How to remedy overeating for a day and the next day

The next day after binge eating, one can remedy it by fasting lightly, replenishing fluids, increasing exercise, adjusting dietary structure, and stabilizing emotions. Overeating is usually caused by factors such as excessive stress, rebounding from dieting, emotional fluctuations, hormonal imbalances, and disrupted gut microbiota.

1. Light fasting:

adopts the 16:8 intermittent fasting method, compressing the eating time to within 8 hours. Breakfast will be postponed until after 10 o'clock, and dinner will be completed before 6 pm to give the digestive system sufficient rest time. During fasting, you can drink sugar free green tea and lemon water to avoid triggering insulin fluctuations. However, it should be noted that diabetes patients, pregnant women and other special groups should not rush to try.

2. Moisturizing:

Drink 2000-3000 milliliters of warm water daily, divided into 8-10 small doses. A small amount of sea salt or lemon slices can be added to adjust the electrolyte. Water can accelerate sodium ion metabolism and alleviate edema symptoms after overeating. Research shows that for every 1% increase in fluid circulation, the basal metabolic rate can be increased by 0.5%.

3. Increase exercise:

Choose moderate to low-intensity aerobic exercise such as brisk walking or swimming for 45 minutes, and control heart rate within the range of 220 age x 60%. Exercise can activate the AMPK signaling pathway, promoting glycogen depletion rather than directly burning newly ingested calories. Avoid high-intensity exercise that can cause an increase in cortisol and instead exacerbate fat accumulation.

4. Adjust diet:

The next day's diet follows the principles of high protein, high fiber, and low glycemic index. Each meal is accompanied by 30 grams of protein such as eggs, chicken breast, 200 grams of non starchy vegetables, 1 fist sized low GI staple oat, and sweet potatoes. Research has shown that a high protein diet can increase postprandial heat effects by 15-30% and more effectively burn excess calories.

5. Stabilizing Emotions:

Perform a 10 minute mindfulness breathing exercise to activate the parasympathetic nervous system through abdominal breathing. Write a food diary to record the triggers of overeating and identify emotional eating signals. Serotonin levels fluctuate dramatically within 24 hours after overeating and can be naturally regulated through exposure to sunlight, supplementation with tryptophan foods such as bananas and tofu.

Avoid weighing yourself within 72 hours after overeating, as water retention may lead to excessively high numbers. It is recommended to choose loose clothing to alleviate physical anxiety, and measuring waist circumference with a tape measure can better reflect real changes than weighing. Maintain 7 hours of sleep per day for the next 3 days. Lack of sleep can stimulate a 23% increase in ghrelin secretion. Dietary records are recommended to last for one week, with a focus on observing whether there are obvious signs of insulin resistance such as drowsiness and bloating 2 hours after meals. Long term repeated binge eating requires screening for potential diseases such as polycystic ovary syndrome and thyroid dysfunction.