Health

4 Tips for Damage Control After Eating Too Much

4 Tips for Damage Control After Eating Too Much

So you’ve just finished a big, delicious meal—but now you have to pay the price for eating too much. When you to overeatyour body may begin to feel bloated and lethargic. You may even start to experience abdominal pain and cramping. Regardless of what symptoms may accompany the feeling of congestion, this physical discomfort can detract from the rest of your day.

While the best way to deal with overeating would be to avoid it by always eating in moderation, this is honestly sometimes easier said than done. When all of your favorite dishes are in front of you, the temptation can be overwhelming—especially during foodie holidays like Thanksgiving. So how do you avoid your eyes being bigger than your stomach while indulging in a decadent, delicious meal?

If you find yourself overeating and often feeling too full after chewing, you’re not alone. To find out the best ways to take a healthy approach to controlling the damage after eating too much, we consulted several dietitians to get their insights. So here are some dietitian-recommended tips to help you tackle your post-meal slump after overeating—and for more dietitian-approved tips on healthy eating habits, be sure to also read The 5 best eating habits that will help you speed up your metabolism, according to dieticians.

Take care of hydration

Eating foods high in sodium “may contribute to feeling ‘bloated’ or bloated the next day,” according to Amy Goodson, MS, RD, CSSD, LDwho is the author Handbook of sports nutrition and a member of our Expert medical commission. That’s why Goodson emphasizes the importance of hydration before and after a big meal.

In addition to drinking plenty of water, you can try increasing your hydration by adding something extra to your drink.

“One thing you can do is hydrate throughout the day with water infusions like this one Apple cider vinegar Lemon “Detox” drink or this Cranberry Orange Ginger “Detox” water“, says Tammy Lakatos Shames, RDN, CDN, CFTand Lyssie Lakatos, RDN, CDN, CFTalso known as The Nutrition Twins. “Fluid will help restore normal hydration status as it flushes out excess sodium, sugar and water trapped with it, alleviating bloating and heaviness.”

RELATED: The best electrolyte drinks and powders to keep you hydrated all day

Go for a walk after a big meal

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One of the best things you can do for yourself to provide immediate relief after eating too much and feeling too full is to go for a walk after your meal.

“Walking will help clear your mind. And if you sweat, you can secrete some chemicals and small amounts of salt while increasing blood flow to the brain,” say the Nutrition Twins. “You’ll burn a few extra calories while you’re at it, which will help offset some of the extra calories you may have burned.”

If you’re not in the mood for a walk, Goodson has some alternative suggestions for getting your body moving after a hearty meal.

“You can start a friendly soccer game in the backyard with the family,” suggests Goodson. “Or if that doesn’t work, maybe go to the gym the next morning or park behind all the parking lots when you run errands.”

Get back on track with vegetables

According to the Nutrition Twins, eating antioxidant- and fiber-rich vegetables at your next meal can help your body feel better.

“The fiber in greens helps flush waste and toxins out of the colon, helping you stay regular so you can bounce back and feel lighter,” claim the Nutrition Twins. “I antioxidants in green vegetables counteract some of the damage caused by overindulging in burnt sugary, fatty and highly processed foods.”

Start the next morning with a balanced breakfast

high protein breakfast egg avocado toast
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One of the things you can do the day after you overeat is to make sure you start your day healthy, balanced breakfast.

“The day after your binge, start with a high-protein, high-fiber breakfast to get your blood sugar going in the right direction,” says Goodson. “Eggs and oatmeal or whole grain toast with peanut butter and a side of Greek yogurt are great options. These will help you feel better throughout the day.”

Samantha Boesch

Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha



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