How to regulate binge eating the next day

On the second day after binge eating, one can recover by adjusting their diet structure, replenishing fluids, moderate exercise, psychological regulation, and regular sleep patterns. These methods can help alleviate gastrointestinal burden, stabilize blood sugar, reduce fat accumulation, and rebuild a healthy eating rhythm.

1. Adjust diet structure:

Choose light and digestible foods such as oatmeal, steamed vegetables and low sugar fruits, and avoid foods high in oil and salt. Moderate increase in high-quality protein intake, such as boiled eggs or steamed fish, can help prolong satiety. We adopt a small and frequent meal mode throughout the day, with each meal controlled within 300 calories to avoid stimulating our appetite again.

2. Water supplementation:

Drink 500 milliliters of warm water on an empty stomach in the morning to promote metabolism, and maintain a drinking frequency of 200 milliliters per hour throughout the day. Lemon or cucumber slices can be added to enhance flavor, but avoid sugary drinks. Adequate hydration can accelerate the excretion of sodium ions and alleviate swelling symptoms after overeating.

3. Moderate exercise:

Engage in 30 minutes of low-intensity aerobic exercise such as brisk walking or swimming, with heart rate controlled below 60% of maximum heart rate. Avoid high-intensity training that increases physical burden, yoga or stretching exercises can improve bloating and discomfort. Timely replenish electrolytes after exercise to prevent dehydration.

4. Psychological regulation:

Record the triggering factors of binge eating and develop coping strategies to avoid the vicious cycle of self blame emotions. Adopting mindfulness based eating methods to focus on the eating process and establishing a "5-minute delay" mechanism to cope with cravings. If necessary, seek professional psychological counseling to address the root causes of emotional eating.

5. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep and stop eating 2 hours before bedtime. Establish a fixed three meal schedule and set up mobile reminders to avoid missing meals. Lack of sleep can lead to increased levels of ghrelin, and regular sleep patterns can help restore leptin sensitivity.

After overeating, it is important to focus on the recovery of gastrointestinal function and maintain a diet log to record intake for three consecutive days. Suggest adding ingredients rich in dietary fiber such as chia seeds and fungus, and pairing them with probiotic drinks to regulate gut microbiota. You can try a "16:8 light fasting" to allow the digestive system to rest, but avoid fasting continuously for more than 24 hours. If there is persistent stomach pain or vomiting, seek medical attention in a timely manner. For long-term repeated binge eating, it is recommended that the nutrition department and psychology department provide systematic intervention. Healthy snacks such as plain nuts and sugar free yogurt can be prepared in daily life to prevent overeating caused by excessive hunger.