Did you have one too many slices of homemade apple crumb pie? Or maybe you hit the buffet table at Grandma's house one too many times?
As much as you may want to rewind the clock, there's no undoing what you've done. But that doesn't mean you need to suffer through hours of heartburn and days of regret. Here's how to ease your discomfort and prevent a relapse.
Step 1: Stop beating yourself up.
OK, so you messed up on the calorie front, but it's not the end of the world. Admit your mistake and move on. The more time you spend criticizing yourself, the more likely you are to feel down and turn to food for comfort.
Step 2: Make a plan.
Try to identify what tripped you up so you can avoid it in the future. Think about possible substitutes — not for every time, just sometimes. Take chips, for example. If you find yourself craving this crunchy delight, try cucumbers instead. It may not have the flavor of chips, but it does have the crunch. If you slip up? See Step 1.
Step 3: Take a stand.
You might be tempted to lie down and sleep off your indulgence, but getting horizontal will only make digestion more difficult, and it could make your acid reflux or heartburn worse. If you're having trouble fighting the nap, move on to steps 4 and 5.
Step 4: Make a cup.
Of tea, that is. Herbal teas such as chicory root, peppermint, or chamomile help aid digestion and might ease the discomfort of your overindulgence. If tea is not your thing, drink plain water to get the same effect.
Step 5: Take a walk.
Grab the dog, lace up your sneakers, and hit the sidewalk for a walk around the block. You may feel like you can barely move, but trust me, you'll feel infinitely better if you move around.
Step 6: Stretch it out.
Still feeling bloated? Yoga may be the cure. Try these five poses from doyouyoga.com to help speed digestion and ease your discomfort.
Step 7: Wait it out.
In the end, time is the only cure for overeating. So try these tips and let time work it's magic. You'll feel better soon and you can get back on track with your healthy diet.