4 Tips to Recover From Holiday Overeating, According to Experts

What are some options for folks who were overeating during the holidays? Here are some easy ways to recover from your Christmas overindulgence.

Many people associate the holidays with warmth and gatherings, but others like indulging in festive and delectable dishes during this time. On the other hand, overeating can be unpleasant since it can make you feel bloated and "wreak havoc" on your digestive system.

According to the University of Michigan (U of M), the soreness may persist depending on what you consume. Foods that are heavy in fat and fiber, for example, take longer to digest, so the discomfort or pain may last for a long time. It can push against the diaphragm over time, resulting in heartburn.

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Why People Get Tired After Tending to Overeat During Holidays

Stress is one of the reasons we overeat at this time of year, VeryWellFit said. Stress levels can soar around the holidays. Stress can lead to additional unhealthy eating habits, exacerbating weight gain around the holidays.

Following a vacation, you may encounter the following:

Bloatedness
Depression
Headaches
Muscle tension
Sleeping problems
Feeling guilty for overeating

How to Recover from Overeating During Holidays

Fortunately, folks may take a few things to alleviate these symptoms.

Get Over The Guilt!

The damage has been done whether you ate three, ten, or thirty Reese's peanut butter cups. Recognize and acknowledge that you have strayed from your path, then let go and move on. Cooking Light said wallowing in guilt would only put your weight-loss attempts on hold and may even lead to other mistakes.

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Be Active

While it's tempting to sleep or nap after a good meal, U of M said laying down may aggravate heartburn caused by overeating. Instead, it's great to get up and walk about a little, but be careful not to overdo it.

Kirsten Smith, MS, R.D., Piedmont Healthcare's bariatric surgery coordinator, told Piedmont.org that a 10-minute walk might help. Although it isn't the same as "walking off" what you've eaten, it can assist with blood sugar levels and digestion.

Don't Skip Breakfast

Don't forget to eat breakfast. Shape Scale said that skipping this important meal of the day is one of the worst things you could ever do.

It's all too simple to overreact after a binge by avoiding eating. But don't go too far in the opposite direction. Consuming a lot of sugar and not eating for a long time might cause your blood sugar levels to spike and then plummet, resulting in low blood sugar and irritability. It may lead to a new binge and a sense of helplessness.

The key is to have a light breakfast. Make an omelet or eat Greek yogurt with fresh berries for a protein and veggie-packed breakfast. Breakfast is essential since it jumpstarts your metabolism. It can also help you get into the correct frame of mind to get back on track with your healthy eating habits.

Sip Well!

Jennifer Clemente, a board-certified nutrition specialist and an Institute for Functional Medicine practitioner in Hampton Bays, New York, told Everyday Health that drinking after dinner might make the night cheery. Still, a warm beverage such as ginger or peppermint tea, which encourages digestion, is preferable. The researchers determined that ginger helps food exit the stomach more rapidly in a study of ginger's health characteristics.

Bring a bottle of kombucha, pour it in a nice wineglass, and consume with everyone else if you want something more cocktail-like. Clemente explained that kombucha has a small amount of alcohol but a lot of microorganisms to help relax the system.