self-sabotage.
Let’s see if you can guess what I’m referring to when I mentioned “self-sabotage.”
It goes hand in hand with TV time like dueling and banjos.
Music and dancing.
Laughing and peeing yourself…
That’s right! It’s eating!
Eating and watching TV are like two peas in a pod.
And by planting yourself on the couch to binge-watch Law and Order SVU, there’s a good chance you’ll take part in some mindless eating.
Essentially, mindless eating is eating on auto-pilot. When people are distracted while eating, it’s not uncommon for them to overdo it. So! Avoid putting yourself in a position (ahem, watching TV) that will likely result in overeating, and get that beautiful booty of yours out and about!
Doing this stops you from sitting at home being a glum-bum, and prompts you to tackle the to-do’s on your list. Also, instead of typing your to-do list up in your phone, pull out a piece of paper and actually write the tasks down.
Then acknowledge the fact you’re being productive by checking those humdingers off once they’re complete!
The productivity experts over at Toodledo say the act of crossing off to-do’s causes a “sense of accomplishment,” and is physical proof you’re making progress. Thus, motivating you to get even more done. That should put a pleasant pep in your step.
Speaking of pep, we’re gonna zip our way through several to-do’s that’ll get you up and moving. Use these general suggestions to help you come up with even more active to-do’s.
- Shop for groceries
- Tidy up around the house
- Do some yard work
- Hand wash the car
- Take a trip to the mall (Psst…don’t forget to use the well known method of parking as far way from the mall entrance as you can, and get even more steps in!)
…and so on and so forth
To wrap things up, we of course can’t turn back time. And squandering our time and energy away stressing about a moment that’s over and done with only makes us feel poopier.
Well keep this good news in mind. The Active Times published an article on whether or not a person could gain weight after only one day of overeating. The website explains that “to gain even just one pound over the course of a single day, you’d have to eat an absurd amount of food; an amount that for most people is virtually impossible.”
They went on to say, “weight gain is more commonly a result of poor eating habits that are habitual over a longer period of time.”
So as long as one night of overeating doesn’t turn into a one week binge, you really have nothing. nada. zilch. to worry about. Mmm k?
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