You Pigged Out—Now What?
Bounce back after a binge with these smart moves:
- Forgive yourself. “Having one overindulgent meal should not derail you from your healthful eating habits, while being too negative will make you more likely to throw up your hands in despair and overindulge at the next meal or several meals for days to come,” Elisa Zied, RD, says.
- Give yourself a do-over. Immediately start with lean protein, veggies, whole grains, and fruit, and drink plenty of water, Zied suggests.
- Learn from it. Think about what triggered your overindulgence—not to punish yourself, but to choose smarter next time. “If you keep a food journal, you might see you ended up pigging out because you waited too long to eat,” Keri Gans, RD, says.
- Add on exercise. To feel in control again, simply tack on a few extra minutes to your regular walk, gym routine, etc. At the same time, “try not to think of exercise as a punishment for overindulging,” Zied says. If you do, you’ll grow to dread the gym.
