Overindulge at a holiday celebration? Relax, it’s not the end of the world. Just stop right there, take stock – and some sensible steps.
Don’t panic
A one-off big meal won’t affect your weight or your health, if you usually eat sensibly and exercise. In a recent study, researchers at the University of Bath in the UK found "one meal of overeating doesn’t cause much harm for your health – although 24 hours of overeating does seem to have an effect". So, don’t throw in the towel and keep bingeing. Focus on relieving the bloated feeling and return right away to your normal routine.
Don’t lie down
It’s tempting to nap after overindulging, but it can slow your digestion, worsen acid reflux and invite heartburn. Sit up, leaning back a bit for comfort, and chat or watch TV. Loosen tight clothing. If you’re up to it, take a short stroll to help stimulate your digestive system and balance your blood sugar. According to a study in the Journal Gastrointestinal Liver Diseases, "postprandial walking accelerated gastric emptying of the meal".
Sip water
This can help wash excess salt from your body and prevent dehydration and constipation. Increasing your water intake may also temporarily raise your metabolism to burn off extra kilojoules. In a study in the Journal of Clinical Endocrinology and Metabolism, drinking 500ml of water raised resting energy expenditure by nearly a third after 30 or 40 minutes. But, avoid fizzy drinks, which can make you feel more bloated.
Get moving
After three or four hours, do something strenuous enough to work up a sweat – play ball with the kids, a jog or hitting the gym. Vigorous activity stimulates the release of feel-good endorphins, discouraging a blues-fuelled binge cycle. A review of 20 studies found it also helped suppress levels of the hormone ghrelin that stimulates hunger, and increased levels of hormones that encourage feelings of fullness.
Prepare to eat sensibly from tomorrow
It’s too late to undo today’s kilojoule-laden splurge, but if you have healthy and tasty food choices on hand, you won’t be inclined to binge again. Put together a wholesome veggie soup or a casserole, and stock up on fresh veggies for crudités and hummus or yoghurt dips for healthy snacking.
Don’t skip meals
Your blood sugar and resolve may dip, setting you up for another binge. In a study at Cornell University in the US, people who skipped meals bought 31% more junk food. Skipping meals also discourages you from exercising, as you lack the energy. Rather eat regular meals, or smaller, healthier, nutrient-dense ones, to keep your blood sugar level constant and keep you feeling satisfied, says Cape Town dietitian Claire McMahon. Replace high kilojoule fatty and refined foods with fibre and nutrient-rich vegetables, fruits, whole grains and lean proteins.
Eat slowly and mindfully
Take in the taste, smell and texture of food, and noticing when you feel full. It can take 20 minutes for your stomach to signal your brain that it’s full, and by then you can have wolfed down many more kilojoules than you need.
Finally, go to bed a little earlier tonight
After a big meal, a good night's sleep (seven to nine hours) can help you awake refreshed and able to make a good start tomorrow.
If this is not the first time you’ve overindulged, and (be honest) you struggle not to, speak to your GP or a dietitian – you may have binge-eating disorder, which can take a toll on your health if left unchecked.
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