What should I do the next day after binge eating sweets

The next day after binge eating sweets, discomfort can be alleviated by adjusting the diet structure, supplementing water, increasing dietary fiber intake, moderate exercise, and psychological regulation. Overeating sweet foods is usually caused by factors such as blood sugar fluctuations, emotional stress, imbalance of gut microbiota, insulin resistance, and habitual dependence.

1. Adjust dietary structure:

Reduce the intake of refined sugars and simple carbohydrates, and choose low glycemic index foods such as oats, brown rice, whole wheat bread, etc. to stabilize blood sugar. Increase high-quality protein such as eggs, fish, and soy products to delay gastric emptying time. Avoid high-fat and high sugar snacks and replace sweets with nuts or Greek yogurt.

2. Moisturizing:

Excessive sugar intake can cause dehydration in the body. Drinking 2000-2500 milliliters of warm water daily can promote metabolism. Lemon or cucumber slices can be added to enhance the taste, and drinking a small amount of light green tea can help break down sugar. Avoiding sugary drinks can increase the burden, and increasing urine output can help eliminate excess sugar. 3. Increase dietary fiber: Consuming green leafy vegetables such as broccoli and spinach can supplement insoluble fiber and promote intestinal peristalsis. Apples, pears, and other fruits with skin provide soluble fiber, slowing down the absorption rate of sugar. Chia seed or flaxseed can be added into the drink to form a gel like substance to wrap the intestinal sugar.

4. Moderate exercise:

Engage in 30 minutes of moderate intensity aerobic exercise such as brisk walking or swimming to burn excess calories. Resistance training such as squats and plank supports can enhance muscle glycogen storage capacity. Avoid intense exercise that can cause hypoglycemia, and replenish electrolytes after exercise to maintain water salt balance.

5. Psychological regulation:

Record the triggers of overeating, identify emotional triggers, and try mindfulness eating exercises to rebuild satiety cognition. Set phased sugar control goals instead of complete withdrawal, allowing for small amounts of healthy sweets per week. Seek supervision from family and friends or join mutual aid groups to reduce secondary binge eating caused by guilt.

Within 24-48 hours after binge eating, pay close attention to blood sugar fluctuations. If you experience persistent dizziness, thirst, or nausea, it is recommended to monitor blood sugar levels. Long term and repeated overeating of sweet foods may lead to insulin resistance, and it is recommended to regularly test for glycated hemoglobin. Establishing regular three meal habits, consuming small amounts of nuts or drinking apple cider vinegar before meals can reduce cravings for sweets. Reduce high sugar food reserves in the kitchen and satisfy occasional sweet taste needs with fresh fruits and dark chocolate. Maintaining 7-8 hours of sleep helps regulate the balance of ghrelin and leptin secretion, reducing physiological dependence on sweets.