How to remedy overeating for one day and the next

The next day after binge eating, one can remedy it by adjusting their diet, increasing exercise, replenishing fluids, maintaining a regular sleep routine, and psychological regulation. The main methods include light fasting, aerobic exercise, electrolyte supplementation, sleep management, and mindfulness based diet.

1. Light fasting:

adopts a 16:8 intermittent fasting method, controlling the feeding window within 8 hours. Breakfast will be postponed until after 10 o'clock, and high protein and low GI foods such as eggs or Greek yogurt will be chosen. Lunch will mainly consist of green leafy vegetables and high-quality protein, avoiding refined carbohydrates. During fasting, sugar free green tea or black coffee can be consumed to promote metabolism, but patients with stomach problems should be cautious.

2. Aerobic exercise:

Engage in 45 minutes of moderate intensity aerobic exercise, such as brisk walking, swimming, or cycling. Supplement BCAA branched chain amino acids before exercise to prevent muscle breakdown, and do a 20 minute stretch after exercise to promote lymphatic circulation. Avoid high-intensity strength training that increases physical burden, and keep your heart rate within the range of 220 age x 60%.

3. Water supplementation:

Drink 200ml of electrolyte water per hour, and add lemon slices and a small amount of sea salt. Drink a daily water intake of kg x 30ml of body weight, divided into small sips. Avoid sugary drinks and drink mint tea or chamomile tea to relieve bloating. Adding apple cider vinegar to water can help stabilize blood sugar levels.

4. Sleep management:

Ensure 7-8 hours of deep sleep and avoid blue light stimulation 2 hours before bedtime. Perform a 10 minute deep breathing exercise or soak your feet in warm water to regulate melatonin secretion. Maintain a bedroom temperature of 18-22 ℃ and use blackout curtains. Lack of sleep can lead to a 23% decrease in leptin secretion.

5. Psychological regulation:

Record dietary diaries to analyze the causes of overeating, and use 5-4-3-2-1 grounding techniques to alleviate anxiety. To avoid stress caused by weighing, set a goal for a 3-day recovery period. Chew each bite 20 times during mindful eating, and reduce eating speed by 30% when eating with non dominant hands. Avoid extreme dieting or emetic behavior within 72 hours after binge eating, which may lead to a vicious cycle of electrolyte imbalance and eating disorders. It is recommended to choose bananas, spinach, and avocados that are rich in potassium to help with sodium metabolism, and to practice yoga or meditation to regulate the autonomic nervous system. Maintain dietary records and monitor physical reactions for 3 consecutive days. If there is persistent bloating or palpitations, seek medical examination. Establishing a weekly meal indulgence plan is more beneficial for long-term weight management than sudden overeating, and cooking with olive oil can increase the secretion of satiety hormones. Developing the habit of drinking 300ml of warm water before meals can reduce calorie intake by 15% and gradually cultivate the ability to accurately judge hunger and satiety.