You overate, now what? That feeling after overeating can be uncomfortable could even hurt your stomach… It may even make you feel like you need to unbutton your pants.
While the feelings are not fun, they are normal. What do you do when you overeat and how do you prevent the unhelpful feelings and thoughts?
DRINK WATER
Don’t chug it by the litre until you feel sick. Sip on a cup of water after a big meal. It can help your body get rid of the excess salt you probably got from your meal. It can also keep you from getting constipated. Continue to drink water throughout the day to keep yourself hydrated.
GET SOME REST
Research studies show that a lack of sleep can increase your appetite because it alters your hormone levels and throws off normal feelings of hunger. You’re also more likely to crave unhealthy, high-carbohydrate and high-fat foods when you are tired. Getting eight hours of quality sleep will keep your hormones regulated so you can make smart food choices.
FOCUS ON WHOLE FOODS
Increase your vegetable and fruit intake and load up on plant-based foods. The extra fibre will help increase your satiety levels and leave you feeling fuller for longer. Focusing on whole foods also helps diminish sugar cravings and feeds your body the nutrients it needs. It will give your mind a break and leave you feeling better and more refreshed. It will also help you get back on track with your goals.
REDISCOVER MINDFUL EATING
You don’t want overeating to impact future meals – whether that be the same day or the next. Even after you have overeaten, you will need to eat again. Instead of living in the past, focus on reconnecting with your body and eating without judgement.
Tune in to the flavour of the food and pay attention to how your body responds. Eating mindfully helps cultivate a healthy relationship with food.
MAKE YOUR NEXT MEAL HEALTHY AND SATISFYING
Eat normally. Eat what you want when you’re hungry and stop when you’re full. Following your hunger and satiety signals isn’t always easy, especially in the beginning, but it’s key to maintaining your happy weight. Of course, you don’t need to force yourself to eat a meal if you’re not hungry yet but you shouldn’t feel like you have to skip your next regular mealtime. – IOL
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