How long does it take to recover from overeating for a week

It usually takes 3-7 days for the body to recover after a week of binge eating, and the specific time is closely related to the basal metabolic rate, exercise level, dietary structure adjustment, psychological state, and individual differences.

1. Metabolic adjustment:

After overeating, high calorie intake can temporarily increase basal metabolic rate, but it is accompanied by the risk of insulin resistance. It is recommended to gradually reduce daily intake to the normal range of 1800-2000 kcal/day for women and 2200-2500 kcal/day for men, and prioritize low glycemic index foods such as oats and brown rice to help stabilize blood sugar fluctuations.

2. Exercise intervention:

Engaging in 45 minutes of aerobic exercise, brisk walking, swimming, and 20 minutes of resistance training daily can accelerate glycogen depletion. Be careful to avoid compensatory hunger caused by excessive exercise, and promptly replenish electrolyte water instead of high sugar drinks after exercise.

3. Intestinal repair:

Overeating can easily lead to an imbalance of gut microbiota. continuously supplement with probiotic foods such as sugar free yogurt and kimchi for more than 2 weeks. At the same time, increase the intake of water-soluble dietary fiber konjac and okra to 25 grams per day to promote the recovery of intestinal peristalsis.

4. Psychological reconstruction:

adopts mindfulness based diet method to record daily eating trigger factors and establish a "hunger satiety" grading scale. If there is persistent compensatory behavior such as vomiting or excessive dieting, it is necessary to seek cognitive behavioral therapy intervention in a timely manner.

5. Hormonal balance:

Overeating can lead to leptin resistance and increased levels of ghrelin. Ensuring 7 hours of deep sleep and reducing caffeine intake can help restore hormone levels. If necessary, thyroid function can be tested to exclude pathological factors. During the recovery period, extreme remedial measures should be avoided and gradual adjustments should be adopted. Drink more than 2000 ml of water every day, and give priority to bananas, spinach and other foods rich in potassium to balance sodium retention. Record the types of food for three meals and their emotional associations, and establish a regular eating rhythm. If accompanied by persistent bloating, stomach pain, or low mood for more than two weeks, it is recommended to combine endocrinology and clinical nutrition for diagnosis and treatment. Individuals with a long-term tendency towards binge eating should be screened for the presence of eating disorders such as bulimia nervosa.