How to quickly eliminate overeating

After overeating, digestion and metabolism can be promoted through moderate exercise, hydration, dietary fiber intake, abdominal massage, and brief fasting. Overeating may lead to problems such as bloating, blood sugar fluctuations, and increased metabolic burden.

1. Moderate exercise:

Low intensity aerobic exercise such as walking for 30 minutes can accelerate gastrointestinal peristalsis and promote food emptying. Avoid vigorous exercise to avoid increasing visceral burden. brisk walking or yoga can increase basal metabolic rate and help burn excess calories.

2. Moisturizing:

Drinking warm water or light lemon water can dilute stomach acid and relieve bloating. It is recommended to drink 2000 milliliters of water per day. Water can promote the metabolism of waste in the kidneys, but it is necessary to avoid drinking a large amount of water at once, which can worsen stomach discomfort.

3. Dietary fiber intake:

Consuming foods rich in soluble fiber such as apples and oats can adsorb intestinal oils. Water absorbing and expanding fibers such as konjac and chia seeds can increase satiety, delay subsequent eating desires, and improve gut microbiota balance.

4. Abdominal massage:

Clockwise circular massage of the navel area for 10 minutes, combined with abdominal breathing, can stimulate colon peristalsis. The massage intensity should be slightly compressed, and the best effect is achieved 1 hour after meals, which can help alleviate food retention.

5. Short light break:

Reduce food intake in the next 12-16 hours, and choose easily digestible Congee, steamed vegetables and other foods. Intermittent fasting can help the digestive system rest, but it is necessary to ensure basic nutrient intake and avoid triggering a new round of overeating.

Within 24 hours after overeating, avoid high-fat and high sugar foods, and prioritize low-fat and high protein ingredients such as steamed fish and pumpkin. Long term advice is to cultivate a habit of chewing slowly and focusing on the taste of food during meals to reduce the risk of overeating. If uncontrollable binge eating behavior occurs frequently, it may involve pathological factors such as bulimia nervosa, and prompt medical evaluation is necessary. Daily diet diary can be recorded to monitor eating patterns and rebuild healthy eating habits through mindfulness based diet training.