Food & Drinks

How To Get Back On Your Diet After Overeating

How To Get Back On Your Diet After Overeating

Overeating can happen very easily, even if you are trying to lose weight. Sometimes the dessert table at the party looks too tempting and you before you realize what happened, you ate two cookies and a big piece of cake. Or perhaps you intended to share your French fries with your dining partner but ended up eating the entire plate. No matter the cause of your overeating, getting back on track is possible.

DO: Do: Analyze Why You Overate

Understand why you overate to move forward and get back on track with your diet. Sometimes overeating occurs because of emotional stress or boredom. Although you cannot always control these emotions, you can learn to identify the stressors and make a decision not to overeat when those feelings occur. Other times you may overindulge because you have not eaten enough throughout the day in a vain attempt to lose weight faster. For women, the weeks leading up to your menstrual cycle may make you crave certain foods or feel more hungry than usual.

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DO: Do: Eat Healthy the Next Day

One bad day of eating does not mean you will gain weight or never lose another pound. Part of the weight loss process is learning to make adjustments and deal with unexpected events. If you veer off your diet plan one day, commit to eating healthy food in the right quantities the next day. If your overeating occurred because you were not eating enough calories, monitor your calorie intake the next day to ensure you are meeting your goals and staying satisfied.

DO: Do: Make a Plan to Avoid Making the Same Mistake

You might find yourself overeating under the same circumstances time after time. If social situations are your downfall, give yourself permission to have a taste of two of your favorite desserts rather than several entire servings. Drink 8 to 16 ounces of water before you go so you already feel full when you arrive. Look up the calorie counts of foods likely to be at the event to help you make the best choices possible. If boredom or stress causes you to overeat, find alternate ways to deal with the stress such as taking a walk, removing yourself from the situation, and having healthy snacks on hand.

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DON’T: Don’t: Eat Too Little

One of the worst things you can do after overeating is to try to make up for eating too many calories one day by eating too few the following day. The cycle of overeating and then not eating enough may indicate a need for nutritional counseling.

DON’T: Don’t: Mentally Berate Yourself

Having a positive attitude can help your weight loss efforts, according to a publication from the Cleveland Clinic. Make a conscious effort to acknowledge that you made some mistakes in your diet plan and put those mistakes behind you. Remind yourself of times in your weight loss effort where you made good choices in order to boost your self-esteem and get yourself back on track.

It is the rare dieter who never makes a mistake. Having a plan to get yourself back on track will help you complete your weight loss effort and reach your goals. Keeping a journal of your weight loss challenges and successes will help you remember the positive actions you took when you found it difficult to get your weight loss efforts back on track after overeating.