What to do when you overeat?

Undoubtedly, many of us face the situation of strong desire to eat unhealthy food. Some people are more prone to eat in front of the TV, some can’t resist themselves when gathering with friends. Very often people can’t control their appetite during holiday due to the variety of foods that we prepare for a celebration. Moreover, such occassions might happen not only during holidays, but at any time. However, there is nothing common between eating disorders and simple overeating. In this article we are going to discuss about what happens with our bodies when we overeat and how to deal with it. 

Let’s understand first: why do you feel uncomfortable after you overeat?

Did You Overeat? What Now?
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By ‘bad,’ we don’t refer to the guilt you feel after consuming huge portions of food. We are talking about the physiology that makes you feel uncomfortable in the first place. Your stomach becomes so full of swallowed air, liquids and food let alone gases, so it becomes stretched to the maximum and that’s why it hurts.

When overeating, the stomach has the difficulty of digesting all these products, causing stress to the organism. The heart has to work more increasing the stream of blood to the whole body. Therefore, heart diseases are the common results of obesity. 

Did You Overeat? What Now?
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Take it easy on the liquids

When you overeat there is no need to fill your stomach even further. Therefore, don’t drink water because it will fill your stomach further and make you feel worse.

However, you can replace the water with warm peppermint tea. The herb has volatile oils that helps relax your stomach’s walls and relieve some of the discomfort. In addition, the warmth of the tea stimulates digestion, encouraging you to burp the extra gases and helping you feel less stuffed.

Did You Overeat? What Now?
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Some people prefer to have a cup of coffee after eating, but this can have a different effect from one person to another. While it can alleviate the symptoms of someone, it can make another feel even worse.

Don’t exercise a lot to make up for it!

It’s a very common mistake. You overeat, so you think that you should give yourself a hundred push-ups or indulge in a very intense cardio workout so you can burn the extra calories.

Some think the exercise will relieve them of the discomfort immediately! But that’s not true. Exercising immediately after overeating will only make you feel sick.

Have a walk and do belly rubs

While it might be difficult to even think of moving after such a heavy meal, walking is actually the best thing you can do after overeating. It stimulates your stomach to digest.

Once you come back, give your belly a few gentle belly rubs. The gesture relaxes you, and thus helps to relax your stomach as well, relieving the discomfort.

Don’t even think of skipping meals

Did You Overeat? What Now?
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After overeating, many of us think, “I will skip next meal to make up for all the mess I ate!” That’s pretty unhealthy and could actually end up backfiring. Skipping meals and fasting can make you overeat once more when you are presented another meal.

You don’t want to fall into another vicious cycle of that, do you? Of course, that doesn’t mean forcing yourself to eat your next meal even if you aren’t hungry, but just don’t starve yourself either. On the same line, follow healthy eating plan and make mental effort not to overeat again. Eat when you are hungry and stop when you are full. Very often the simple reason of overeating is being bored.

By eating delicious foods and drinking big portions of sweetened beverages, we feel comfotable. Therefore, when you feel the desire to eat something even if you’re not hungry, just try to entertain yourself with something else. For instance, go for a walk, talk to someone, or read. 

Prevent such situation from happening again

Besides making mental efforts, there are a few practical steps you can take, too. First of all, don’t starve yourself during a day. Undereating during the day means overeating later. Unsurprisingly, it happens to those, who mostly skip the breakfast and have snacks instead of full meals during lunch. As a result, in the evening such people can’t resist the table served with unhealthy meals.

Second of all, control the portions of meals while you eat. Lately, the portions are becoming bigger and bigger. Thus, when you buy foods from supermarkets or cafes, that doesn’t mean the portion is right for you. You must be able to identify what portion is good for you. It advisable that you feel slightly hungry after you finish your meal.

That is because human body needs some time before it understands that it’s not hungry anymore. In order to measure right portions, use the table below. Though, the portions might vary depending on personal energy needs.

Starchy carbohydrates Size of your fist
Protein (meat/fish) Size of the palm of your hand
Cheese Size of two of your fingers
Nuts and seeds Size of your cupped hand
Fats e.g. butter Size of the tip of your thumb

Furthermore, you should have a variety of colors and types on your plate. Eat a little of everything and don’t restrict yourself to a certain diet. Don’t label certain foods as ‘bad.’ It’s okay to eat what you really like even if it seems unhealthy, as long as you do so in fair amounts.

Particular phsychological and phisyological states can also affect your appetite. Thus, lack or low quality of sleep, stress and anxiety, taking particular pills might cause overeating. 


Ability to control the appetite is not easily apprehended. Though, it’s very useful and healthy to be able to follow the right eating plan. In this article we tried to help to prevent the occasions of overeating and provided the steps that you can take whenever you overeat. Act accordingly and you can relieve yourself quickly and recover without side-effects.

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