Reviewed By Danielle Glesne, RDN, LD, CDCES

Okay, you overindulged.

It happens. We all do it at times.

I’m writing this on July 5th, the day after a long Fourth of July weekend. Most of us consumed too much of something over the weekend—whether that was calories in general, processed foods, alcohol, or something else.

So, what now?

Here are some things NOT to do in the wake of overindulging—as well as what to do instead…

1. Don’t Feel Guilty

After overindulging, a feeling of guilt can seep into your mindset.

Don’t let it.

It happens. You’re not alone. Everyone does it at times. There’s no reason to beat yourself up and compound or extend the effects.

What to do instead

Instead, recognize that it happened and simply move on. It’s in the past now. You can certainly learn from it and carry lessons learned into the future, but there’s no reason to dwell in the past. You’re not going that way.

Onward!

2. Don’t Over-Restrict Food

After overindulging, there’s a temptation to over-restrict to “make up for it.” Sometimes this looks like over-restricting calorie intake, other times it looks like over-restricting which foods you consume.

Don’t do it.

This can perpetuate the “all or nothing” mentality that plagues so many on their health journey.

What to do instead

Instead, get right back on your nutrition plan—focus on sourcing a rich array of nutrient-dense foods such as lean meat, seafood, and dairy; fruits and veggies; whole grains; nuts and seeds; and including fun foods and drink along the way.

3. Don’t Binge on Exercise

After overindulging, there’s a temptation to binge on exercise—especially cardio—to compensate.

Don’t do it.

This serves to perpetuate an unhealthy relationship with exercise—one that uses exercise as punishment for poor nutrition decisions.

What to do instead

Instead, get right back on your fitness/activity plan—focusing on a healthy balance of sustainable activity that you enjoy. Whether that’s strength training at the gym, going for a walk, or something else, returning to activity you enjoy—as opposed to punishing yourself with fitness—is the key to long-term, sustainable results.

4. Don’t Start a Diet

People are often more open to starting a diet after overindulging. Some even plan to start a diet after planning to overindulge (i.e. “I’m going to start that diet after the holiday weekend”).

Don’t do it.

Similar to over-restricting food in general, diets rely on over-restricting calories, nutrients, or food variety in some way, shape, or form, and contribute to the chronic dieting that confines so many people year after year after year after year.

What to do instead

Instead, find a balanced, sustainable way to pursue your health goals without over-restriction. Again, focus on sourcing a rich array of nutrient-dense foods such as lean meat, seafood, and dairy; fruits and veggies; whole grains; nuts and seeds; while including your favorite fun foods and drink in moderation along the way.

5. Don’t Continue to Overindulge

This may go without saying, but overindulgence can fuel overindulgence. For some, overindulgence “breaks the seal”—usually the seal of over-restriction—and opens the floodgate for continued overindulgence.

Don’t do it.

There’s no need to continue to compound the effects of overindulgence with more of the same. Don’t let a day or two turn into a week or two… and then a month or two… and then a year or two.

What to do instead

Because overindulgence can stimulate increased hunger, instead focus on proactively nourishing your body with nutrients that satiate your body—specifically protein and fiber.

For a list of foods rich in protein, see our article: What Are Macros?

And for a list of foods rich in fiber, see our article: How Much Fiber Should You Eat in a Day?

Bottom Line

After overindulging, rather than putting effort into beating yourself up, instead channel that focus into getting back on plan and moving forward.

The past is in the past.

Pick up lessons learned and move into the future.

Questions?

If you could use some guidance on what this means for your individual context or goals, please don’t hesitate to CONTACT US.

We’re here to help.