What To Do After A Food Binge

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Not feeling so great after eating too much?

We’ve all done it.

We’ve eaten a bit more food than we really should have and felt the digestive discomfort, bloating, and perhaps even heartburn and nausea that it can bring.

We just wrapped up Thanksgiving here in Canada and I know many people who went through it.

It’s ok.


If it’s only one meal (or one day!) once in a few months then it’s not a huge problem.

Just make sure you don’t waste time feeling guilty and beating yourself up about it.

That gets you nowhere!

So what should you do after a food binge?

You might feel like taking a nap, but it’s probably not going to help, since overeating and lying down could well increase your digestive troubles.

If possible, go for a walk to try to get yourself feeling a bit more energetic.

Avoid drinking a lot of fluids with, or immediately after, a large meal.

This will only increase the pressure on your stomach…not something you need when it’s already over-full.

Wait at least an hour and then start sipping water to try to rehydrate after the (inevitably) salty food.

The other important thing is to get yourself back on track as soon as possible.

Maybe you start with a light breakfast of protein (maybe some eggs, egg whites, Greek yogurt, nuts, smoked salmon, cottage cheese, or chicken breast) and vegetables or a bit of fruit.

Try to eat lightly throughout the next day, keeping the protein regular and drinking extra water between meals (to avoid bloating and further interference with digestion).

And yes, hit the gym for a weights session the next day so you can put those extra calories to use for muscle building!

It’s probably not useful to promise to NEVER overeat again.

That’s setting yourself up for failure and there’s no point in doing that.

Do the best you can to eat more reasonably the next time around.

With practice, you’ll be less likely to overdo it with food.


Unless you’re a prisoner on death row, there will be another meal in your future.

There’s no need to eat ALL the food you’re offered.

And if you did, a smart course correction will get you back on track.

Just a little blip in your nutrition plan.

Nothing to stop you from reaching your goal of getting and staying lean.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training, chocolate, mountain biking, and ice cream...not always in that order of preference.
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