Maybe it was a dinner with friends, a holiday party, or that late-night snack that somehow turned into a full-on buffet. Whatever the reason, you’re feeling stuffed—maybe even a little too stuffed. It happens to the best of us. Now, you’re left with that familiar feeling: regret.
We’ve all been there. It doesn’t feel great, and it’s easy to get down on yourself, but remember that regret is a product of diet culture and unrealistic expectations.
So, what do you do now? How can you feel better, physically and mentally? Let's break it down.
First Things First: Language Matters
I’m not a fan of the word “overeating.” It carries so much unnecessary shame. When we say we’ve "overeaten," it implies we’ve crossed some invisible line of how much we’re supposed to eat. In reality, we’ve just eaten past the point of comfort, and that’s totally normal.
Making this small shift in how we talk about food can help take the guilt out of the equation. It’s not a moral issue: it’s a human experience.
Take a Pause
When you’ve eaten past the point of comfort, it’s easy to spiral into negative thoughts like “I’ve ruined everything” or “I’ll need to punish myself later to make up for it.” Here’s a reminder: your body can handle this. It’s resilient.
A former patient once shared a mantra with me that I now use regularly: “My body is not a computer.”
Unlike machines that need precision and perfection, our bodies are dynamic and adaptable.
If you wouldn’t criticize a loved one or a friend for eating past comfort, why do it to yourself? You deserve to treat yourself with the same compassion.
Let’s Get Curious
Instead of going down the rabbit hole of judgment, let’s take a more curious approach. Think about what were you feeling in the moment that led you to eat past comfort.
Were you feeling stressed, bored, or just really enjoying the food?
What was your body craving: something salty, sweet, or comforting?
How did the situation unfold? Where were you? Were there any distractions that played a role?
There are so many reasons we might end up eating more than we intended: emotions, company, or simply the pleasure of good food. And guess what? That’s totally normal. It doesn’t make you a failure, or bad, or out of control. It just means you’re human.
Discomfort Is Temporary
Here’s the truth: the physical discomfort from "overeating" will pass. You might feel like you’re going to burst right now, but in a few hours (or by tomorrow), you’ll feel back to normal.
Your body is already working hard to process that food. No need to overcompensate with drastic measures like skipping meals, fasting, or hitting the gym for an intense workout. All you need is time.
If you’re looking for ways to feel a little better in the meantime, here are a few options:
Take a gentle walk: A slow, easy stroll can help with digestion and clear your mind.
Sip on herbal tea: A calming cup of ginger, peppermint, or chamomile tea can help soothe your stomach.
Breathe deeply: A few slow, deep breaths can release any tension and help center you.
Stretch it out: Gentle yoga or stretching can ease bloating and help you feel more comfortable.
Hydrate: Drinking water can help your body with digestion and ease discomfort
Let Go of the Fear
Worried about gaining weight or undoing all your hard work? Let me reassure you: one meal won’t change your body. Just as one healthy meal doesn’t define your progress, one moment of eating past comfort doesn’t erase it.
The goal is to enjoy food without fear, guilt, or shame. Rather than dwelling on what happened, ask yourself: What can I learn from this? How can I move forward with more awareness next time?
Let’s Move On
Eating past comfort happens to the best of us. It doesn’t define your willpower or your worth, and one meal won’t derail your progress. Your body will process the food, and you’ll be feeling better soon.
Instead of getting caught up in guilt or fear, treat this as an opportunity to learn more about yourself and your relationship with food.
Be kind to yourself. Breathe. Trust your body. Move on. You’ve got this. And if you’re looking for personalized support to heal your relationship with food, we’re here for you. Book a session with us! 💛
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