How many days can I recover from overeating after three days

After three days of binge eating, it usually takes 3-7 days to recover, which is related to factors such as basal metabolic rate, exercise volume, dietary adjustments, digestive function, and psychological state.

1. Basal metabolic rate: People with high basal metabolic rate can burn excess calories faster. For every 1 kilogram increase in muscle mass, the daily basal metabolism can increase by about 50 calories. By increasing muscle mass through strength training, the recovery period after binge eating can be shortened to 3-5 days. People with slower metabolism need to cooperate with aerobic exercise to accelerate energy expenditure.

2. Exercise consumption:

Increasing exercise consumption by 300-500 calories per day can accelerate the recovery process. High intensity interval training can burn fat continuously for 24-48 hours after exercise, while aerobic exercises such as swimming or jogging can consume 400-600 calories per hour. It is recommended to start moderate exercise within 48 hours after overeating.

3. Dietary adjustment:

Adopting a 16:8 light fasting method can promote the recovery of insulin sensitivity. Daily intake should be controlled at 80% of basal metabolism, with priority given to high fiber vegetables, high-quality protein such as chicken breast and fish. Avoiding refined carbohydrates can help balance blood sugar levels within 3 days.

4. Digestive function:

Overeating can easily cause digestive problems such as bloating and constipation. supplementing probiotics such as bifidobacteria can improve gut microbiota, and drinking mint tea or ginger water can alleviate stomach discomfort. People with normal digestive function can usually complete metabolic adjustments within 5 days.

5. Psychological regulation:

Avoid extreme behaviors such as compensatory dieting or inducing vomiting. Mindfulness diet training can reduce anxious eating habits, and keeping a diet diary can help rebuild regular eating habits. Individuals with stable psychological states recover 30% faster than those with fluctuating emotions.

After overeating, it is recommended to choose easily digestible food such as steamed fish, oatmeal Congee, etc., and cooperate with low-intensity exercise such as brisk walking and yoga. Drinking 2000ml of water daily promotes the elimination of metabolic waste and ensures 7 hours of sleep to aid in the secretion of leptin hormone. If there is persistent stomach pain or vomiting, seek medical attention and check for organic diseases such as gastritis. During the recovery period, avoid daily weighing and focus on physical comfort rather than short-term weight changes.