10 Ways to Recover Fast from Overeating

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We all know that uncomfortable feeling of waking up after a vacation or holiday after less-than-healthy eating.  Feeling bloated, achy, and sluggish can happen even to the healthiest of us, but here are some tips to help you recover quickly.

Chill out

Don’t beat yourself up over letting yourself indulge. Most of the post-indulgence suffering comes from personal regret, so take a deep breath and shrug it off. Don’t let a weekend of fun trigger a long period of inactivity and poor eating.  Eating right doesn’t have to begin on a Monday, so just jump right back into it the next day. 

Wake up your tummy

Give your digestion a boost with fermented foods like kombucha or yogurt, or try warm water mixed with the juice from half of a fresh lemon.  This will help wake up your digestive tract and get things moving. 

Don't skip breakfast

Even if you don’t feel hungry, have a light breakfast such as yogurt, a piece of fruit or a green smoothie.  This will jump start your digestion process so your body doesn’t continue to store energy, as it would if you were still sleeping or otherwise inactive.

Use a stomach aid

Take an over-the-counter antacid to help with indigestion, which can be caused by overeating.  Peppermint herbal tea can also help soothe an upset stomach, and it tastes refreshing.


When you feel like you are carrying a food baby, the last thing you want to do is cardio, but put on those gym shoes anyway and get running.  Just be sure to ease in slowly and take time to warm up and stretch before powering through 30-45 minutes of a routine.  This will help release toxins from your system and give you an endorphin boost.


A prime culprit behind the overeating hangover is dehydration and water retention.  Your first priority to restore your health is to rehydrate and aim to get 8-10 glasses of water throughout the day.  Avoid artificial sweeteners as well, since these counteract hydration

Get steamy

After a nice cardio session, sweat it out in a sauna or steam room.  This will further flush out toxins, improve your complexion, and boost your circulation, helping you feel relaxed and less bloated. 

Liquid meals

"Eating" a liquid-based diet will help give your digestive tract a break from breaking down solid foods.  Try eating soups, smoothies, and juices to help fuel up while your gut is still working on the excessive foods consumed the night before.

Skip the scale

After overeating you will likely weigh more.  Know that this is probably not as a result of gained body fat, but because of water retention due to extra sodium intake.  Avoid weighing yourself the day after, since it will only contribute to feeling worse.

Focus on nutrition

Take a step back and look at what you tend to indulge in, and make an effort to counter it with something nutritious in your day-to-day diet.  For instance, whenever you have some cheese, make an effort to also have a kale smoothie or spinach salad.  Adding balance in your diet will help you feel a lot better in the long run.