How To Bounce Back From Holiday Overeating


Holidays are often filled with family, friends, and fun. But along with the laughs and good times, you may have indulged in wine, cookies, decadent desserts, and extravagant meals. While you might have enjoyed the indulgence at the moment, you may feel lousy now—physically and emotionally.

You CAN recover from the effects of holiday overeating, but you’ll have to do a little work to get your eating back on track. With these tips, you’ll start feeling better pretty quickly.


The Effects Of Unhealthy Eating

If you indulged in a few days of eating unhealthy foods, you’re probably feeling sure signs of discomfort, including:

Constipation: Foods high in fat and carbohydrates and low in dietary fiber may lead to constipation (difficulty with bowel movements). The biggest culprits are cheese, red meats, and processed foods like cookies and crackers with lots of fat and little fiber.

Bloating: Cheese, soups, sauces, and processed foods like potato chips and salad dressings are some foods that are notoriously high in salt. But even bread can be high in sodium. These salty foods can make you retain water, leading to a bloated feeling. Higher-fat foods may also take longer to digest and contribute to bloating.

Emotional effects: If you’ve been eating a healthy, nourishing diet and then overeating high-fat or high-sugar holiday foods, it’s normal to feel as though you’ve sabotaged your efforts. You may feel disappointed with yourself. Or, you might have problems concentrating and sleeping due to physical discomfort.


How Do You Overcome The Effects Of Overeating Unhealthy Foods?

While you may think you should skip a meal or two, that’s the worst thing you can do. You need to return to regular healthy eating as soon as possible. Try to eat a balance of nutritious foods, including:

  • Whole grains
  • Varied fruits and vegetables
  • Legumes such as beans, peas, and lentils
  • Yogurt or low-fat dairy
  • Protein such as lean meat, poultry, fish, and nuts
  • At least 6-8 glasses of water a day

You’ll find that having a healthy eating plan before the holiday can help you when you’re at parties and dinners and are faced with sugary, salty, and high-fat options.

Don’t arrive starving or think: “I’ll skip breakfast/lunch so I can eat more later.” Eat your regular healthy meals, then go to the party and eat the quantity you usually eat.

But, be mindful of what you’re eating, choose the foods you most want, and eat them slowly—enjoying every bite.


Will Extra Workouts Burn The Excess Calories? 

Some research shows that regular exercise during overeating could protect people from negative metabolism changes. Both cardiovascular exercise and weight training are recommended, especially for weight loss and maintenance. Just be careful not to overdo a workout thinking it will help you burn the excess calories you consumed.