Exactly How Do You Get Back On Track When You've Been Overeating?

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Exactly How Do You Get Back On Track When You’ve Been Overeating?

Exactly How Do You Get Back On Track When You’ve Been Overeating?
sarah baker

Written by

Sarah Baker

Nutritionist @Nutiro

It can be very tempting to give yourself a cheat day.  Eat something you know you shouldn’t, or perhaps eat a little more than you should.  These moments can give you some temporary gratification, but with every cheat comes the risk of it turning into a habit.  If you’re already at that point, don’t worry.  Rather than type in ‘how to stop overeating’ and work yourself into a panic when you see the search results, follow these tips to get back on track to reaching your wellness goals.

 

 

1. Step #1 Healthy Attitude for a Healthy Diet

 

This might be easier said than done, but try not to feel guilty about overeating.  The more you dwell on something, the harder it can be to move past it.  Instead, start back on your diet by eating some of your favorites.  You’ll be reminded of why you love healthy food so much, and less inclined to reach for processed junk as a result.

 

 

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2. Step #2 Walk it Off

 

A short walk around the block can help stimulate digestion and raise your blood sugar.  Just be sure not to exercise too long, or your body will send more blood to your legs.  This will slow down digestion.  Aside from helping you after overeating, going for a walk is a great habit to get into.  Some people walk for exercise, others do it because it’s relaxing (almost like meditation).  Regardless it will help you clear your head and keep you dwelling (see Step #1).

 

 

Also Read: A Comprehensive Collection of Best Exercises for Weight Loss

 

 

3. Step #3 Splish Splash

Hydration is an essential part of just about any health routine or treatment.  In regards to how to stop overeating, proper hydration helps you feel full longer because it dilutes your stomach acids.  If you’re in need of a flavor burst, ditch the flavored water and instead toss in a few slices of lemon or lime.  If your sweet tooth is what caused you overeat in the first place, this can help satisfy that little pest.

 

 

LEARN WHAT YOU SHOULD BE EATING
TO MEET YOUR WEIGHT LOSS GOAL DATE
  

 

 

4. Step #4 Macro Management

Don’t skip your next meals in order to ‘compensate’.  Rather than getting you back on track, this will throw you even more off track.  Not to mention it can lead to more binges in the future.  Instead, stay mindful of your portions when you’re eating.  Make balanced meals that cover your necessary macros and are rich in variety.  Fibrous foods in particular can help with craving control, so try to incorporate fiber in your meals.

 

▶ Click here to learn how to manage Macros to Lose Weight

 

 

▶ Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.

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sarah baker

About the author

We are here to support you on your journey to good eats with more healthy food options at your fingertips. Use our Nutiro customized meal plans and take the guesswork out of eating balanced meals for whatever meal options you prefer - Clean Eating, Keto, Paleo, Gluten-Free, Vegan - for any time throughout the day - breakfast, lunch, dinner, and snacks. Just like Sarah, we want to make YOU the hero of your own healthy eating lifestyle and help you make good choices with our Nutiro meal plan generator. Sign up and become your own hero in the Nutiro community!