What to do the next day after binge eating

The next day after binge eating, discomfort can be alleviated by adjusting the diet structure, supplementing water, moderate exercise, regular sleep and psychological regulation. Binge eating is usually caused by emotional fluctuations, rebounding from dieting, social stress, hormonal imbalances, and digestive disorders.

1. Adjust diet:

Choose light and digestible foods such as oatmeal, steamed pumpkin and bananas to avoid the burden of high oil and sugar foods on the stomach. Eat small amounts and multiple meals, with each meal controlled within 300 grams, and increase dietary fiber intake appropriately to promote intestinal peristalsis. Drinking warm tangerine peel and hawthorn water can help with digestion.

2. Moisturizing:

Drink 200 milliliters of warm water per hour and maintain a daily water intake of at least 2 liters. Add a small amount of lemon juice or cucumber slices to the water to avoid sugary drinks. Adequate hydration can accelerate the elimination of metabolic waste and alleviate edema symptoms after overeating.

3. Moderate exercise:

Engage in 30 minutes of low-intensity aerobic exercise such as brisk walking, swimming, or yoga, with heart rate controlled at around 60% of maximum heart rate. Avoid strenuous exercise that increases physical burden, and replenish electrolytes promptly after exercise. Walking can help promote gastrointestinal peristalsis and improve bloating and discomfort.

4. Regular sleep schedule:

Ensure 7-8 hours of high-quality sleep and avoid staying up late that affects leptin secretion. Soak your feet in 40 ℃ warm water for 15 minutes before going to bed, and listen to light music to relax your body and mind. Establish a fixed meal schedule to help the circadian rhythm return to normal.

3. Psychological regulation:

Record a diet diary to analyze the causes of overeating and avoid self blame emotions. Try mindfulness breathing exercises, inhaling for 4 seconds, holding your breath for 2 seconds, and exhaling for 6 seconds each time. Talk to family and friends or seek professional psychological counseling to establish a healthy stress coping mechanism.

After overeating, extreme dieting compensation should be avoided, and it is recommended to gradually restore a balanced eating pattern. Long term cultivation of the habit of chewing carefully and slowly, chewing 20-30 times per bite, and controlling meal time to over 20 minutes. Regularly conduct body composition testing, focusing on changes in muscle mass rather than just weight numbers. Establish a sustainable exercise plan and accumulate 150 minutes of moderate intensity exercise per week. If uncontrollable binge eating behavior occurs frequently, it is recommended to seek medical attention from a gastroenterology or clinical nutrition department to rule out potential diseases such as thyroid dysfunction and irritable bowel syndrome.