How to remedy overeating the night before and the next day

The remedial measures for the day after overeating the night before mainly include adjusting the diet structure, increasing water intake, moderate exercise, supplementing dietary fiber, and adjusting mentality. The key to remedying binge eating is to restore metabolic balance and avoid continuous weight gain.

1. Adjust diet:

It is recommended to reduce the intake of staple foods and high calorie foods the day after overeating, and choose light and easily digestible foods. For breakfast, boiled eggs, sugar free soybean milk or oatmeal Congee can be eaten. For lunch and dinner, steamed fish, chicken breast and a large number of vegetables are the main dishes. Avoid fried foods and sweets, and maintain a daily total calorie intake of around 80% of the basal metabolic rate.

2. Increase water intake:

After overeating, the body is prone to storing water. It is recommended to drink 2000-3000 milliliters of warm water daily, which can be consumed 8-10 times. Drinking a glass of warm lemon water on an empty stomach in the morning can help promote metabolism, and drinking 300ml of water 30 minutes before meals can reduce food intake. Avoid sugary drinks and alcohol, as they can increase the burden on the body.

3. Moderate exercise:

Choose moderate to low-intensity aerobic exercise to help burn excess calories, such as brisk walking for 40 minutes, swimming for 30 minutes, or cycling for 45 minutes. Avoid vigorous exercise to prevent excessive physical fatigue. Warm up and stretch before and after exercise, and replenish electrolyte water promptly after exercise.

4. Fiber supplementation:

After overeating, the burden on the intestines increases. It is recommended to increase dietary fiber intake to promote bowel movements. Eating fruits rich in dietary fiber such as dragon fruit, kiwi fruit, and plum, or soaking 10 grams of chia seeds in water before meals. Green leafy vegetables such as spinach and broccoli are also high-quality sources of fiber, and it is recommended to ensure at least 200 grams per meal.

5. Adjusting mentality:

After overeating, there is no need to overly blame yourself. Occasional loss of control over eating will not immediately lead to significant weight gain. Maintaining a regular schedule and getting 7-8 hours of sleep can help regulate appetite hormones. Keeping a food diary to analyze the causes of overeating and developing preventive measures is more important than remedying afterwards. The 1-3 days after binge eating are a critical period for adjustment. It is recommended to maintain a light diet and monitor weight changes. In the long run, establishing regular eating habits is more important than short-term remedies. Engaging in 3-5 aerobic exercises combined with 2-3 strength training sessions per week can improve basal metabolic rate. If frequent binge eating behavior is accompanied by emotional problems, it is recommended to seek the help of a professional nutritionist or psychological counselor. Pay attention to a balanced intake of protein, dietary fiber, and healthy fats in daily diet. Adopting small portions and multiple meals can help control appetite.