HOW TO BOUNCE BACK AFTER OVERINDULGING WITHOUT PUNISHING YOURSELF

The holidays are a time for celebration, connection, and, let’s be honest, indulgence. But what happens when there’s a little too much of the high life, leaving you feeling bloated, uncomfortable, or even guilty?

You don’t need to “fix” anything by punishing yourself with intense exercise, diving into calorie restriction, or skipping meals. Overindulgences happen to everyone, and they’re not failures - they’re part of life. What matters is what you do next, and how you reset and move forward with kindness and intention.

In this blog, I’ll share strategies to help you feel better, refocus on nourishing your body, and enjoy the rest of the festive season without guilt or obsession.

MY OWN JOURNEY: FROM FOOD OBSESSION TO FREEDOM

Six years ago, I dreaded the holidays. Like so many women, I felt completely out of control around food, constantly obsessing over my next meal. I was always hungry, and if I didn’t eat immediately, I’d become hangry - snapping at everyone around me because I needed to eat right now.

It wasn’t just a lack of willpower. My hormones and body were working against me. My blood chemistry was out of balance - I was insulin resistant, which left me stuck in a carb-burning cycle, unable to access my fat stores. I craved carbs, sweets, chocolates - all the treats - ate them, then crashed, starting the cycle all over again.

That vicious cycle fueled binge eating and made me feel powerless to say no to food, even when I didn’t want it. I hated how I felt physically - bloated, fatigued, and constantly gaining weight. But the emotional toll was just as heavy. I felt ashamed, defeated, and like there was something wrong with me.

Then, everything changed.

I started learning about my body - how perimenopause shifts your hormones and how balancing your blood chemistry can completely transform the way you feel. I experimented, found what worked, and reset my approach to eating. Slowly but surely, I began to feel calm and in control.

Today, I eat three balanced meals a day without obsessing over food. Cravings no longer rule my life, and the festive season is no longer a source of stress or guilt. I enjoy the foods and drinks of the season - on my terms, in a way that works for my body and life.

If you’re feeling stuck in the same cycle, I want you to know that it doesn’t have to be this way. Here are my tips on how to pick yourself up after an overindulgence and get back on track to feeling great, stopping the creeping weight gain, and giving other pesky perimenopause symptoms the flick.

WHY GUILT AND RESTRICTION KEEP YOU STUCK

When we overindulge, it’s easy to slip into a cycle of guilt and self-criticism. Many of us are conditioned to think this way - that indulging in food or drink is a moral failing, or that it must be “fixed” with punishment and restriction.

But the truth is, food doesn’t have a moral value, it’s not good or bad, and what you eat doesn’t define your worth. Indulgences are just moments - they’re not failures.

Instead of helping, guilt and shame keep you stuck. These indulgent emotions drain your energy and can lead to buffering behaviours, like eating or drinking more to avoid feeling bad. It’s a vicious cycle that distracts you from what really matters: moving forward.

Think of guilt (or any negative emotion you want to avoid) as quicksand - the more you struggle in it, the deeper you sink. Instead, the way out is to pause, take a breath, and look for solid ground - that’s where focusing on hydration, balanced meals, and movement comes in.

It’s important to let go of the idea that one meal - or even one day - of indulgence can undo all your progress. Real progress is built on consistency, not perfection.

If you got a flat tyre, you wouldn’t abandon the car on the side of the road, saying it was ruined now! You’d fix the flat and keep going. Overindulging is the same - it’s just one meal or day. Don’t let it derail the whole journey.

One moment doesn’t define your journey.

Think about the last time you overindulged. How did it make you feel physically and emotionally? And how long did you carry those feelings with you?

So, how do you move forward? It starts by letting go of guilt and focusing on what’s next.

PRACTICAL STRATEGIES FOR BOUNCING BACK

1. HYDRATE FIRST

The first step is simple: hydrate. [LINK TO HYDRATION BLOG] Indulgences, especially alcoholic, sugary, or salty ones, can dehydrate you, leaving you fatigued, bloated, and foggy. Drinking water is one of the quickest ways to feel better and help your body recover.

Actionable Tip: Drink 35 ml of water per kilogram of body weight daily. For example, a 70 kg woman should aim for 2.5 litres. Spread it out throughout the day, so it doesn’t feel overwhelming and keeps you up all night! Make sure to salt your food when you’re drinking lots of water, and occasionally add a squeeze of lemon to your water, to enhance hydration and support liver function.

Bonus Tip: Herbal teas like fennel and ginger (just brew fennel seeds and fresh ginger) can help soothe bloating, settle your gut, and support digestion. These are my go-to options after overindulging, and they work wonders for reducing uncomfortable post-meal heaviness and bloating.

What’s your favourite herbal tea? Mine’s fennel and ginger. It’s simple, effective, and made with ingredients I always have in the kitchen! You don’t have to buy herbal teas, they’re easy to make with kitchen ingredients.

2. REFOCUS ON BALANCED MEALS

It’s tempting to skip meals after overindulging, thinking it will “cancel out” extra calories. But this approach backfires, it slows your metabolism, disrupts your blood sugar, and leads to increased cravings, often setting you up for another binge.

Instead, refuel your body with nutrient-dense meals that stabilise your energy and mood while supporting recovery. Your body is like a car, it runs best on premium fuel (or at a minimum, the right fuel type!). After overindulging, it’s not about cutting the fuel supply; it’s about refilling the tank with the right balance of nutrients to get back on the road.

MEAL IDEAS USING LEFTOVERS:

• A plate with leftover ham, turkey, chicken, or prawns paired with fresh vegetables.
• Two boiled eggs with sliced cucumber, capsicum, and cherry tomatoes.
• A tin of salmon or tuna (in water or olive oil) with leafy greens and a drizzle of olive oil.

Pro Tip: Build meals with protein, healthy fats, fibre, and phytoestrogens. These nutrients help reduce sugar cravings, stabilise blood sugar, and support your hormones. For more ideas, check out my blog on “The Perimenopause Diet.”

Take a moment to think about what food or leftovers you already have on hand. Could you turn them into a balanced meal that feels satisfying and nourishing? It’ll be quicker than take away, and much more nourishing for your body and mind.

PRACTICAL RECOVERY, YOUR WAY

Now imagine it’s Boxing Day - or the day after a big celebration - instead of feeling regretful about overindulging, you’re sipping on a soothing fennel and ginger tea, enjoying a nourishing plate of leftover turkey and veggies, and about to take a gentle walk to refresh your mind and body. You feel calm, balanced, and ready to enjoy the rest of the season.

Overindulgence is just a moment, not a failure. It doesn’t need to define your health journey, and whether you bother to keep looking after yourself (or not)!

What matters is responding to your body’s needs, and keeping on moving towards your goals. By hydrating well, eating balanced meals, and moving your body gently, you can reset and refocus without guilt or obsession. Humans learn best by trial and error. This is no different when you’re changing health habits or implementing a new way of eating and looking after yourself. So don’t abandon your plan, because of one misstep or deviation.

The holidays are meant to be enjoyed - and that includes the food and drinks of the season. Let go of guilt, challenge the all-or-nothing mindset, and choose what serves you best. That’s the true gift you can give yourself this festive season.