13 Post-Feast Resets to Get Back on Track After Overindulging

3. Return to regular meal timing

Getting back into your normal eating schedule helps reset appetite signals and eases digestion. Predictable meal timing—such as eating every three to five hours—lets your body anticipate fuel and helps stabilize energy. If you feel sluggish in the morning after a late, heavy dinner, start with a light, protein-rich breakfast that won’t overload your system. Keep portions moderate and choose items with fiber and protein to sustain you until the next meal. If you’re unsure what “moderate” looks like, a simple model is a palm-sized protein portion, a cupped-hand of grains or starch, and two fists of vegetables. For those who need a snack between meals, a small yogurt with fruit or a handful of nuts can bridge the gap without triggering excess hunger. Reestablishing timing also protects sleep when you avoid eating very large meals close to bedtime. Returning to your usual cadence is less about rigid rules and more about giving your body a familiar rhythm to follow.

4. Focus on gentle movement

Light activity after a heavy meal can support digestion and help reduce bloating. A 10–20 minute walk at an easy pace encourages gentle stomach motility and may calm feelings of fullness. Simple stretches or restorative yoga poses that open the torso can also relieve tension and improve comfort. Avoid high-intensity workouts right after a very large meal because intense exertion can cause nausea or cramping. If joint pain or balance is a concern, seated marches, gentle chair yoga, or short, frequent movement breaks are good options. Movement also signals the brain that the event is over and encourages mood improvement through gentle endorphin release. Keep the focus on comfort rather than burn counts—choose activities you enjoy so the practice feels restorative. Hydrate before and after movement, and listen to your body if it asks for rest instead of activity.