A Dietitian Who Lost 100 Lb Reveals The First Thing You Should Do After Overeating To ‘Bounce Back:’ ‘There’s No Worse Feeling’

We all overeat from time to time—especially when the holidays roll around and we come face to face with big bowls of mashed potatoes, rich pumpkin pie, and other treats that are so difficult to resist. But for many, the aftermath of overeating can feel defeating, both physically and emotionally, especially if you’re trying to lose weight. Dietitian Ilana Muhlstein, MS, RDN, who lost 100 pounds herself, knows this all too well. Luckily, she reminds us, overeating isn’t the end of the world (or your weight loss journey). In a recent TikTok video, Muhlstein shared her top tips to help people “bounce back” after overeating.

“Saying that you will always be in control and eat mindfully isn’t realistic, even for people who mostly do,” Muhlstein explained in the video caption. She recognizes that alcohol, holiday parties, stress, and large portions can all lead to overeating. Instead of viewing overindulgence as a failure, though, Muhlstein encourages reframing these moments as learning experiences. “There’s no worse feeling than right after you overeat,” she said in the video. “You feel emotionally and physically defeated. But rather than feeling like a failure, consider it a learning experience.” Find her four-step process for doing just that below.

First thing’s first: Shame does you no good, even if you’ve messed up. That’s why Muhlstein encourages everyone to let go of guilt and shame after overeating. “It happens to everyone. It makes you human, and it’s not the end of the world,” she said in her TikTok. Even the fittest, most disciplined people overeat sometimes. Instead of letting shame linger, it’s best to yourself that one instance of overeating will not sabotage your wellbeing. “Remember, one episode is not gonna make or break your goal,” she reassured viewers.