You’ve just had a large, wonderful dinner, but now you must pay the price for overeating. When you overeat, you may experience bloating and lethargy. You might possibly get stomach pain and cramps. Regardless of the symptoms that accompany feeling bloated, this physical pain might dampen the remainder of your day.
While the easiest strategy to cope with overeating would be to prevent it by eating in moderation at all times, this is somewhat more difficult than it seems. When all of your favorite meals are in front of you, the temptation to overindulge may be overwhelming, particularly on food-centric holidays such as Thanksgiving. So, how can you prevent your eyes from becoming larger than your stomach while enjoying a sumptuous and wonderful meal?
You’re not alone if you find yourself often overeating and feeling overly full after a meal. We sought the advice of many nutritionists in order to determine the healthiest methods for repairing the harm caused by overeating. Also, for additional dietitian-approved recommendations on healthy eating habits, be sure to read 5 Best Eating Habits to Help Boost Your Metabolism.
Ensure that you are hydrated.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Expert Medical Board, consuming meals rich in sodium “may lead to feeling ‘puffed up’ or bloated the following day.” Therefore, Goodson emphasizes the necessity of being hydrated before and after a large meal.
In addition to drinking lots of water, you may try enhancing your hydration by adding something to your drink.
Take a stroll after a heavy dinner.
Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos Shames, RDN, CDN, CFT, also known as The Nutrition Twins, recommend hydrating throughout the day with water infusions, such as this Apple Cider Vinegar Lemon “Detox” Drink or this Cranberry Orange Ginger “Detox” Water. “The fluid will assist restore normal hydration status by flushing out retained salt, sugar, and water, relieving bloating and heaviness.”
One of the finest things you can do to offer yourself with more immediate relief after overeating and feeling bloated is to go for a walk.
“Your thoughts will be cleared by the stroll. And if you perspire, you may produce certain substances and modest quantities of salt, while also improving cerebral blood flow “according to Nutrition Twins. Additionally, you will burn a few additional calories, which will assist to counteract any excess calories you may have ingested.
If you’re not in the mood for a stroll after a big lunch, Goodson has some alternate recommendations.
Goodson proposes beginning a casual game of football in the backyard with family. Or, if it doesn’t work, try going to the gym the next morning or parking in the rear of every parking lot while you do errands.
Return to normal with some veggies
According to the Nutrition Twins, including some fiber-rich, antioxidant-rich greens in your next meal might make your body feel better.
“Fiber from greens helps drive waste and toxins out of the colon, keeping you regular so you can bounce back and feel lighter more quickly,” state the Nutrition Twins. And the antioxidants in green vegetables mitigate some of the harm caused by excessive consumption of inflammatory sugary, fatty, and processed meals.
Begin the next day with a nutritious breakfast.
One of the things you may do the day after overeating is to ensure that you have a nutritious, well-balanced breakfast.
“The day after indulging, begin with a protein- and fiber-rich breakfast to stabilize your blood sugar,” advises Goodson. “Eggs with oats or whole-grain toast with peanut butter and Greek yogurt are excellent alternatives. This can assist improve your mood throughout the day.”
