Picture this: You’re at a meal, enjoying delicious food, and you can’t resist licking the plate clean. Or maybe you turn to cookies for comfort. We’ve all been there. Overeating is a common experience.
But how you talk to yourself after overeating is crucial for your health. As a registered dietitian, I encourage you to reframe your thoughts.
First things first, know what’s what
It can be challenging to determine if you’ve truly overeaten since there’s no clear definition. Overeating is subjective – it could be feeling uncomfortably full or experiencing physical discomfort after a meal.
True binge eating is different from occasional overeating. It’s important to distinguish between feeling like you’ve overeaten and actually overeating to the point of discomfort.
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Identifying the cause of overeating can be helpful. It could stem from skipping meals, emotional triggers, or simply enjoying the food and company.
Overeating is human—here’s what to do after
If you’ve overeaten and are feeling the physical effects, take these steps:
Get curious about the cause
Explore why you overate – whether it was due to circumstances, emotions, or simply enjoying the food.
Practice reframing negative thoughts
Avoid self-criticism and reframe negative thoughts into realistic alternatives.
Remember: Feelings and fullness are temporary
Physical discomfort will pass, so be kind to yourself and avoid behaviors that worsen the discomfort.
Try zooming out
Look at the bigger picture and don’t harp on occasional overeating instances.
The bottom line
Overeating is part of being human. Don’t dwell on it and miss out on life’s moments. Embrace balance and self-compassion.
