Overeating for two days, how many days do you need to make up for it

After overeating, it usually takes 3-5 days to recover, and the specific time is related to factors such as basal metabolic rate, exercise intensity, degree of dietary adjustment, water intake, and sleep quality.

1. Metabolic regulation:

The basal metabolic rate determines the rate of calorie expenditure. Individuals with high muscle mass can accelerate glycogen depletion by increasing resistance training, and daily 30 minute strength training can increase resting energy expenditure by 15% -20%. supplementing with B vitamins and magnesium elements can help promote glucose and lipid metabolism.

2. Exercise arrangement:

adopts a high and low intensity alternating exercise mode for the best effect. It is recommended to engage in 45 minutes of aerobic exercise combined with 20 minutes of interval training daily, such as alternating between jogging and brisk walking. Supplementing electrolyte water after exercise can prevent edema, but it is necessary to avoid eating immediately after exercise.

3. Dietary control:

adopts a 16:8 light fasting method to help the digestive system rest. Daily calorie intake should be controlled at 80% of basal metabolism, with priority given to high fiber vegetables and high-quality protein. Pair 200g of green leafy vegetables and 100g of chicken breast with each meal, and replace sugary drinks with apple cider vinegar or lemon water.

4. Water management:

The daily water intake should reach 35 milliliters per kilogram of body weight. Drinking 500ml of warm water on an empty stomach in the morning stimulates intestinal peristalsis, and drinking 300ml of water 30 minutes before meals increases satiety. Avoid excessive drinking at night that can cause edema.

5. Sleep Restoration:

ensures stable leptin secretion during 7 hours of deep sleep per day. Avoid blue light stimulation 2 hours before bedtime and keep the bedroom temperature at 18-20 ℃. Drinking 200ml sugar free almond milk can supplement tryptophan and promote natural secretion of melatonin.

During the recovery period after overeating, a regular biological clock should be established, with a fixed interval of 4-5 hours between three meals. For breakfast, choose boiled eggs with oatmeal to enhance satiety. For lunch, focus on steamed fish and mixed grain rice. For dinner, it is recommended to have mushroom tofu soup. Maintain a basic activity level of at least 6000 steps per day and avoid sitting for more than 1 hour. It is not recommended to weigh daily during the recovery period, and changes in body circumference should be the main reference indicator. If there is persistent bloating or constipation, it is recommended to supplement probiotics in moderation to regulate the balance of gut microbiota.