How to recover after a day of overeating

Recovery after binge eating can be achieved through five ways: adjusting dietary structure, supplementing water, moderate exercise, regular sleep, and psychological regulation.

1. Diet adjustment:

It is recommended to choose light and digestible foods such as oatmeal, steamed pumpkin or boiled vegetables within 24 hours after overeating. Avoiding high-fat and high sugar foods can increase the burden on the digestive system and stabilize blood sugar levels with small and multiple meals. Recommend increasing dietary fiber intake, such as chia seeds and apples, to promote intestinal peristalsis.

2. Moisturizing:

After overeating, it is recommended to drink 2000-2500 milliliters of warm water daily, divided into 8-10 portions. Lemon or cucumber slices can be added to enhance metabolic effects and avoid sugary drinks. Water supplement can alleviate the edema caused by sodium retention and help the kidney to discharge excess metabolic waste. 3. Moderate exercise: It is recommended to engage in low-intensity aerobic exercise such as walking, yoga, or swimming, with a duration of 30-40 minutes. The appropriate intensity of exercise is a heart rate of no more than 220% of the age multiplied by 60%, to avoid aggravating the body's stress response with vigorous exercise. Exercise can promote glycogen consumption and improve insulin sensitivity.

4. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep, and it is recommended to go to bed before 23:00. Lack of sleep can lead to elevated levels of ghrelin, increasing the risk of overeating again. Before going to bed, you can meditate or soak your feet for 10 minutes to help restore your circadian rhythm. Avoid disrupting the biological clock by catching up on sleep the next day.

5. Psychological regulation:

Record the causes of overeating and develop coping strategies, such as using deep breathing instead of eating when under high stress. Avoid extreme dieting compensation and adopt mindfulness based eating to focus on the taste of food. If necessary, psychological counseling can be sought. Cognitive behavioral therapy has a significant effect on improving emotional eating.

The recovery period after binge eating is recommended to last for 3-5 days, with a focus on establishing long-term healthy eating patterns rather than short-term punitive dieting. Prepare small healthy snacks such as original nuts and Greek yogurt in daily life to prevent excessive hunger and cultivate a habit of chewing slowly. Regularly monitor weight changes but do not overly focus on numbers. Weight fluctuations of 1-2 kilograms are a normal physiological phenomenon. If frequent binge eating behavior is accompanied by symptoms such as low mood and self disgust, it is recommended to seek timely medical attention from a nutrition or psychological department to assess the presence of eating disorders.