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Overeating: Tips, Prevention, and solution

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Overeating

Overeating means the consumption of excess calories from food than regular eating. It is a significant issue and contributes to generating many health-related difficulties.

Regular overeating makes a person overweight or obese. It causes eating disorders and also contributes to many chronic diseases 

Overeating reason

Overeating: Tips, Prevention, and solution
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One of the main reasons is easily and ample availability of food sources at a cheap rate.

As compared to the past in today’s world, people have more food to eat. Easily, one can get Cookies, biscuits, chicken, cake, pizza, rice, burgers, and other food sources. 

Most foods that cause overeating have good tastes; people usually eat these foods too much

Many peoples also overeat on special occasions. It is not uncommon to overeat at celebrations or parties.

There are people who give significant importance to their fitness. They take a proper and healthy diet and avoid high calories foods. But sometimes, they also overeat, and start taking tension or start getting worried about the possibilities of becoming overweight, obese, less muscular, or fat. 

Note: Regular overeating cause issues, if a person overeats a few times like one time a week then it is not going to cause any significant issue.

What to do after overeating

How to solve this eating issue and what to do after overeating? Read this article, and this may help you in this regard. Here is what you need to do after overeating:

Keep stress away

Stress will not create any good effect for you. It is famous for making things even worse

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After overeating, you must not take any stress and tension; keep yourself calm for proper required actions. You need to know that overeating once or two times a week is not going to hurt you.

The habit of overeating is risky because it can affect your health

Just one or two days of overeating is not enough to create unhealthy effects. Many athletes take cheat meals once or more a week, and still, they don’t lose their performance. Keep calm and do some actions like given at the bottom of this article to stop this habit.

Don’t sleep after eating.

After eating a considerable amount of calories, the worst thing you can do is sleep. Never sleep after overeating. It may slow down the process of digestion. During sleep, our body burns very few calories.

Excess calories can store as fat if you sleep after overeating. And much more, your chances of getting acid reflux disease like “GERD” may increase. When your body stores extra calories in your body then it can increase your risk of getting obese.

Sleeping after eating is not a good and healthy option. Our body usually needs hours to digest the food

Give time to your body to digest food. Do some walk, burn some calories. Keep a gap of 3 to 4hrs between mealtime and sleep time. Sleeping after eating is not a good and healthy option. Our body usually needs hours to digest the food.

Go for a walk

Go to a road or park for a slow-pace walk. Walking is the best light exercise after overeating. 

Avoid high-intensity running or jogging, but prefer walking as it may also help your body digest food fast. That can create health benefits for you.

Don’t run; otherwise, your body can shift attention to other muscles, and the process of digestion can slow down.

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No fizzy drink

Fizzy drinks or soft drinks are the worst to drink after overeating. Many peoples have the habit of consuming these drinks. But they need to know that these drinks can create dangerous effects on their health.

These types of drinks can fill your digestive system with gas, and you may feel uncomfortable with them.

That situation can affect digestion. By drinking carbonated drinks after overeating can cause or worsen bloating also. So avoid them.

Apple cider vinegar may help.

After overeating, if you want to digest food fast, then apple cider vinegar can be helpful. It can help you to digest food fast. Ingredients in apple cider vinegar are beneficial for the digestive system. They help to improve and restore the gut mechanism. 

Apple cider vinegar contains many healthy probiotics that can strengthen your gut and help its functions to work correctly. You can get benefits from apple vinegar cider quickly by simply adding one tablespoon of it to a glass of water. By drinking, water may boost your health status also. 

Drink lime water

Lime water has many health benefits. It has an acid that is very helpful in digesting foods. Lime water can help you to digest food fast. Lime water’s acid helps the body by pushing food ahead in the body and improving digestion speed, which may help you digest your food fast.

Just some sip of lime water can help to flush the extra sodium out of your body. But make sure you don’t drink too much water after overeating because it can create substantial health problems for you.

