It may have been a pint of ice cream during a TV binge or an extra-large slice of cake at a friend's birthday party.
Whatever the situation, nearly everyone has had a day of eating more sugar than they intended.
The next morning can bring discomfort, guilt and the panicked urge to 'make up' for it with restriction or cleansing. But according to California-based dietician Victoria Whittington, that instinct is exactly what keeps people stuck in unhealthy cycles.
'Don't try to "undo" the sugar with restriction,' Whittington said. 'Get back to your normal routine, be kind to yourself and focus on balanced meals that include the full range of macronutrients your body needs.'
Her approach is firmly rooted in decades of behavioral nutrition research, which show that restricting food after an overeating episode increases the likelihood of binging again.
'Dietary restraint,' a concept defined by researchers Janet Polivy and Peter Herman in 2002, refers to the ongoing effort to consciously restrict food intake to control weight rather than eating in response to natural hunger cues.
Their work found that this strategy often backfires: people who tightly regulate their eating tend to become more preoccupied with food, experience stronger cravings and are more vulnerable to overeating when their strict rules are disrupted by stress, emotions or even a single indulgent moment.
Whittington recommends beginning the morning after a day of indulgence with a stabilizing, nutrient-dense breakfast.
'Start your day with a protein- and fiber-rich breakfast to help steady blood sugar and prevent the cycle from repeating,' she explained to Eating Well.
This recommendation aligns with several controlled trials demonstrating the benefits of adequate morning nutrition.
A 2013 study in the American Journal of Clinical Nutrition found that participants who consumed high-protein breakfasts experienced more stable blood sugar responses, improved appetite control and significantly fewer late-night snacking episodes compared to those who ate minimal protein.
And 2023 research summarized in Nutrients shows that dietary fiber can moderate post-meal glucose spikes and improve satiety throughout the day, which may further reduce the likelihood of overeating later.
While many people believe that skipping meals will compensate for the previous night, research suggests the opposite.
Studies published in Obesity and The Journal of Clinical Endocrinology & Metabolism show that skipping meals increases levels of ghrelin, a hormone that stimulates hunger, which can lead to heightened cravings and overeating later in the day.
Whittington emphasizes that consistency is more important than overcorrecting, noting that regular meals with a balance of carbohydrates, proteins and fats 'support both physical health and a more peaceful relationship with food.'
The larger perspective, she says, is what ultimately matters.
'Your long-term habits matter far more than one day of eating more sugar. Health is about patterns, not perfection.'
Large population studies reinforce that point.
Research from long-running cohorts such as the Nurses' Health Study consistently shows that chronic disease risk is driven by overall dietary patterns rather than isolated indulgences.
Whittington also encourages gentle movement and hydration the day after overindulging.
Light physical activity affects how the body manages glucose. Even a short walk can help muscles utilize circulating blood sugar more efficiently, a benefit widely documented in diabetes and metabolic research.
Guidelines published in Diabetes Care highlight that brief, low-intensity exercise increases insulin sensitivity and improves post-meal glucose control. Meanwhile, hydration plays a subtler role.
Though drinking water cannot 'flush out' sugar, multiple studies, including a 2010 review in Nutrition Reviews, show that dehydration can impair digestion and make post-indulgence sluggishness feel worse.
Whittington notes that 'many people assume the heavy, sluggish feeling is from the sugar itself, when in reality dehydration often plays a part.'
Still, the most crucial piece of the recovery process may be self-compassion. After an indulgent night, people often fall into self-blame or shame, but research suggests that a kinder mindset leads to healthier choices moving forward.
Studies led by psychologist Kristin Neff and later expanded by Adams and Leary found that higher levels of self-compassion were associated with improved emotional regulation around food and fewer episodes of emotional or binge eating.
Whittington encourages clients to reflect without judgment.
'Be curious, not critical. Ask yourself what you were feeling or needing in that moment. Insight is far more helpful than punishment.'
Occasional overeating is normal and inevitable. Whittington's advice, and the research supporting it, makes one message clear: instead of cleansing, restricting or punishing yourself, you simply need to return to your usual routine.
Balanced meals, hydration, gentle movement and a compassionate perspective do far more for your health than any attempt to erase what happened the night before.
Ultimately, as Whittington underscores, your health is shaped by the big picture, not a single sugar-heavy night.