Anna Schultz-Girl Holding Solo Cup

How to Get Back on Track After a Weekend Binge

Okay, we’ve *all* been there - you’re pregaming with the girls and you told yourself “one White Claw won’t do any damage!” Next thing you know, one White Claw turns into three, you’re taking shots of vodka, and a few hours later you’re scarfing down two slices of Cosmos Pizza with a side of spicy ranch at 2 am. The next morning you wake up feeling sluggish, sick, and bloated. The last thing on your mind is going to that 11 am HIIT class, or going to the gym at all for that matter, so you hit up the local diner for some pancakes with the girls. You get home and your bed is calling your name so you take a much-needed nap.

I've been there, we all have! Here are my four tips on how to get back on track after a weekend of overeating/overdrinking. 

  1. 1. Drink lots of water.

    drinking from water bottle on beach

    You’ve probably noticed that when you wake up the next morning after drinking, you're extremely thirsty. This is your body telling you, “uh hello! I’m dehydrated.” After an episode of overeating and drinking, it is crucial to make sure that you’re staying hydrated throughout the day. Bottoms up! 

  2. 2.  Start off the day with a healthy breakfast.

    Woman holding a white mug with breakfast food and a book open on a bed

    Although you might not be hungry the next morning, breakfast is the most important meal of the day! Eating a high protein or fiber meal can help control your appetite throughout the day and decrease the likelihood of overeating at night. Try an omelette loaded with veggies or a nice bowl of oatmeal with some berries on top! Bon appétit!

  3. 3. Go for a walk.

    person kneels to tie their running shoes. they are wearing a coat and a hat and appear to be on a bridge

    One thing my mom and I always do after eating a heavy meal is going for a walk around the neighborhood with my two dogs. A brisk walk can help clear your mind and help your body feel better too! It has been proven that it can improve your mood and diminish feelings of stress. 

  4. 4. Get lots of sleep.

    Sleepy girl in bed

    Did you know that lack of sleep is linked to increased appetite? Studies have found that a lack of sleep leads to increased hunger and overeating. Getting eight hours of sleep or more after an episode of overeating is a great way to start the next day on the right foot.

It is SO important to understand that overeating from time to time is not a crime! We are all human, no one is perfect. Don't beat yourself up for having a few extra cookies! At the end of the day, it's all about consistency.