Khaberni - It might start with a cup of ice cream while watching TV, then extend to a large piece of cake at a social event, and then more and more while watching TV in the evening.
Nutrition expert Victoria Whitington describes these unhealthy cycles as instinctive, and they should not bring feelings of distress and guilt the following morning, as they can be gradually fixed. According to "Daily Mail", Whitington says: "Do not try to eliminate sugar by restriction. Return to your normal routine, be gentle with yourself, and focus on balanced meals containing all the major nutrients your body needs."
This approach is based on decades of behavioral nutrition research, showing that food restriction after a binge increases the likelihood of returning to overeating. Whitington explains: The concept of "dieting," introduced in 2002 by researchers Janet Polivy and Peter Herman, is defined as "sustained efforts to consciously reduce food intake to control weight, rather than eating in response to natural hunger cues."
Their study found that this strategy often backfires, as those who strictly regulate their diet tend to obsess over food more, experience stronger cravings, and are more prone to binge eating when their strict rules are disrupted by stress, emotions, or even a moment of indulgence.
Start with Breakfast
Whitington recommends starting the morning after a day of indulgence and overeating with a stabilizing and nutritious breakfast: "Start your day with a breakfast rich in protein and fiber to help stabilize blood sugar levels and prevent the recurrence of this cycle." While many believe that skipping meals will compensate for the previous night, research suggests otherwise. Multiple studies have found that consuming protein-rich breakfasts subsequently reduces the intake of snacks, especially late at night.
Studies also show that skipping meals increases levels of the hunger-stimulating hormone ghrelin, leading to intense food cravings and later overeating.
Movement and Drinking Water
Whitington also encourages light physical activity and drinking water the day after overeating. The guidelines state that "short, low-intensity exercises" increase insulin sensitivity and improve glucose control after meals. Meanwhile, the role of drinking water is more subtle.
Although drinking water does not remove sugar, multiple studies have shown that dehydration impairs digestion and exacerbates feelings of lethargy after overeating. Whitington points out that "many people assume that the feeling of heaviness and lethargy is due to the sugar itself, while in reality, dehydration often plays a role in that."
Emotional Regulation
Yet, self-compassion might be the most important part of recovery. After a night of overeating, people often fall into the trap of self-blame or feeling ashamed. However, research indicates that a kinder mindset leads to healthier choices in the future. Studies by psychologist Kristin Neff, and later deepened by Adams and Leary, found that increased self-compassion is associated with improved emotional regulation towards food, and reduced episodes of emotional eating or binge eating.
