7 Ways To Bounce Back After Overeating

We all overeat every once in a while. Or maybe you do it more frequently than others. Since overeating is not usually planned for, it may leave you with feelings of guilt and despair. But that’s not how you should react to overeating or bingeing.

Realize that you’re overeating doesn’t mean the end of the road for you. You can pick yourself up and get back on track sooner than you think. Below, are 7 things you should or shouldn’t do after overeating.

1. Forgive yourself

This is very important. Feelings of guilt can make it harder for you to get back on track. Research shows that guilt and remorse can trigger binge eating.

Remember that we all overindulge in different things. And overeating once will not change you. It can only set you back for a day or two, but it won’t have a lasting effect on your weight. So forget about that episode and continue eating healthy.

2. Don’t starve yourself

You might feel the need to skip meals to balance out the excess calories, but you shouldn’t. Skipping meals can increase cravings and make you overeat again.

If you feel full and bloated, eat light foods like fruits. The whole idea is to resume your normal eating habits as soon as possible.

3. Learn from your mistake

Instead of feeling guilty, try to analyze the situation and find out what made you overeat. Keeping a food journal will make it easy to identify the habits and thoughts that make you overeat.

Record what happened before, during and after the binge. Most times overeating doesn’t just happen, it’s triggered by something—find out what it is and address the underlying issue.

4. Get enough sleep

Getting enough sleep will make it easier for you to get back on track. A study conducted by the University of Colorado found that subjects who got 7-9 hours of sleep ate less than those who slept for less than 6 hours.

Other than our eating habits, sleep also influences our metabolism, hormones and mood. Make sure you get enough sleep, especially in the day you overeat.

5. Don’t punish yourself with exercise

Some people usually train for hours after overeating, to burn the excess calories. But this is a bad strategy, because you won’t be able to burn all the excess calories in one workout. Secondly, this may encourage you to overeat again since you think you have a comeback plan.

Just do your normal workout, and don’t overdo it. Avoid taking things to the extreme—the goal is to bring things back to normal.

6. Eat a high-fiber breakfast

Overeating mostly happens at night, so you should start the next day with a healthy, filling meal. Even if you feel bloated, fiber will improve food digestion and it’ll increase chances of eating healthy in other meals. A piece of chicken and veggies is a good breakfast idea.

7. Go for a walk

Going for a walk will help clear your mind and give you a chance to reflect on your goals. The worst thing you can do after overeating is to sit around doing nothing – you might start bingeing again.

Go for a walk or do something (like meditation) that will keep you busy and help clear your mind.

Taking the right actions after overeating will help you get back on track fast. So remember to apply these tips the next time you overeat.


Christine J
Christine J9 months ago

Yes, it's not the end of the world.

John B
John B12 months ago

Thanks Brian for sharing the info and links.

Siyus Copetallus
Siyus Copetallus1 years ago

Thank you for sharing.

Alison A.
Alison A1 years ago

Thanks for posting.

Elizabeth O.
Elizabeth O1 years ago

Thanks for the article.

Chris W.
Chris W1 years ago


Wanda A.
Wanda A1 years ago


Razzbarry F.
Razzbarry F1 years ago

bumbles bounce

Cyn F.
Cyn F1 years ago

Thank you