Overeating can be metabolized within a few days

Excess calories after overeating usually take 3-5 days to be metabolized, depending on factors such as basal metabolic rate, exercise expenditure, food type, digestive function, and water intake.

1. Basal metabolism:

The basal metabolic rate determines 60% -70% of calorie expenditure. People with high muscle mass can burn an additional 200-400 calories per day, which can help them metabolize the calories they consume from overeating more quickly. Men generally have a 10% -15% faster metabolic rate than women, and their basal metabolism decreases by 2% -5% for every 10 years of age. Increasing muscle mass through strength training is an effective way to improve metabolic efficiency.

2. Exercise consumption:

Aerobic exercise can directly accelerate calorie burning, and jogging for 1 hour can burn 400-600 calories. High intensity interval training can produce a sustained fat burning effect after exercise, increasing metabolic rate by 12-24 hours. It is recommended to engage in low impact exercises such as swimming and cycling within 48 hours after overeating to avoid excessive exercise that increases digestive burden.

3. Food type:

High sugar and high-fat foods take longer to break down, 500 grams of cream cake takes more than 72 hours to fully metabolize, while an equal calorie vegetable protein mixture only takes 36 hours. Refined carbohydrates can cause blood sugar fluctuations and prolong fat synthesis time. After overeating, priority should be given to supplementing dietary fiber and probiotics to promote intestinal emptying.

4. Digestive function:

Patients with insufficient gastrointestinal motility experience a 30% -50% delay in metabolic rate. Overeating can cause the gastric emptying time to increase from the usual 4 hours to 6-8 hours. When there are digestive system diseases such as chronic gastritis and irritable bowel syndrome, it is recommended to improve them through small meals and supplementing digestive enzymes.

5. Water regulation: Drinking 2000-3000 milliliters of water per day can increase metabolic rate by 10% -15%. Water helps the kidney to expel sodium retention and alleviate edema after overeating. Diuretic drinks such as green tea and corn silk tea can accelerate water metabolism, but excessive intake of caffeine should be avoided.

After overeating, it is recommended to follow a 3-day dietary adjustment plan: on the first day, focus on diuretic vegetables such as winter melon and celery, and supplement protein with chicken breast meat; Add slow carbon staple foods such as oats and brown rice the next day to stabilize blood sugar levels; On the third day, restore normal dietary structure. Combined with 30 minutes of brisk walking and 2 liters of warm water consumption daily, it can significantly improve metabolic efficiency. Long term repeated binge eating may trigger insulin resistance. It is recommended to intervene with small utensils and slow chewing to prevent the recurrence of binge eating. If accompanied by compensatory behaviors such as vomiting, seek timely help from a psychologist.