Workout

Do not do intense work out immediately after overeating. This workout time may not be suitable for you. The proper time to wait after overeating is 3 to 4 hrs. Then after that time, do some sweat-drenched exercises. Run, lift weights, do a HIIT workout, or do whatever activity you like.

It would help if you burned those extra calories that you have to store. When you burn extra calories, then your body removes stored calories.

Exercise creates beneficial effects for you if you do it on time. It can boost your metabolism, and your body health and fitness will also improve with it.

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Eat your next meal

Never skip your meal, even if you overeat. It would be best if you ate your next dinner. Please don’t skip it. 

Many people avoid their next meal after overeating. It is a mistake that they make. It can affect health and fitness. Our body needs nutrition after some hours.

Nutritions from foods help the body to keep function properly. By not eating a meal on its time may create health issues like weakness.

Eat your next meal. Eat it in low quantity but avoid skipping it. Consider eating protein-rich foods with fiber-rich vegetables. Eating meals on time can increase your metabolism and boost your strength.

Eat protein and fiber.

Try to eat protein and fiber-rich foods in your next meal. Protein-rich foods are best against overeating. By eating protein and fiber-rich foods, you can feel full and may not take extra food. Protein can increase your muscle mass. Muscles burn more calories than fat.

Even at a rest position, your muscles burn a lot of calories, which will help you get rid of extra calories. Fiber-rich foods increase your satiety, and you may take fewer calories throughout the day.

Visit doctor if

If your eating behavior is not in control and you eat a large amount of food after some hours. Then you may have a “binge eating disorder.”

Visit your doctor and discuss your problem. Don’t hesitate because it is a matter of health. Binge eating disorder can affect you physically and mentally. So follow your doctor’s advice because the doctor knows how to treat you medically.

It is possible to prevent overeating. Preventing it is not a complex task. You need to take some simple steps. Here is some information about how you can avoid overeating:

How to prevent overeat

Control the causes of overeating

First, you need to notice which foods often trigger overeating. By avoiding these foods, you can reduce their risks.

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There are many types of foods that usually cause overeating in people. These foods often have good taste and look. Biscuits, pizza, burgers, fried chicken are few examples that may lead to overeating incidents.

When people started eating them, then they like their taste. So they eat it in large quantities.

Some other examples of foods that lead to overeating are ice cream, cake, pizza, burgers, cookies, candies, chips, and much more.

If you want to control overeating, you need to take some steps, like if you often eat ice cream too much, then don’t store it in your fridge. So when these things remain out of your sight, then your chances of consuming them will reduce.

Don’t skip daytime meals.

Skipping daytime meals can cause overeating. Yes, it is true because when you eat less in the daytime, you will be more likely to overeat at night. Eating less in the day is the recipe for overeating at night.

Eat fiber-rich foods

With fiber-rich foods, you can remain complete for the whole day, and you may not feel hungry.

A recent study has found that peoples who consume fiber-rich oatmeal during breakfast feel fuller and eat fewer calories which in results not only help against overeating but also promote weight loss. (1)

Eat foods with high protein.

By preferring protein-rich foods, you remain complete for the whole day, and your calorie intake can decrease. By eating protein-rich foods, you can get help a lot to reduce your habit of overeating.

For example, scientific studies concluded that eating protein-rich food at breakfast reduces hunger and snacking later in the day.

Your Parents or Friends food choices matter

Your parents, relatives, and friends’ food choices also influence your eating behavior. Always eat meals with friends or people that don’t often overeat.

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When your friend with whom you spend most of your time will have overeating habits, then your chances of overeating also increase because most peoples like to do what their family members or friends do.

Many studies have found that a person’s habits get attracted by the living patterns or habits. Always eat with those friends and family members who have a healthy eating habit. Don’t think it is an insult towards them because you are doing it for a beneficial purpose. Tell them about your plan, and so they can understand. (2) (3)

Drink required water

Drinking required water is essential for the functions of your body. It also helps you eat less from your diet: Try to drink 10 to 13 glasses of water per day.

