4 tips for controlling damage after eating too much

You just finished eating a huge, delicious meal – but now, you’ve got to pay the price for eating way too much. When you overeat, your body may start to feel bloated and sluggish. You may even start to feel abdominal pain and cramping. No matter what symptoms may accompany feeling full, this physical discomfort can get in the way of the rest of your day.

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

If you find yourself overeating and often don’t feel full after eating, you’re not alone. In order to find out the best ways to approach damage control healthily after eating a lot, we consulted a few nutritionists to get their insight. So here are some dietitian-recommended tips to help you tackle your post-meal slump after eating a lot — and for more dietitian-approved advice on healthy eating habits, also be sure to read The 5 Best Eating Habits To Help Boost Your Metabolism You have, for example, nutritionists.

Make sure you moisturize

Eating foods that are high in sodium “can contribute to feeling ‘bloated’ or bloated the next day,” according to Amy Judson, MS, RD, CSSD, LDwho is the author Sports nutrition book And a member of our Medical Expert Council. This is why Goodson stresses the importance of making sure you stay hydrated before and after you eat a hearty meal.

In addition to drinking plenty of water, you can also try to boost your hydration by adding a little water to your drink.

“One thing you can do is hydrate throughout the day with a water soak, like a ‘detox’ drink of apple cider vinegar and lemon or a ‘detox’ cranberry-ginger water,” Tammy Lakatos Shams, RDN, CDN, CFTAnd the Lyssie Lakatos, RDN, CDN, CFTAlso known as The Nutrition Twins. “The fluid will help restore your natural state of hydration as it flushes out excess sodium, sugar and water trapped with them, relieving bloating and heaviness.”

Related: The best electrolyte drinks and powders to keep you hydrated throughout the day

Go for a walk after your big meal

Two mature female friends walking to burn body fat all over
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One of the best things you can do for yourself to provide more immediate relief after eating a lot and feeling overly full is to go for a walk after your meal.

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

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

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

Get back on track with some veggies

According to the Nutrition Twins, eating some antioxidant-rich, fiber-packed vegetables at your next meal can help restore your body to feeling better.

“Fiber from greens helps flush waste and toxins out of your colon, which helps keep you regular so you can bounce back quickly and feel lighter,” Nutrition Twins say. “And the antioxidants in green vegetables counteract some of the damage caused by overeating sugary, fatty, and highly processed foods.”

Start the next morning with a well-balanced breakfast

High protein breakfast avocado egg toast
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One of the things you can do the day after you overeat is make sure you start your day with a healthy and balanced breakfast.

“The day after you overeat, start with a high-protein and high-fiber breakfast to get your blood sugar 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. This will help feel better throughout the day.”

Samantha Bush

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

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