It isn't uncommon to eat a large and unhealthy meal from time to time. Approximately 60 percent of Americans overeat at least sometimes, according to an article by psychologist Suzanne Phillips on the PBS website. The key to recovering from this situation without any long-term consequences is to forgive yourself and get back to healthier habits right away. Making a plan for the future can help you avoid eating high-fat and high-sugar meals you don't wind up overweight.
Eat Smaller Meals
To gain a pound, you'd need to eat an extra 3,500 calories beyond your daily needs. This isn't likely in one meal, so eating smaller meals for the rest of the day, and perhaps the next day or two, can help you make up for eating a meal that is too high in calories. Don't skip meals, however, or you may end up in a cycle of overeating and then undereating, according to Psychology Today. Try filling half of your plate with fruits and vegetables and divide the other half between whole grains and lean protein sources for a healthy meal, and drink plenty of water.
Choose Antioxidant-Rich Foods
Overeating may cause your body to produce more unhealthy compounds called free radicals, which can damage your cells and increase your risk for cancer, diabetes and heart disease. A high-fat, high-sugar meal can also increase inflammation, according to an article on the EatingWell website. Eating antioxidant-rich foods can help your body counteract these compounds and limit inflammation. Good choices include berries and other fruits, brightly colored vegetables, red beans and many spices.
Increase Your Activity Level
You can make up for some or all of the extra calories you ate by increasing your activity level. For example, a 150-pound person burns 150 calories per hour vacuuming or mopping, 297 calories per hour of brisk walking, 441 calories per hour biking on a flat surface, 603 calories per hour swimming and 675 calories per hour jogging. Getting active will also improve your mood and make you feel better about yourself if you've been feeling down about overeating.
Make a Plan
Plan ahead when getting together with others so you don't eat more than you should due to the social influence of those around you. Keep treats you are likely to overeat out of the house, since you're less likely to eat them if it isn't convenient. Try using smaller dishes and portioning out your foods beforehand to make mindless overeating less likely, recommends Phillips.