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Overindulged? Here’s How to Get Back On Track

With spring in full bloom, backyard parties and barbeques are already beginning. While there’s nothing better than enjoying a few beers and a fresh burger from the grill, it’s easy to overindulge on all the snacks, meat, and adult beverages as we take our meals outdoors.

While splurging every now and then is a normal part of any healthy diet, you rarely wake up feeling good and full of energy the next day. Here’s how to get back on track after an evening of overindulging so you can return to feeling good in your body and mind.

How To Get Back On Track After Overeating

Go for a walk before bed

If you return home after a night of indulging and it’s not too late, go for a walk before bed! There’s no need to start getting back on track the morning after. Even a short stroll around the block will give your body some movement it probably needs. You’ll also feel less full and have an easier time falling asleep.

 

Get enough sleep

While we don’t recommend you stay in bed all morning, make sure to clock in your 7-8 hours of slumber. One study found that just missing 80 minutes of sleep resulted in participants eating an extra 550 calories throughout the day. Get solid sleep to keep your hunger cues in check and to prevent overeating.

 

Don’t weigh yourself

You might be tempted to step on the scale first thing in the morning. Our best advice? Don’t. The number you see doesn’t actually reflect the food you ate the day before, and things like water weight or other factors can easily make the scale tip in either direction. Plus, one night out won’t cause any significant weight gain. Promise.

 

Forgive yourself

Spring and summer are all about having fun, surrounding yourself with friends, and enjoying food that tastes good, even the ones that might not be the healthiest. Nobody’s diet is perfect, so the best thing you can do for yourself is practice self-love and forgiveness after a night of indulging.

 

Remember that healthy food is delicious!

When it’s time to get back into a healthy mindset, remember that healthy, whole foods are not only good for you, they’re tasty too. While it might not be the beer and burger you had the night before, a hefty salad, grain bowl, or fruit smoothie will boost both your physical health and mental mood.

 

Don’t skip breakfast

Once you finally do roll out of bed, don’t think you need to punish yourself by not eating until lunch. Skipping a meal won’t do you any good. Rather, try to eat a balanced breakfast of protein, whole carbs, and healthy fats, whether that’s rolled oats with fresh fruit and seeds sprinkled on top, or a veggie omelet with a side of whole wheat toast. If your stomach is feeling a little queasy, make a fruit and veggie smoothie blended together with almond or low-fat milk.

 

Eat a healthy lunch

Continue on with your day by eating a healthy lunch packed with lean protein, lots of veggies, and complex carbohydrates which will help you feel full and energized. Also, make sure to drink lots of water to stay hydrated and ward off any hunger cues that might actually be a sign that you’re thirsty. With a balanced lunch, you’ll be less likely to graze and snack before dinnertime.

 

Don’t eat a late dinner

For tips on your third and final meal of the day, your best bet is to eat dinner on the earlier side. A handful of studies have found that calories consumed later at night are more likely to be stored as fat compared to calories eaten earlier on in the evening. As a rule, make sure you don’t eat at least two hours before bedtime. Fill your plate with lean protein, lots of veggies, and complex carbs. A balanced meal at the end of the day will set yourself up for success for the days to come!

 

Take advantage of any idle time

If you find you have downtime throughout the day, fill in the gaps with movement, whether that’s a walk, jog, some at-home yoga, or a few bodyweight exercises in your living room. Seriously — moving your body throughout the day when you otherwise would be sitting on the couch will make you feel a lot better.

 

Make a note for next time

While overindulging is perfectly normal, remind yourself how it makes you feel the following morning. Maybe even write it down in a journal or a note on your phone. That way, the next time you head to a barbeque or backyard party you can practice a bit of portion control. You can still drink and eat yummy food, but maybe stick to one alcoholic beverage. And make sure to balance it all out with lots of water, veggies, and fresh fruit!