So you ate an entire pint of ice cream while binge-watching. Or maybe you ate more dessert than felt comfortable at a family gathering. We’ve all been there. But then the inevitable happens. You wake up the next morning feeling not so great and maybe a little anxious and guilty. And you’re wondering what to do next.

The first thing you should do

You might think the best way to recover from a sugar-filled night is to double down on rigid food rules. But with that approach, you can really get caught in a vicious cycle. Instead, let it go and get back to your regularly scheduled programming!

Resist the urge to “undo” the sugar with more restriction, says Marissa Beck, M.S., RDN, founder of Revv Health. “Get back into a routine with ample self-care, tune into hunger and fullness cues, and aim for regular meals and snacks that include all macronutrients,” she says. If you focus on balance and nourishing your body, you can get on with the show in a way that supports your physical and mental health.

What’s the first step you should take? Start your day with a nourishing protein- and fiber-rich breakfast to set the tone. While you might think skipping breakfast is a good way to make up for the sugar you ate the night before, the opposite is true. Eating a nutrient-dense breakfast that’s rich in protein and fiber supports balanced blood sugar and will keep you feeling energized and ready to take on the day. It can also prevent cravings and overeating later in the day, so you don’t repeat the same cycle.

Then, aim to eat balanced meals and snacks for the rest of the day.

To stay consistent, Beck suggests a midmorning snack of strained Greek-style yogurt with berries, nuts, and chia seeds. Lunch could be a fiber-filled grain bowl. If you’re hungry between lunch and dinner, have a high-protein afternoon snack.

Other tips and strategies

In addition to nourishing your body and eating regular meals and snacks, these strategies can help you get back on track and move on.

Go for a walk.“It will help lower your blood sugar and clear your head,” says Lisa Andrews, MEd, RD, LD, a dietitian and owner of Sound Bites Nutrition. “One night of overindulgence won’t destroy your health, but moving your body may improve your mood if you feel crappy after too much sugar.”

Stay hydrated. While there’s nothing magical about drinking water, and it doesn’t negate sugar, it is important for digestion and overall health. You might be feeling bloated or sluggish. “Oftentimes this sluggish feeling is due to dehydration and less an effect of the sugar consumption,” says Alyssa Smolen, MS, RDN, CDN, a New Jersey-based dietitian.

Be kind to yourself and get curious. It’s important to remember that no foods are good or bad, and that you don’t need to feel shame about what or how much you eat. What was going on that caused you to eat that much sugar? Were you having a rough day? Were you bored? Was the ice cream just tasting too good? Answering these questions creates self-awareness and prepares you to make a different choice the next time you’re in a similar situation.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2025 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.