What should I do the next day after overeating last night

The next day after binge eating, 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, social stress, hormonal changes, bad habits, and other factors.

1. Adjust diet:

Avoid going on a diet or excessive hunger, and choose light and digestible foods such as oatmeal Congee, steamed vegetables, and sugar free yogurt. Reduce the intake of high oil and high salt foods, and increase dietary fiber appropriately to promote intestinal peristalsis. It can stabilize blood sugar with small and multiple meals, avoiding overeating caused by hunger again.

2. Moisturizing: After overeating, the body may experience edema. Drinking 2000-2500 milliliters of warm water daily can help with metabolism. Lemon or cucumber slices can be added to enhance flavor and avoid sugary drinks. Water supplementation can alleviate sodium ion retention and alleviate bloating.

3. Moderate exercise:

Choose low-intensity aerobic exercise such as a 30 minute walk, yoga, or swimming to promote blood circulation and food digestion. Avoid strenuous exercise that increases physical burden, and replenish electrolytes promptly after exercise. The endorphins produced by exercise can help improve negative emotions after overeating.

4. Psychological regulation:

Accept occasional loss of control over diet as a normal phenomenon and avoid self blame that can trigger a vicious cycle. You can use meditation, deep breathing, or writing a diary to alleviate emotions and identify triggers for overeating. If it occurs frequently, seek professional psychological support.

5. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep to help regulate the secretion of ghrelin and leptin. Establish a biological clock with fixed meal times and avoid eating 3 hours before bedtime. Lack of sleep can exacerbate the craving for high calorie foods and increase the risk of overeating.

After binge eating, it is necessary to establish a long-term health management plan. It is recommended to record the diet diary observation mode and learn mindfulness eating techniques. Increase the proportion of whole grains, high-quality protein, and fresh fruits and vegetables in daily diet to avoid extreme dieting. Regularly conduct body composition testing instead of simply focusing on weight, and cultivate sustainable exercise habits such as 150 minutes of moderate intensity activity per week. If accompanied by compensatory behaviors such as vomiting or binge eating more than 4 times a month, timely consultation with a nutrition or psychology department should be sought