What should I do if I gain weight the day after a big meal

Weight gain on the second day after a big meal is a normal physiological phenomenon, which is mainly related to water retention and food residue accumulation. It can be recovered by adjusting diet structure, supplementing water, and moderate exercise.

1. Water retention:

High salt and high sugar diet will lead to the increase of sodium ion concentration in the body, causing water retention. Every 1g of salt intake can lead to about 100ml of water retention, which is characterized by facial edema and heavy limbs. It is recommended to increase daily water intake to 2000-2500 milliliters and choose low sodium foods such as cucumbers and winter melons to promote drainage.

2. Accumulation of food residues:

Overeating can increase the amount of food residues in the digestive tract by about 500-1000 grams. A high-fat diet delays gastric emptying by 6-8 hours, and high fiber foods stay in the colon for up to 72 hours. It can increase dietary fiber intake, such as oats and dragon fruit, to accelerate intestinal peristalsis.

3. Increased glycogen reserves:

Each gram of glycogen binds 3-4 grams of water, and an increase in carbohydrate intake can increase muscle glycogen reserves by 200-300 grams. Engaging in 30 minutes of low-intensity exercise such as brisk walking or swimming can consume approximately 150-200 calories and accelerate glycogen metabolism.

4. Digestive system load:

Insufficient secretion of digestive enzymes after overeating may lead to incomplete food breakdown. It is recommended to choose fermented foods such as sugar free yogurt and miso soup, and eat them in small amounts 5-6 times to reduce the burden. Massage the abdomen clockwise after meals to promote gastrointestinal peristalsis.

5. Metabolic rhythm disorder:

Overeating disrupts the biological clock and affects the leptin secretion cycle. Maintaining 7-8 hours of sleep and delaying breakfast by 1 hour the next day to implement a 16:8 light fasting can help reset metabolic rhythms. After a big meal, there is no need to be overly anxious about weight fluctuations. If there is no recovery for 3 days, pathological factors should be investigated. The daily recommendation is to follow the 211 plate rule: 2 fists of vegetables, 1 fist of high-quality protein, and 1 fist of staple food per meal, and choose steaming and cooking methods for cooking. Perform 150 minutes of moderate intensity exercise per week, combined with 2 sessions of resistance training to improve basal metabolism. Establish a dietary record habit to avoid compensatory dieting that can trigger a binge eating cycle. Weight management should focus on long-term trends, and daily fluctuations within 1-2 kilograms are normal physiological phenomena.