The first step is to not beat yourself up too much, because it won’t help.
Did you go out to celebrate a friend’s birthday and eat too much? Did you go to your father-in-law’s barbecue and didn’t skimp on meat, bread and beer? Did your mother do a great job with the pasta and you still overdid it on the dessert?
After overindulging in food, it’s common to feel guilty, full, and even sick. Below are 12 tips for overcoming discomfort and regret.
1-Relax
Don’t martyr yourself. Excessive eating will not ruin your health or body. Additionally, excessive guilt about eating habits can lead to deprivation and then overeating again, creating an unhealthy cycle.
2-Take a walk
A walk, even a quick one, will help stimulate digestion and balance blood sugar levels. If you know how to ride a bike, even better. But don’t overdo the intensity before finishing the digestion process.
3-Drink water
Drink water throughout the day. This can help your body get rid of excess salt probably acquired from the meal and can also prevent you from suffering from constipation. Herbal teas can also aid digestion.
4-Don’t lie down
Don’t be tempted to lie down horizontally and doze off. First of all because you lose the chance to burn some of those calories you just earned from washing the dishes or walking. Additionally, when you go to bed with a full stomach, food can stagnate, slowing digestion and causing reflux. Let the couch wait until the food has time to settle.
5-Avoid carbonated drinks
If you have already overindulged, consuming carbonated drinks is not a good idea. The gas will make you feel even more bloated.
6-Split the leftovers
If you still have food after a large meal, you may think you’ve eaten a healthy amount, even if you ate too much. If you really want to save leftovers, it might be helpful to divide them into individual portions so you don’t overdo it next time. Don’t store calorie bombs like sweets and cakes if you know you can’t resist.
7-Do exercises
Once digestion is complete, try getting a real sweat: running, lifting weights, playing basketball or soccer. It is best to wait at least three to four hours after a large meal. Exercise will burn some of those excess calories. It can also help increase metabolism and prevent constipation. And regular exercise seems to help control mood and hunger, so you’re less likely to overeat in the future.
8-Plan your next meal
You can’t change the past. But you can plan not to overdo it tomorrow and the day after. Choose low-calorie recipes and plan your meals for the week. Take the time to prepare as many meals as possible in advance.
9-Eat consciously
Try thinking of eating as a kind of meditation. Pay attention to its taste, sensation and color. Think about the meal: where was the food grown or raised? How did the chef do this? Try to take small bites and chew well. Stop every now and then and ask yourself if you already feel satisfied. This can help you eat less and feel more satisfied.
10-Chew slowly
It can take about 20 minutes for the stomach to tell the brain that it is full. If you’ve already eaten too much in the first ten minutes, you haven’t given your brain a chance to figure it out. Half an hour later you will definitely feel uncomfortable with too much food. Slow down and you’ll find that not only will you eat fewer calories, but you’ll also feel more satisfied.
11-Change foods
You can eat more low-calorie foods by replacing foods like fatty meats, white bread, and chips with healthier choices. Think vegetables like broccoli, yellow squash, asparagus, and lettuce. Whole grains are better than white rice or pasta because they contain more protein and fiber. This will help you stay full longer and eat less.
12-When to ask for help
If you tend to eat until you’re very full or feel sick, you may be suffering from what’s known as binge eating disorder. You may hide it from others, feel embarrassed or disgusted after overeating. It seems like you can’t stop even if you want to. Over time, this can cause serious harm to your body and mental health. Treatment can help, so talk to a doctor or mental health professional if you’re concerned.
Source: WebMD
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
