How to recover from binge eating the next day

On the second day after binge eating, recovery can be achieved through five aspects: adjusting dietary structure, supplementing water, moderate exercise, regular sleep and rest, and psychological regulation. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, social stress, hormonal imbalances, and disrupted gut microbiota.

1. Adjust diet:

Choose high fiber, low sugar foods such as oats, broccoli, and eggs, and avoid refined sugar and fried foods. A small number of meals can reduce the burden on the stomach and intestines. It is recommended to eat pumpkin Congee or steamed fish and other easily digestible foods. Proper supplementation of complex vitamins B and magnesium elements can help stabilize blood sugar levels.

2. Moisturizing:

Drink 200 milliliters of warm water per hour and add lemon or cucumber slices to promote metabolism. Avoid sugary drinks and alcohol, and drink moderate amounts of mint tea or chamomile tea to relieve bloating. It is recommended to drink 2-2.5 liters of water throughout the day, and drinking small amounts in small portions is more effective.

3. Moderate exercise:

Engage in 30 minutes of low-intensity aerobic exercise such as brisk walking or swimming, with heart rate controlled at around 60% of maximum heart rate. Avoid strenuous exercise that increases physical burden, yoga stretching exercises can improve digestive function. Supplement electrolyte water after exercise to prevent dehydration.

4. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep and avoid using electronic devices one hour before bedtime. Establish a fixed schedule for daily activities, and practice 20 minutes of meditation and relaxation during lunchtime. Lack of sleep can exacerbate the craving for high calorie foods.

5. Psychological regulation:

Record dietary diaries to analyze the causes of overeating, and use mindfulness based eating methods to focus on the eating process. Avoid excessive self blame and set achievable small goals to rebuild confidence. Seek professional psychological counseling assistance when necessary.

During the recovery period after overeating, it is important to pay close attention to intestinal health. It is recommended to increase the intake of fermented foods such as sugar free yogurt and kimchi for 3-5 days. Establish long-term dietary habits and identify emotional signals that trigger overeating. Regularly conduct body composition testing instead of simply weighing, and cultivate non food stress relieving methods such as painting or gardening. If repeated binge eating behavior is accompanied by low mood, it is recommended to combine endocrinology and clinical nutrition for diagnosis and treatment. Daily practice of abdominal breathing and progressive muscle relaxation training can reduce the probability of stressful eating.