The next day after binge eating, one can remedy it by fasting lightly, replenishing fluids, increasing physical activity, adjusting dietary structure, and stabilizing emotions. The weight fluctuations after overeating are mostly caused by water and food residues, and timely intervention can reduce the risk of fat accumulation.
1. Light fasting:
adopts the 16:8 intermittent fasting method, compressing the eating time to within 8 hours. Breakfast will be postponed to after 10 o'clock, and dinner will be completed before 6 pm. During fasting, drinking black coffee or sugar free tea can help suppress appetite and accelerate metabolism. Be careful to avoid complete fasting throughout the day to prevent triggering a new wave of binge eating impulses.
2. Moisturizing:
Drink 2000-3000 milliliters of warm water daily, taking small sips multiple times. Lemon or cucumber slices can be added to water to enhance flavor. Water can promote the excretion of sodium ions, alleviate edema after overeating, and increase basal metabolic rate by about 10%. Avoid sugary drinks and alcohol to prevent additional calorie intake.
3. Increase physical activity:
Engage in 45-60 minutes of aerobic exercise such as brisk walking, swimming, or cycling, maintaining a heart rate in the range of 60% -70% of maximum heart rate. Combined with a 20 minute resistance training, focus on exercising the major muscle groups. Exercise can deplete excess glycogen reserves and help balance the calorie surplus caused by overeating, but excessive exercise should be avoided to trigger compensatory psychology.
4. Adjust dietary structure:
Choose a combination of high protein, high fiber, and low GI foods, such as chicken breast paired with broccoli and brown rice. The protein intake per meal should not be less than 30 grams, and the fiber intake should not be less than 15 grams. Use small plates to control portion size, chew slowly and prolong eating time. Avoid extreme low-carbon diets to prevent a decline in metabolic adaptability.
5. Stabilizing Emotions:
Engage in mindfulness breathing exercises or meditation to alleviate anxiety. Record the causes of overeating and develop coping strategies, such as switching to walking or listening to music when under high stress. Establish a non food reward mechanism to break the vicious cycle of "overeating guilt overeating again". Seek the help of a psychological counselor when necessary.
It is recommended to keep a diet diary within three days after overeating, recording the types of food and emotional state for each day. Prioritize low oil cooking methods such as steaming and cold mixing, and increase the intake of dark vegetables. Ensure 7-8 hours of high-quality sleep, as insufficient sleep can lead to elevated levels of ghrelin. Long term repeated binge eating needs to be investigated for the presence of eating disorders, and women should pay special attention to the impact of binge eating behavior on their menstrual cycle. Establishing a regular eating rhythm is more important than strictly limiting calories, and sustainable dietary management can prevent weight regain.
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