What to do on the second day after overeating on the first day

The next day after binge eating, recovery can be achieved through light fasting, hydration, moderate exercise, adjusting dietary structure, psychological regulation, and other methods. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, hormonal imbalances, social stress, nutritional deficiencies, and other factors.

1. Light fasting:

adopts a 16:8 intermittent fasting method, controlling the feeding window within 8 hours, and only drinking water or sugar free tea during the rest of the time. Breakfast can be postponed until after 10 o'clock, choosing high protein foods such as eggs or Greek yogurt to avoid stimulating insulin fluctuations with refined carbohydrates. Light fasting can help the digestive system rest, but it should not be continued for more than 48 hours.

2. Moisturizing:

Drink 200 milliliters of warm water per hour and add lemon or cucumber slices to promote metabolism. The daily water intake should reach 3% of body weight, and drinking should be done in small sips to avoid increasing the burden on the kidneys. Moisture can accelerate the excretion of sodium ions, alleviate swelling symptoms after overeating, and suppress false hunger.

3. Moderate exercise:

Choose low-intensity aerobic exercise such as walking or yoga, with a duration of 30-45 minutes. Avoid high-intensity training that increases cortisol secretion, and replenish electrolytes promptly after exercise. Exercise can promote glycogen depletion, but attention should be paid to the possibility of glycogen overproduction in muscles the next day.

4. Adjust diet:

Increase dietary fiber intake by pairing 200 grams of green leafy vegetables and 50 grams of nuts with each meal. Choose low glycemic index staple foods such as oats or sweet potatoes, with fish and soy products being the main sources of protein. Avoid compensatory dieting, and daily calorie intake should not be less than 80% of basal metabolism.

5. Psychological regulation:

Record the triggering factors of binge eating and specific types of food, and analyze the correlation between emotions and eating. Try mindfulness diet training and seek psychological counseling if necessary. After overeating, extreme behaviors such as inducing vomiting should not be taken. It is necessary to establish a flexible diet concept that allows eating but controls the amount.

It is recommended to maintain sufficient sleep within 3 days after overeating, and falling asleep before 23:00 every day can help with leptin secretion. Diet can increase the balance of electrolytes in foods rich in potassium ions such as bananas and spinach. Long term repeated binge eating requires screening for polycystic ovary syndrome or thyroid dysfunction. For women with abnormal menstrual cycles, it is recommended to test hormone levels. Establishing a regular 3+2 meal pattern, where 3 main meals are paired with 2 healthy snacks, can effectively prevent overeating. Daily abdominal breathing training can be performed to reduce anxiety levels and cultivate non eating stress relieving methods such as dancing or swimming.