How to quickly relieve overeating the next day

The next day after binge eating, metabolism can be accelerated by increasing water intake, supplementing dietary fiber, moderate exercise, light diet, and adjusting daily routine. The remedial measures after overeating are mainly related to the burden of digestive system, blood sugar fluctuation, water and sodium retention and other factors.

1. Increase water content:

Drinking 2000-3000 milliliters of warm water can promote intestinal peristalsis and kidney metabolism. A small amount of lemon juice or cucumber slices can be added to the water to enhance diuretic effects. Avoid sugary drinks that increase blood sugar burden, and drink them in small sips for better water absorption.

2. Supplement fiber:

Choose foods rich in soluble fiber, such as oats, Kia seeds, celery, etc., which can absorb excess oil in the intestine to form gel like substances for excretion. Each meal is accompanied by 200 grams of blanched green leafy vegetables, whose insoluble fiber can mechanically clean the digestive tract.

3. Moderate exercise:

Engage in 30 minutes of low-intensity aerobic exercise such as brisk walking or swimming, with heart rate controlled within the range of 220 age x 60%. Exercise can activate muscle cells' uptake of glucose and accelerate the depletion of glycogen reserves, but it is necessary to avoid intense exercise that can cause hypoglycemia.

4. Light diet:

uses cooking methods such as steaming and boiling, and selects low-fat and high protein ingredients such as chicken breast and shrimp to pair with buckwheat noodles. Each meal should be controlled within 300 grams, and a 16:8 intermittent fasting method should be used to give the digestive system rest time.

3. Adjust your schedule:

Ensure that 7 hours of deep sleep can stabilize levels of leptin and ghrelin, avoiding staying up late and causing cortisol levels to rise, leading to secondary binge eating. Soaking feet in 40 ℃ warm water for 15 minutes before bedtime can improve blood circulation and promote the elimination of metabolic waste.

Physical reactions should be continuously observed within 48 hours after overeating. If symptoms such as persistent bloating, acid reflux, or palpitations occur, medical attention should be sought to assess the risk of pancreatitis. Long term recommendations include establishing regular three meal habits, focusing on eating for at least 20 minutes during meals, and drinking 200ml of warm water before meals to increase satiety. It is possible to record a diet diary to identify emotional factors that trigger overeating, and if necessary, seek a nutritionist to develop a personalized dietary plan to avoid falling into a vicious cycle of overeating and dieting.