Maybe you looked up last night and realized you ate all of the wings instead of saving half like you meant to. Or maybe, despite your best intentions, you overdid it with the Thanksgiving leftovers or the holiday party buffet spread.
Don’t panic. Overeating days happen to the best of us. And the thing is, the “damage” you do in one day is not going to turn you suddenly obese overnight. “Overeating for one day may affect your ability to lose weight, but it will not make you gain weight,” says Keri Gans, R.D., author of The Small Change Diet. So really, the most important thing is to get yourself back on trackâ€”which means not skipping meals or falling victim to the “well, I already blew my diet, so I may as well continue to blow it” mentality.
These tips should help you resume your healthy habits ASAPâ€”because weight maintenance (and loss!) is way more about the decisions you make over time than it is about one random binge-fest.
Even if you wake up feeling full and sluggish from all that fill-in-the-blank you ate the night before, force yourself to start the day with breakfast. Not only does it reset your body by getting your metabolism going, but it also helps you set the tone mentally for a regular eating day.
Hydrate, Hydrate, Hydrate
Water is so clutch on the day after you overeat. Why? It helps you feel full, so you won’t be as tempted to carry your overeating day into the next day, too.
Have a Filling Salad for Lunch
The water in the veggies will help hydrate you and take away that groggy food-hangover feeling.
Eat an Afternoon Snack
Don’t skip out on this! It’s important to keep your metabolism going so you don’t suddenly crash and begin another overeating session. A handful of almonds and a piece of fruit should do the trick.
Cook Dinner at Home
If you had plans to go out with the girls, invite them to your place instead for some healthy reboot-your-body home cooking. Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need without all the processed gunk, which would only perpetuate your bloat.
Try to Squeeze in a Workout
When you feel like you’re carrying a small child, building up the mental energy to hit the gym can seem majorly daunting. But really try to do it because youâ€™ll feel so. Much. Better. Even a light yoga class or lifting some easy weights will suffice.