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Photo:Eating Well/Getty Images
Eating Well/Getty Images
So you ate an entire pint of ice cream while binge-watching Netflix. Or maybe you ate more dessert than felt comfortable at a family gathering. We’ve all been there. But then the inevitable happens. You wake up the next morning feeling not so great and maybe a little anxious and guilty. And you’re wondering what to do next.
While you may have the overwhelming urge to restrict calories, cut out carbs or resort to an expensive cleanse, dietitians recommend you let it go and get back into your regular routine. There is no need to take any extreme measures.
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The First Thing You Should Do
You might think the best way to recover from a sugar-filled night is to double down on rigid food rules. But with that approach, you can really get caught in a vicious cycle. Instead, let it go and get back to your regularly scheduled programming!
Resist the urge to “undo” the sugar with more restriction, saysMarissa Beck, M.S., RDN, founder of Revv Health. “Get back into a routine with ample self-care, tune into hunger and fullness cues, and aim for regular meals and snacks that include all macronutrients,” she says.If you focus on balance and nourishing your body, you can get on with the show in a way that supports your physical and mental health.
What’s the first step you should take? Start your day with a nourishing protein- and fiber-rich breakfast to set the tone. While you might thinkskipping breakfastis a good way to make up for the sugar you ate the night before, the opposite is true. Eating a nutrient-dense breakfast that’s rich in protein and fiber supports balanced blood sugar and will keep you feeling energized and ready to take on the day. It can also prevent cravings and overeating later in the day so you don’t repeat the same cycle.
Why Getting Back to Your Routine Is Key
No diets, cleanses or restricting calories here! Restriction leads to bingeing, and bingeing leads to restricting. Give yourself some grace, eat a balanced meal and put a stop to the binge-restrict cycle before it starts.
“I often tie this back into the broader picture of developing a healthy relationship with food,” saysAlexis Silver, M.P.H., RDN, a dietitian in Toronto. “At some points in your life, you’re going to eat more sugar, sodium or fat. But your overall habits and lifestyle choices are what really determine your health. We’re all human!”
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Other Tips & Strategies
In addition to nourishing your body and eating regular meals and snacks, there are other things you can do to alleviate any unpleasant physical or emotional symptoms. These strategies can help you get back on track and move on.
The Bottom Line
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