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Writer's pictureGabi Meltzer

What to Do When You Overeat

Megan Lee, Registered Dietician, November 2024

IBS symptoms & time of the month

We've all been there. You finish a meal, and suddenly, you realise you've eaten more than you intended. Your stomach feels uncomfortably full, and your mind may start racing with guilt or frustration. But, it's important to remember that overeating is normal, and it’s definitely not a reflection of your worth or long-term health. In this post, I’ll walk you through some simple and compassionate steps to take when you find yourself in this situation.


  1. Acknowledge the Temporary Nature of Discomfort


First things first—take a deep breath. The physical discomfort and any negative emotions you're experiencing are temporary. One meal, no matter how large, is not going to "ruin" your health or "set you back". Our bodies are resilient and can handle fluctuations in intake. It’s normal for your body to feel full after eating more than usual. Give it time, and this feeling will pass. 


  1. Maintain Your Typical Eating Habits


You might feel the need to plan to skip the next meal, eat smaller portions later on, or compensate by restricting certain foods. This is a common reaction, but it’s not helpful in the long run. Restricting can often backfire and lead to overeating again. Your body needs consistent, balanced nutrition, so stick to your regular eating habits. This will help you avoid falling into the restrict-binge cycle, which often leads to more distress around food.


By continuing to nourish yourself regularly, you’re reinforcing trust in your body and breaking free from the restrictive mindset that makes overeating feel more significant than it truly is.


  1. Reflect on Why You Overate


Rather than judging yourself, take this as an opportunity for curiosity and reflection. Was there something that led you to overeat? Some common reasons might include:

  • Distraction: Were you eating while watching TV, scrolling on your phone, or multitasking?

  • Hunger: Did you come into the meal overly hungry after restricting or skipping meals earlier?

  • Pace of eating: Did you eat too quickly and not give yourself enough time to realise you were full?

  • Restriction: Had you been avoiding certain foods, which then led to intense cravings and a sense of loss of control when they were finally available?

  • Taste: Did you simply enjoy the food, and that led to eating beyond fullness?


Pinpointing the cause of overeating can help you make adjustments in the future, such as practising mindful eating, preparing regular meals, or allowing yourself to enjoy previously restricted foods without guilt.


  1. Get in Some Gentle Movement


If you’re feeling physically uncomfortable after overeating, gentle movement can be beneficial. A relaxed walk or some light yoga can help stimulate digestion without overexerting your body. Be cautious not to engage in strenuous exercise, as intense activity can send blood away from your digestive organs, slowing down digestion. You want to encourage blood flow to the digestive system to help your body process the meal. Movement is not meant to “burn off” the food—it’s simply a way to aid digestion and bring you back to a place of physical comfort.


Conclusion


Overeating is normal, and it’s nothing to feel ashamed of. The most important takeaway is to treat yourself with compassion. Our relationship with food is complex, and there will be times when we eat past a comfortable fullness. What matters is how we respond afterward. By maintaining regular eating habits, reflecting on the experience, and practising gentle movement, you can get back to feeling good in your body without resorting to restrictive behaviours.


For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.

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