By doing this, your body will remain hydrated, and your hunger level will decrease, and you may feel full most of the day.

Make it a habit of drinking water before meals. Drinking 1 to 2 glasses of water before a meal can help clear your stomach. Drinking water during or after the meal is also beneficial as it increases the feelings of fullness, and you may consume fewer calories.

Eat your food slowly.

Chewing food slowly is very beneficial for your health, and it can help you get rid of overeating habits. If you want to control overeating, then slow eating practice can help you as it takes time for your brain to decide when to feel complete.

By chewing food slowly, you can provide enough time for your brain to know your satiety levels, and you may eat less. Chewing food slowly is also helpful for improving digestive health, and it boosts the speed of your digestion process.

Manage stress

Always try to manage your stress because when you get stressed, hunger hormones increase. Stress also leads to other problems like depression and anxiety.

Depression and anxiety also make the person eat more. Try to do some exercises to get rid of stress and depression. Listen to music or take a historical place trip to reduce your stress levels.

Eat vegetables as a snack.

Overeating: Tips, Prevention, and solution
photo by pixabay

Try to eat vegetables as snack foods instead of high calories foods. Vegetables often have low calories. They don’t have health risks.

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Eating vegetables is a healthy way to reduce calorie consumption and overeating. In vegetables, a lot of fiber is present, which improves satiety levels.

Moreover, if you overeat these vegetables, your body will get fewer calories compared to the high consumption of processed, tasty, or sugar-rich foods. Always keep some veggies in your reach, so whenever you feel hungry, eat those veggies.

You can choose several healthy options for snaking like sliced apple, peanut butter, hummus, and veggies like carrots or homemade trail mix.

Eat when hungry

Try to eat when you feel hunger. Hungry feelings include hunger pangs, an empty pit feeling, lightheadedness, irritability, etc.

If you are not feeling these symptoms, then you must be eating for other reasons. Avoid eating or snaking if you don’t feel the effects of hunger. Some illnesses curb the hunger feelings. To deal with them, you need to contact a physician.

Stop eating foods when

Always stop eating food when you feel satisfied. Satisfied feelings or sated means your body tells your brain that you are full and don’t need any more calories.

Choose the small meal plan.

Most restaurants offer large meals for customers. That is not good for you if your goal is to prevent or stop overeating.

Whenever you go to a restaurant, always choose a small meal. If this meal option is not available, ask them to bring a large meal that can feed two people, eat from one plate, and give the other to a homeless person.

Bottom line

This article discusses well ” what to do after you overeat.” Many peoples face the over-eating problem. It is a common issue that can result from effects from emotions, lifestyle, or environment.

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Overeating habit is hard to break, but it is possible to get rid of it. Above mentioned simple tips can help you to control it. These tips may help you to establish a healthy routine. Always seek the help of a professional if you need it.

The article was reviewed on 26, Aug 2021

Citations
  1. Dietary Fiber and Weight Regulation – https://academic.oup.com/nutritionreviews/article/59/5/129/1875096
  2. The influence of the maternal peer group (partner, friends, mothers’ group, family) on mothers’ attitudes to obesity-related behaviours of their children – https://bmcpediatr.biomedcentral.com/articles/10.1186/s12887-019-1726-x
  3. The influence of peers′ and siblings′ on children’s and adolescents′ healthy eating behavior. A systematic literature review – https://www.sciencedirect.com/science/article/pii/S0195666319306865?via%3Dihub

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Author

Sarfraz
Sarfraz
Sarfraz is a 26-year-old writer. He loves to read and write. These are his best hobbies. Sarfraz is an experienced nutritionist & fitness trainer. Mostly he writes on health or fitness-related topics. His best friend is his brother Dr. Omer (MBBS) who reviews his articles. HERE IS EMAIL If you want to contact him: sarfraz@address4health.com
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