How to remedy indulging after meals

Indulgence after meals can be remedied by adjusting the diet structure, increasing exercise expenditure, supplementing water, prolonging fasting time, regulating psychological state, etc., reducing calorie hoarding and restoring metabolic balance.

1. Adjust diet:

The next day, prioritize choosing high protein, high fiber, low sugar foods such as eggs, oats, broccoli, etc. Protein can prolong satiety, dietary fiber can delay sugar absorption, it is recommended to reduce refined carbohydrates intake and replace white rice or noodles with miscellaneous grains. The main cooking method is steaming and boiling, avoiding secondary intake of high oil and salt.

2. Exercise expenditure:

Engage in moderate to high-intensity aerobic exercise for more than 45 minutes, such as jogging, skipping rope, swimming, etc., to help burn excess glycogen. Combined with 20 minute resistance training to improve basal metabolic rate, compound movements such as squats and plank supports have better effects. It is recommended to schedule exercise 1-2 hours after meals to avoid immediately engaging in intense physical activity that may cause indigestion.

3. Water supplementation:

Drink 2000-2500 milliliters of warm water daily, and add lemon or cucumber slices to promote metabolism. Water can accelerate the excretion of sodium ions and alleviate edema after a high salt diet. Avoid sugary drinks, as the tea polyphenols in green tea and oolong tea help inhibit fat synthesis.

4. Light fasting intervention:

adopts a 16:8 intermittent fasting method to control the feeding window within 8 hours. For example, delaying breakfast to 9 o'clock and advancing dinner to 17 o'clock allows the digestive system to have sufficient rest. Black coffee or sugar free soybean milk can be drunk during fasting, but patients with diabetes should be careful to use this method.

5. Psychological regulation:

Avoid causing anxiety due to occasional indulgence, and continuous self blame can easily lead to overeating. Record dietary diaries to analyze the factors that trigger binge eating and establish a phased reward mechanism. It is recommended to schedule a maximum of one controllable indulgent meal per week instead of completely banning high calorie foods. During the remediation period, foods rich in potassium ions such as bananas and spinach can be added to balance electrolytes, and moderate supplementation of vitamin B can promote sugar metabolism. Long term recommendation is to cultivate a dietary pattern of "80% healthy+20% relaxed", and maintain energy balance through regular sleep and fragmented exercise. If discomfort such as bloating and acid reflux occurs for multiple consecutive days, it is necessary to investigate whether there is insulin resistance or digestive system diseases. Remember that a single loss of control over diet will not directly affect weight, the key is continuous adjustment for the next 3-5 days.