How to remedy overeating the next day

The next day after binge eating, one can remedy it by fasting lightly, replenishing fluids, increasing physical activity, adjusting dietary structure, and psychological regulation. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, hormonal imbalances, social stress, unhealthy eating habits, and other factors.

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 high protein foods such as boiled eggs or Greek yogurt will be chosen. Lunch will be reduced by one-third of the main food intake. Research shows that short-term light fasting can help stabilize blood sugar levels, but it is necessary to avoid using it continuously for multiple days.

2. Water supplementation:

Drink 500ml of warm water on an empty stomach in the morning, and drink 2.5-3 liters of water throughout the day. Lemon or cucumber slices can be added to promote metabolism, and the detoxification efficiency of the liver can be increased by 40% when there is sufficient water. Avoid sugary drinks and give up about 100ml of water every hour to alleviate edema.

3. Increase physical activity:

Engage in 45 minutes of low-intensity aerobic exercise, such as brisk walking, which consumes about 300 calories, equivalent to one-third of the calorie intake from overeating. Combining 20 minutes of resistance training can increase basal metabolic rate for 72 hours. Supplement electrolyte water after exercise instead of energy drinks.

4. Adjust dietary structure:

Increase the proportion of dietary fiber in the daily diet to over 30 grams, and choose low sugar foods such as oats and broccoli. Mix 15 grams of high-quality fat such as avocado with each meal to slow down gastric emptying. Avoid refined carbohydrates for dinner and replace 50% of meat intake with tofu.

5. Psychological regulation:

Record the triggering factors of binge eating and specific foods. Research has found that keeping a diet diary can reduce the frequency of binge eating by 60% in the future. By practicing mindfulness breathing for 10 minutes, cortisol levels can decrease by 25%. Avoid weighing and focus on behavioral changes rather than numerical changes.

It is recommended to maintain sufficient sleep within three days after overeating, as the secretion of growth hormone during deep sleep can promote fat breakdown. Choose foods rich in potassium ions, such as bananas and spinach, to balance sodium retention. Cooking is dominated by steaming. Continuously monitor physical reactions. If there is persistent bloating or low mood, consult a nutritionist. Establish a flexible eating plan that allows for 1-2 moderate meals per week to prevent retaliatory eating cycles. Long term management should be combined with dietary records, emotional diaries, and regular exercise to form healthy habits.