Remedial measures for overeating

After overeating, it can be remedied by adjusting the diet structure, increasing water intake, moderate exercise, supplementing dietary fiber, and maintaining a regular schedule. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, irregular eating habits, nutritional imbalances, and excessive stress.

1. Diet adjustment:

After overeating, it is necessary to avoid continuing a high calorie diet. It is recommended to choose light and digestible foods, such as oatmeal Congee, steamed vegetables, boiled eggs, etc. Reducing refined sugar and oil intake, increasing the proportion of high-quality protein, can help stabilize blood sugar levels. You can adopt the method of eating small meals and multiple meals, with each meal controlled at 300-400 calories, and eating once every 3-4 hours.

2. Supplement water:

After overeating, it is recommended to drink 2000-2500 milliliters of warm water daily, which can be consumed 8-10 times. Water can promote the elimination of metabolic waste and alleviate stomach bloating. Lemon water or light green tea can be consumed appropriately, but sugary drinks should be avoided. When drinking water, take small sips and drink slowly to avoid burdening the digestive system with a large amount of water at once.

3. Moderate exercise:

Low intensity aerobic exercise such as walking, yoga, swimming, etc. can be done within 24 hours after overeating, for 30-45 minutes each time. Exercise can promote the consumption of excess calories and improve blood circulation. Avoid discomfort caused by intense exercise, warm up and stretch before and after exercise. It is recommended to exercise 1-2 hours after meals for the best results.

4. Dietary fiber:

Increasing dietary fiber intake can help improve digestion problems after overeating. It is recommended to consume foods such as chia seeds, flaxseed, apples, broccoli, etc. Dietary fiber can increase satiety, promote intestinal peristalsis, and help eliminate excess food residue. It is recommended to consume 25-30 grams of dietary fiber per day, accompanied by sufficient drinking water.

5. Regular sleep schedule:

Ensuring 7-8 hours of high-quality sleep can help regulate endocrine disorders after overeating. It is recommended to set a fixed bedtime and avoid using electronic devices before bedtime. Lack of sleep can lead to elevated levels of ghrelin, increasing the risk of overeating again. You can take a 15-20 minute nap during the day to help restore your body's rhythm. After overeating, it is necessary to establish long-term healthy eating habits and avoid extreme dieting that can trigger a vicious cycle. It is recommended to adopt a balanced diet pattern and consume moderate amounts of carbohydrates, protein, and healthy fats daily. Maintain moderate exercise habits, engage in 3-5 aerobic exercises and 2-3 strength training sessions per week. Learn stress management techniques and relieve emotional eating through meditation, deep breathing, and other methods. Keeping a diet diary can help identify the causes of overeating, and if necessary, seek the help of a professional nutritionist or psychological counselor. Be careful not to turn remedial measures into punitive behavior, and maintaining a positive attitude is more helpful for weight management.