Do you have a diet but at times you lose control and binge or overeat? Fortunately it is not a big deal. You should not succumb to guilt and indulge in some compensatory behavior like starving yourself or self-vomiting. This will harm rather than help. below is a list of actions you might take after you overeat
Relax
One big meal will not ruin your health, so don’t rough yourself up. Over more, guilt about eating habits will lead to more psychological problems. Instead of feeling guilty or ruminating over your binge, decide wisely what to do in the next coming days.
Go for a Walk
Taking a walk after your meal will stimulate your digestion and will even out your blood sugar. Stroll easily and don’t make it hard because your digestive systems need blood supply. A Hard activity after a meal will shift blood to the muscles and slow your digestion.
Take Water
After a big meal drink a cup of water. Don’t drink in excess until feels sick, just a cup. It will help you get rid of excess salt you likely got in the meal. Continue drinking water thru-out the day to keep hydrated.
Get upright
Don’t lie down. don’t take a nap. This way you will have more chance to burn off a few calories. Start doing the dishes, then take a walk. Lying down will slow digestion and cause acid reflux to worsen.
Avoid Carbonated Drinks
Carbonated drinks are not a good idea and they don’t facilitate digestion as some people think. When you ingest them you fill up you stomach with gas. This will make you even more bloated. If you’ve already taken some, don’t take more.
Give Away The Remaining
This will prevent the false perception that you’ve eaten less and will prevent you from adding up more. Keeping leftovers if you binge is like keeping a calorie bomb in your fridge.
Wait for 3-4 hours and do some exercise.
Plan next Meal
Eat Mindfully
Next time pay attention to the smell , flavor, feel, and color of your food. take small bites and chew well.Drink water during your meal. Try to stop just before you feel full.
Eat Slowly
Eat more fiber and less carbs
Choose/shift to vegetables , yellow squash, asparagus, salad greens and whole grains
Wellbeing Arena 