How to not absorb after overeating

Reducing calorie absorption after overeating can be achieved by promoting digestion and metabolism, adjusting dietary structure, and increasing exercise expenditure. The main methods include moderate postprandial activity, supplementing dietary fiber, controlling subsequent eating, increasing water intake, and optimizing sleep quality.

1. Moderate postprandial activity:

Engaging in low-intensity exercise such as walking for 20 minutes within 30 minutes after eating can accelerate gastric emptying and increase basal metabolic rate. To avoid gastrointestinal discomfort caused by intense exercise, gentle activity can burn some excess calories and reduce opportunities for fat accumulation.

2. Supplementing dietary fiber:

Choosing high fiber foods such as oats and celery for the next meal after overeating can delay sugar absorption and absorb intestinal oils. Dietary fiber swells when exposed to water, creating a sense of fullness and promoting intestinal peristalsis, reducing fat absorption by approximately 5% -10%.

3. Control subsequent eating:

Adopt a light fasting strategy within 12 hours after overeating, and choose low GI foods such as eggs and broccoli. Extending fasting time appropriately can lower insulin levels and avoid the cumulative excess of calories caused by continuous overeating.

4. Increase water intake:

Drinking 2000ml of warm water daily can accelerate the elimination of metabolic waste, and drinking 300ml of water half an hour before meals can reduce the risk of overeating. Water can dilute stomach acid concentration, slow down amylase activity, and thus reduce the digestion and absorption efficiency of some carbohydrates.

5. Optimize sleep quality:

Ensuring 7 hours of deep sleep can stabilize leptin secretion, and insufficient sleep can lead to a 23% increase in appetite the next day. It is recommended to go to bed before 22:00 to avoid compensatory eating behavior caused by staying up late. Regular sleep patterns can help maintain normal metabolic rhythms.

Within 48 hours after binge eating, it is recommended to adopt a high protein and low-fat diet, such as chicken breast with green leafy vegetables, combined with aerobic exercise such as swimming and yoga. Avoid extreme methods such as inducing vomiting or taking laxatives, and cultivate a habit of chewing slowly over the long term. Use small utensils to control single intake. Regularly monitor weight changes, and if uncontrollable binge eating behavior persists, investigate whether there are emotional eating problems. Establish a scientific dietary record system, control daily intake within 1.2 times the range of basal metabolism, and gradually restore metabolic balance.