How to remedy indulgent meals the next day

The remedial measures for the second day after indulging in meals mainly include adjusting dietary structure, increasing water intake, moderate exercise, supplementing dietary fiber, and controlling calorie intake. These methods can help the body quickly restore metabolic balance and reduce fat accumulation.

1. Adjust diet:

Reduce the intake of high oil and high salt foods and choose light and easily digestible foods. Low GI food such as boiled eggs and oatmeal Congee can be eaten for breakfast, and steamed fish and boiled vegetables are mainly eaten for lunch and dinner. Properly increasing the proportion of high-quality protein can help maintain muscle mass.

2. Moisturizing:

Drinking plenty of water can help accelerate the elimination of metabolic waste. It is recommended to drink 2000-3000 milliliters of warm water daily, with the addition of lemon or cucumber slices. Avoid sugary drinks, and choose green tea or oolong tea for tea. The tea polyphenols in these drinks can promote fat breakdown.

3. Moderate exercise:

Engage in 30-60 minutes of aerobic exercise, such as brisk walking, swimming, or cycling. Maintaining exercise intensity at 60% -70% of maximum heart rate is the most effective way to promote fat burning. If time is limited, you can try high-intensity interval training, which can achieve good results in 20 minutes.

4. Increase fiber:

Eat more foods rich in dietary fiber, such as broccoli, spinach, apples, etc. Dietary fiber can slow down gastric emptying, increase satiety, and promote intestinal peristalsis. Ensure at least one serving of vegetables per meal, and partially replace the main course with brown rice or whole wheat bread.

5. Caloric control:

Reduce the total daily calorie intake appropriately, but should not be lower than the basal metabolic requirements. The 16:8 light fasting method can be used to control the eating time within 8 hours. Pay attention to balanced nutrition and avoid a decrease in metabolic rate due to excessive dieting. The key to indulging in post meal remedies is timely adjustment rather than overcompensation. It is recommended to maintain a regular schedule and ensure 7-8 hours of high-quality sleep. Lack of sleep can affect leptin secretion. In the long run, establishing sustainable eating habits is more important than temporary remedies. 1-2 moderate indulgent meals can be arranged per week to meet psychological needs without affecting the weight loss process. If there is persistent indigestion or abnormal weight fluctuations, it is recommended to consult a professional nutritionist to develop a personalized plan.