We’ve all had too much to eat at one time or another. Maybe we were stressed or out eating with friends, or perhaps celebrating the holidays. We have all overdone it at some point.
Eating too much can leave you feeling stuffed and uncomfortable. You may even feel guilty or sad. You may think you need to overcorrect or “be good” to make up for overeating. But this isn’t the case. There are simple, healthy ways to get your mind and your body back on track.
1. Stop the negative self-talk
Thoughts you have or say in your head are called self-talk. These thoughts can be good, but they can also be hurtful. And it’s easy to beat yourself up. But doing so just makes you feel bad and maybe even more stressed.
Instead, talk to yourself like you would talk to a friend. Be gentle with yourself. Reframe how you think about your actions. Instead of “I can’t believe I ate so much,” try “I had such a great time catching up with friends over dinner.”
2. Take a stroll
You shouldn’t go for a run after a large meal, but a nice walk may actually make you feel better. Taking a slow stroll post-meal may even help you digest your meal a little quicker. A study shows that walking 2.5 miles helps to speed things up. In other words, it supports digestion, and hopefully, you’ll feel less stuffed.
3. Drink water
Drinking may be the last thing you want to do—you’re already full—but it may help you feel better. Like walking, water helps to get your digestion going. Drinking with meals works things through your gastrointestinal tract. It may even help you from getting backed up—aka constipated.
4. Eat more fiber at your next meal
If you’ve taken a walk, had some water and are thinking good thoughts, the next step is to focus on fiber. Fiber helps our body with an important job—naturally “detoxing.” This nutrient helps to filter out and get rid of waste from our body.
When planning your next meal (and really, all of the time), focus on fiber-filled whole foods. Fruit, vegetables, legumes and whole grains are all great sources.