How to remedy overeating during weight loss period

During weight loss, overeating can be remedied by adjusting diet, increasing exercise, and replenishing fluids. The remedial measures for binge eating mainly include controlling calorie intake, promoting metabolism, psychological regulation, adjusting dietary structure, and moderate exercise.

1. Control calorie intake

After overeating, it is necessary to reduce the total calorie intake for the next 1-2 days, but complete fasting should not be done. Low calorie and high fiber foods such as broccoli and oats can be chosen to replace some staple foods, avoiding fried foods and high sugar snacks. The daily calorie deficit should be controlled within a reasonable range, and excessive dieting may trigger a new round of binge eating.

2. Promote metabolism

Moderate consumption of green tea or black coffee can help increase metabolic rate, but it is necessary to avoid drinking on an empty stomach. supplementing with sufficient high-quality protein such as chicken breast, eggs, etc. can maintain muscle mass, and the protein digestion process itself can also consume more calories. Ensuring at least 7 hours of sleep helps regulate levels of leptin and ghrelin.

3. Psychological regulation

Avoid excessive self blame caused by overeating, and a single loss of control over eating will not directly affect long-term weight loss results. Anxiety can be alleviated through meditation, writing dietary diaries, and other methods. Recording the triggers of binge eating can help prevent recurrence, common triggers include emotional fluctuations, excessive hunger, social stress, etc.

4. Adjusting dietary structure

Increasing dietary fiber intake can delay gastric emptying time. Choose whole grains, beans, green leafy vegetables and other foods. Moderate supplementation of probiotic foods such as sugar free yogurt can improve the balance of gut microbiota. Stabilize blood sugar levels through small and multiple meals, and eat every 3-4 hours to prevent excessive hunger.

5. Moderate exercise

Within 24 hours after binge eating, moderate to low-intensity aerobic exercise such as brisk walking, swimming, etc. can be performed, with a duration controlled within 60 minutes. Normal strength training can be resumed after 48 hours, but excessive exercise compensation should be avoided. Exercise should be aimed at consuming some excess calories, rather than punitive exercises. The core of post binge eating remedies is to return to a normal eating rhythm rather than extreme compensation. It is recommended to record the specific foods and portions of overeating, which can help nutritionists assess the issue. Long term and repeated binge eating should be investigated for the presence of eating disorders, and professional help should be sought if necessary. Maintaining regular three meals and moderate snack intake can effectively prevent binge eating. During the weight loss period, a relaxing meal can be arranged once a week to meet psychological needs. Note that weight changes are a long-term trend, and a single fluctuation does not require excessive anxiety.