How to remedy overeating the next day

The next day after binge eating, one can remedy it by adjusting their diet structure, replenishing water, exercising moderately, following a regular schedule, and psychological regulation. The main methods include controlling calorie intake, promoting metabolism, relieving edema, stabilizing emotions, and preventing vicious cycles.

1. Adjust diet:

Choose high protein, low GI foods such as eggs and oats, and pair them with plenty of green leafy vegetables. Avoid refined sugar and fried foods, and use low oil cooking methods such as steaming and boiling. Control the daily calorie intake at around 80% of the basal metabolism and adopt a small amount of multi meal mode to reduce gastrointestinal burden.

2. Moisturizing:

Drink 200 milliliters of warm water per hour and add lemon or cucumber slices to promote metabolism. Drink 2.5-3 liters of water throughout the day, and drink in portions to avoid increasing the burden on the kidneys. Moderate consumption of green tea or Pu erh tea can help break down fat, but avoid sugary drinks.

3. Moderate exercise:

Engage in 30-40 minutes of low-intensity aerobic exercise such as brisk walking or swimming, with heart rate controlled at around 60% of maximum heart rate. Cooperate with 15 minutes of stretching exercise to improve blood circulation and avoid increasing physical burden with vigorous exercise. It is recommended to exercise one hour after meals for optimal results.

4. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep, and falling asleep before 22:00 helps with leptin secretion. Avoid taking a nap for more than 30 minutes and maintain moderate activity during the day. Stop eating 2 hours before bedtime and meditate for 10 minutes to relieve anxiety.

5. Psychological regulation:

Record a diet diary to analyze the causes of binge eating and avoid excessive self blame leading to secondary binge eating. Set achievable small goals, such as increasing daily exercise by 2000 steps. Seek support from family and friends or professional psychological counseling to establish a healthy eating concept. After overeating, it is necessary to establish a long-term scientific diet plan and consume more than 12 types of food daily to ensure nutritional balance. It is recommended to eat Congee with boiled eggs for breakfast, quinoa rice and steamed fish for lunch, and mushroom and tofu soup for dinner. Perform resistance training combined with aerobic exercise 3-4 times a week to maintain basal metabolic rate. Develop the habit of regularly monitoring body fat percentage, focusing on changes in circumference rather than just weight numbers. It is recommended to consult a nutritionist or endocrinologist to rule out potential disease factors such as polycystic ovary syndrome if there is persistent binge eating behavior. Healthy snacks such as natural nuts and Greek yogurt can be prepared daily to prevent overeating caused by excessive hunger.