If you overate during the holiday weekend, binged, or had an ‘I’ll start over Monday’ mentality, let’s talk about the do’s and don’ts of what to do next (and no, it’s not avoiding all carbs)! 

We are talking all about the mental and physical don’ts (and how it actually makes your eating habits worse), and also what to focus on instead so you can go through your week feeling good, but most importantly, mentally move forward.

Step 1: Say Goodbye to the Guilt Trip

We’ve all been there—waking up the next day after an epic meal, feeling like we need to “make up for it.” Here’s the thing: making up for overeating by restricting food or overexercising doesn’t fix the problem. In fact, it’s kind of like trying to put out a fire by throwing gasoline on it!

Instead of plotting a new diet or swearing off carbs, start with kindness. Imagine you’re talking to a friend who’s feeling the same way. You wouldn’t say, “Ugh, you’re awful!” So, don’t say it to yourself. Show yourself the same grace!

Step 2: Break the Cycle – Don’t “Make Up” for the Overeat

It’s tempting to skip breakfast or punish yourself with a marathon workout after overeating, but let’s get real: this only sets you up for the “I’ll never eat [insert favorite food] again… except on Saturday when I’ll eat it all” cycle. And who needs that?

Let it go. Seriously. Move forward with a balanced meal, drink plenty of water, and let your body recalibrate. It’s a much better plan than eating nothing and then inevitably being too ravenous to control yourself later.

Step 3: Hydrate, Nourish, and… Hydrate Some More

Water is the unsung hero in any “Oops, I overate” story. Not only does it help with digestion, but it keeps your body feeling refreshed and helps avoid that false hunger we sometimes mistake for thirst.

And nourish yourself! Eat meals that fuel you and make you feel good, rather than falling into the trap of “I was ‘bad,’ so I can’t eat this.” Trust me—fueling your body with good food does wonders for breaking free from that cycle.

Step 4: Drop the Mirror Critic (You Know Who You Are)

We’re often our own worst critics, and those “I’m so awful” self-critiques only reinforce negative patterns. So, let’s be real: bullying yourself doesn’t work. If calling yourself “unworthy” or “not good enough” actually worked as a motivational strategy, it would have by now. Be kind. Think of how you’d talk to a friend or, you know, anyone else in the world!

Finally: Stay in the Moment

Overeating happens. Guilt happens. But staying in the present lets you make better choices today. No need to punish yourself for what you ate last night. Every time you choose to stay present, to listen to your body, and to treat it well, you’re creating better habits—without the stress!

Remember, food doesn’t define you, and overeating doesn’t deserve all that mental real estate.

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!