So you overate – what to do now

1Keep occasional overeating in perspective

First things first – one day (or one weekend) of eating more than usual won’t make a difference in the grand scheme of things. Our bodies don’t work on a strict 24-hour clock when it comes to weight management – it’s what you do most of the time that matters.

That said, regularly brushing off overeating as “just one day” can add up over time. The key is balance, allowing you to enjoy special occasions without guilt, while also recognising when overeating is happening frequently enough to impact your progress.

Instead of dwelling on what you ate, shift your focus to what you can do next. The best approach? Acknowledge it, move on, and remind yourself that consistency, not perfection, is what really counts.

2Don’t skip meals or overcompensate

It might be tempting to skip meals or drastically cut back the next day to “make up for it” – but this can actually backfire. Restricting food too much after overeating can lead to feeling overly hungry later, making it more likely that you’ll overeat again.

Instead, focus on returning to your regular healthy eating pattern. Balanced meals that include protein, fibre, and healthy fats will keep you full and satisfied, preventing the cycle of restriction and overindulgence. Think of it as a chance to reset.

If you’re feeling sluggish or bloated, prioritise hydration and nutrient-rich foods like lean proteins, whole grains, and plenty of fruit and vegetables. Getting back into your normal routine as soon as possible is the best way to help your body find its balance again.

3Get moving – but not as punishment

If you’re feeling sluggish after eating more than usual, a bit of movement can help you feel better – but there’s no need to overdo it. Exercise isn’t about “burning off” what you ate; it’s about doing something that leaves you feeling good, both physically and mentally.

Rather than forcing yourself into an intense workout, try gentle movement that feels enjoyable:

• Go for a walk. A short stroll can aid digestion, refresh your mind, and shake off any sluggishness.
• Stretch or do some yoga. If you’re feeling a little off, some light stretching can help ease tension and boost circulation.
• Do something you enjoy. If you feel up to it, a strength session, dance class, or even just moving around more in your day can help boost your energy.

The important thing is to move in a way that feels good to you, rather than seeing it as a way to “undo” anything. Some days, that might mean getting a workout in, and other days, it might just mean going about your normal routine – and that’s okay!

4Stay hydrated and eat nourishing foods

After eating more than usual, you might wake up feeling sluggish, bloated, or just a little out of sync, especially if your meals were higher in salt, sugar, or rich foods. However, a little hydration and some nutrient-rich foods can help you feel back to normal in no time.

Start with hydration. Drinking plenty of water throughout the day can help reduce bloating and get digestion moving. If you had a saltier meal, your body may be holding onto extra water, and staying hydrated will help rebalance things naturally. Herbal teas – like peppermint or ginger – can also be soothing for digestion and bloating, so they’re worth a try.

When it comes to meals, focus on foods that help you feel good:

• Protein-rich foods (chicken, tofu, eggs, fish) – to help stabilise blood sugar and keep you full.
• High-fibre options (vegetables, whole grains, legumes) – to support digestion and keep things moving
• Hydrating foods (cucumber, watermelon, soups, broth-based meals) – to help rebalance fluid levels.

There’s no need to cut anything out or skip meals altogether – instead, focus on balance. A meal packed with protein, fibre, and hydrating foods will help you feel satisfied, energised, and ready to move forward.

5Reframe your mindset

Rather than viewing a bigger meal or an indulgent weekend as a setback, try shifting your perspective:

• Enjoyed a big meal with family? That’s quality time and good memories – food is meant to be enjoyed and life is meant to be lived.
• Tried lots of new foods on holiday? That’s part of the experience, and one week won’t undo long-term healthy habits.
• Had more snacks than you planned to? That’s just life – occasional moments like this won’t make or break your progress.

Food is more than just fuel – it’s social, cultural, and emotional too. A single day or weekend of eating more than usual won’t have a lasting impact on your weight. However, if it becomes a regular pattern, it can start to add up. The key is balance: focusing on what you do most of the time rather than worrying about the occasional indulgence. Recognising when it’s a one-off and when it’s becoming a habit can help you stay on track without guilt or restriction.