So You Feel Like You Overate, Now What? (Probably Less Than You Think)

3 days ago
3 min read

I am currently on vacation in one of my favorite cities in Canada, and every time I come here, I overeat.

Why? Well, for many reasons.

The food is delicious, think toasted bagels and salty smoked fish
So many new restaurants
Lots of social eating
Celebrating birthdays
Unlimited coffee shops and flaky pastries
Meal and snack times are Infrequent

One meal can turn into a little more than expected, and last night was a perfect example. We ordered Middle Eastern food from a popular restaurant to celebrate a birthday. The food was amazing. From nourishing salads and fresh vegetables to seasoned shawarma, sumac fries, and homemade dips, I enjoyed myself thoroughly.

After my first plate of food, I checked in with myself using hunger and fullness cues.

I asked myself:

How does my body feel?
How did that food taste?
What did I like the most?
What didn't I love

What's Interesting (and so normal) is that I intentionally chose to eat more. Why? Because I wanted to. Not because I felt out of control. Not because I was being told to.

I had not eaten much during the day; I was busy with work, and the gap between my lunch and dinner was large. I was hungry going in, probably a 3 out of 10 on the Intuitive Eating hunger scale, think ('hangry'). So I had another plate of food. More pita, fries, vegetables, and chicken.

And once I finished eating, I checked in with myself again.

I asked myself the same questions as above. This time, I felt different.

Physically, my stomach felt bloated, I felt slightly nauseated, and I felt almost sluggish. Mentally, the food noise crept in: "I overate", "I shouldn't have had that much," "I should have skipped bread", etc.

If you have been in my shoes before (and if you're reading this, you probably have), you know how easy it can be in this moment to spiral into guilt or all-or-nothing thinking. To automatically want to "fix" this feeling.

Let’s ground this in something important: one episode of overeating is not a failure.

It’s a normal human experience.

First, understand what's happening in your body

After eating more than usual, it's common to feel physically uncomfortable, full, sluggish, maybe even bloated. That's your digestive system doing its job.

Digestion is a coordinated process that takes time.

Your body increases blood flow to the gut, releases enzymes, and works to break down and absorb nutrients. When there's more food to process, your body works hard to break it down. In many cases, this discomfort passes on its own. The bloating you experience is normal and will pass shortly. Your body is well-equipped to handle fluctuations; this is part of being human, not a sign that something has gone wrong.

Then, notice the urge to “make up for it”

This is where many people get stuck. When I work with clients, this is the piece we focus on. Overeating, once in a while, is a normal human experience; what I care more about is the mental chatter that follows suit. The instinct to restrict, skip meals, or "start over" the next day can feel productive, but it often feeds the very cycle you're trying to break.

This is the classic pattern behind yo-yo dieting: overeating, restriction, and more overeating.

Over time, this pattern disconnects you from your body's natural hunger and fullness cues.

Instead of reacting, the more helpful approach is to return to consistency.

Eat your next meal as you normally would.
Hydrate.
Move your body gently if it feels good.
Let your system find its normal without punishment.
Refrain from the urge to delay and/ or skip your next meal to "make up for it."

What about the guilt?

Food guilt tends to show up strongest when we've spent years dieting or restricting our intake based on food rules we may have created. Labeling foods or our eating behaviors as "good" or "bad" can impact our relationship with food in many ways. In my client sessions, we explore what food means to you. For me, last night, it meant celebrations, joy, family, and nourishment.

When you notice guilt, try getting curious instead of critical.

Food should be fun, pleasurable, tasty, and an enjoyable experience, not a negative one.