A Dietitian Who Lost 100 Lb Reveals The First Thing You Should Do After Overeating: ‘Focus On What Can Make You De-Bloat’

Overeating happens to everyone—yes, even registered dietitians. And according to NutritionBabe (Ilana Muhlstein), a dietitian who lost 100 pounds and now helps others rebuild healthy relationships with food, what you do after overeating matters far more than the overeating itself.

In a TikTok, she broke down the simple, realistic steps she recommends taking the day after a big meal—whether it’s a holiday feast, a birthday dinner, or a night when things just got away from you. Her approach is rooted in compassion, strategy, and physiology (not punishment or restriction). Here’s exactly what she says to do.

1. Release the Shame: “It Happens to Everyone”

Instead of spiraling into guilt, Ilana says the first step is to stop beating yourself up. Shame, she explains, often leads to more overeating—not less.

“Lose the shame—it happens to everyone,” she reminds followers. Overeating is a normal human behavior, not a moral failure. The goal is not perfection, but recovery.

2. Don’t Panic: “You Can Lose the Weight as Fast as You Gained It”

Many people wake up after a big meal convinced they’ve gained several permanent pounds overnight. The dietitian says that’s simply not how it works.

Temporary weight fluctuations after overeating are mostly water retention from sodium and carbs—not body fat. “Keep the faith because you can lose the weight as fast as you gained it,” she encourages. Once your body flushes out excess sodium and glycogen stores stabilize, your weight naturally trends back down.

3. Move the Leftovers—Literally

One of the most underrated tips? Change your environment.

“Get the leftovers out of sight, out of mind,” she advises. If stuffing, pies, and treats are the first thing you see when you open the fridge, you’re more likely to keep picking at them.

Her trick: Put indulgent leftovers in opaque containers on a lower shelf, and move veggies and lean proteins to eye level. This simple visual cue helps reset your habits without relying on willpower.

4. Focus on Debloating: Water + Veggies Are Your Best Friends

After a sodium-heavy or carb-heavy meal, your body holds onto water. That uncomfortable, puffy feeling? It’s bloating—not fat gain.

“Debloat with more water and veggies to flush out the sodium in your body,” Ilana explains. Hydration helps regulate fluid balance, while high-fiber vegetables help digestion return to normal.

Great de-bloat choices include:

CucumbersSpinachCeleryAsparagusLemon waterHerbal teas

This approach helps your system “reset” naturally—no detox teas, crash diets, or extreme cleanses required.