How to remedy overeating for three days during weight loss period

During the weight loss period, overeating for three days can be remedied by adjusting the diet structure, increasing exercise, supplementing water, maintaining a regular sleep schedule, and psychological regulation. Overeating may lead to temporary weight gain, but timely intervention can reduce the probability of fat accumulation.

1. Adjust dietary structure

After overeating, it is recommended to avoid extreme dieting and return to a light and balanced diet. Increase the intake of high-quality proteins such as chicken breast, fish and shrimp, and pair them with vegetables rich in dietary fiber such as broccoli and spinach. Replace refined rice and flour with brown rice. Three meals a day are scheduled and quantified, and sugar free yogurt or nuts can be consumed in moderation between meals to avoid prolonged fasting and subsequent binge eating.

2. Increase exercise volume

Accelerate calorie expenditure through aerobic exercise, choose low-intensity exercises such as brisk walking and swimming, and last for more than 30 minutes each time. Combining resistance training such as squats and plank support to help maintain muscle mass. Timely replenish electrolytes after exercise to avoid misjudging weight changes due to edema after overeating.

3. Supplement Water

Drink no less than 2000 milliliters of water per day, and you can drink lemon water or light tea to promote metabolism. Water can help relieve the gastrointestinal burden after overeating and improve the edema caused by sodium retention. Avoid sugary drinks as an increase in urine output is a normal response to the body's drainage swelling.

4. Regular sleep schedule

Ensure 7-8 hours of sleep every day, and falling asleep before 23:00 helps with leptin secretion. Lack of sleep can stimulate an increase in hunger hormones and increase the risk of binge eating recurrence. During the day, you can meditate for 10 minutes to relieve anxiety and avoid emotional eating at night.

5. Psychological regulation

Do not feel guilty due to overeating. Weight fluctuations of 2-3 kilograms are normal physiological changes. Record a dietary diary to analyze the triggering factors of binge eating, and seek guidance from a professional nutritionist if necessary. Setting reasonable weekly weight loss goals and excessively strict calorie restrictions can easily trigger a binge eating cycle.

During the remedial period after overeating, it is recommended to avoid daily weighing and measure every 3 days. The gastrointestinal digestion cycle takes 48-72 hours, and short-term weight changes mainly reflect water and food residues. It can increase the balance of sodium levels in foods rich in potassium ions such as bananas and potatoes. Long term weight loss should establish a sustainable dietary pattern, and the probability of binge eating will significantly increase after extreme dieting. If uncontrollable binge eating behavior occurs repeatedly, one should be alert to the possibility of neurotic bulimia and seek timely evaluation at the endocrinology or clinical nutrition department.