What should I do if I binge eat all day

After overeating, discomfort can be alleviated by adjusting the diet structure, supplementing water, moderate exercise, psychological regulation, and regular sleep patterns. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, hormonal imbalances, environmental factors, and nutritional deficiencies.

1. Diet adjustment:

It is recommended to choose light and digestible foods, such as oatmeal, steamed pumpkin or bananas, within 24 hours after overeating, to avoid food high in oil and sugar aggravating the gastrointestinal burden. For the next meal, you can reduce the staple food by half, add fiber rich vegetables such as broccoli and spinach, and pair them with high-quality proteins such as chicken breast or tofu to help stabilize blood sugar levels.

2. Water supplementation:

Drink 200 milliliters of warm water or lemon water per hour to promote metabolic circulation. Moderate consumption of sugar free Pu erh tea, lotus leaf tea and other beverages with digestive effects is recommended, but avoid drinking large amounts of water at once. A small amount of ginger slices can be added to water to relieve bloating.

3. Moderate exercise:

Low intensity activities such as a 30 minute walk or a 15 minute stretching exercise can be done 6 hours after overeating. The next day, choose low-intensity exercises such as swimming and yoga, with a duration of no more than 45 minutes. Avoid stomach discomfort caused by intense exercise.

4. Psychological regulation:

Record the triggering factors and emotional states of binge eating, and relieve anxiety through mindfulness breathing exercises. Set a 3-day dietary observation period and allow yourself to have one healthy meal per day. If binge eating occurs more than twice a week, it is recommended to seek help from a psychological counselor.

5. Regular schedule:

Ensure at least 7 hours of sleep and stay away from electronic devices for 1 hour before bedtime. Set a fixed time for three meals, with an interval of 4-5 hours between each meal. After waking up in the morning, drink warm water first. Breakfast should include compound carbohydrates such as whole wheat bread and proteins such as eggs. Establishing a long-term prevention mechanism requires attention to dietary diversity, with a daily intake of 12 or more foods and a weekly intake of 25 or more. Use small plates to control portion size and chew slowly when eating. Regularly conduct body composition testing, focusing on changes in muscle mass rather than just weight numbers. Develop non food related stress relieving methods such as dancing and gardening, and join the community to supervise each other. When there is persistent binge eating behavior or compensatory behavior such as vomiting, it is necessary to promptly seek medical attention from a gastroenterologist or psychologist to assess whether there is an eating disorder.