Overeat means the consumption of excess calories from food than normal eating. Overeating is a very common habit these days. It can become a problem. So how to solve this problem? To get some help about “What to do after overeat“. Read this article, this may help you. Regular overeating can make a person overweight or obese. It causes eating disorders. It also contributes to many chronic diseases.
Here are some common reasons for overeating:
One of the main reasons is easily and large availability of food sources at a cheap rate. As compared to the past in today’s world peoples have more food to eat. One can get Cookies, biscuits, chicken, cake, pizza, rice, burgers, and other food sources easily. Most of these foods have good tastes that is why peoples usually eat these foods too much.
Many peoples also eat too much on special occasions. It is not uncommon to overeat on occasions especially rural peoples do this practice a lot.
Some peoples gave very importance to their fitness. They always take a proper and healthy diet and avoid high calories foods. But sometimes they also eat too much. Then they start taking tension like, I will become overweight, my BMI will increase, my fitness will decrease, will I lose my muscularity and much more. Advice for them is that do not take stress or tension. Just a few simple steps can work for you.
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. After overeating, you must not take any type of stress and tension just keep yourself calm for proper required actions. You need to know that overeating once or two times a week is not gonna 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 below to stop this habit.
Don’t sleep after eating
After eating a huge 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 considered as best light exercise after overeating. Don’t do high-intensity running or jogging, prefer walking. This may help your body to 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.
No fizzy drink
Fizzy drinks or soft drinks are the worst to drink after overeating. Many peoples have the habit of drinking 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 it. 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 very helpful 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 properly. You can get benefits from apple vinegar cider easily by simply adding 1 tablespoon of it to a glass of water. By drinking with 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 improves the speed of digestion which may help you to 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 has the capacity to create huge health problems for you.
Do not do intense work out immediately after overeating. This workout time may not good 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 whatever exercise you like. You need to burn those extra calories that you have to store. When you burn extra calories then your body removes stored calories. Exercise creates healthy 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.
Eat your next meal
Never skip your meal even if you overeat. You need to eat your next meal. Don’t skip it. Most peoples don’t eat their next meal after overeating. This is a mistake that they make. It can affect their health and fitness. Our body needs nutrition after some hours. This nutrition helps 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. These muscles burn more calories than fat. Even at a rest position, your muscles burn a lot of calories and that will help you to 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 are eating 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 hard task. You just need to take some simple steps. Here is some information about how you can prevent 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. There are many types of foods that usually cause overeating in peoples. These foods often have good taste and look. Biscuits, pizza, chicken are few examples that may lead to overeating incidents. When peoples started eating them then they like their taste. So they eat it in large quantities.
Some examples of foods that peoples often overeat are ice cream, cake, pizza, burgers, cookies, candies, chips, and much more. If you want to control overeating then 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 will remain out of your sight then your chances of eating them will reduce.
Don’t skip daytime meals
Skipping daytime meals can cause overeating. Yes, it is true because when you eat less in day time then you will more likely to overeat at night. Eating less in the daytime is the recipe for overeating at night.
Eat fiber-rich foods
With fiber-rich foods, you can remain full 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 ate fewer calories which in results not only help against overeating but also promote weight loss. [ 1 ]Trusted ✔️ CITATION: academic.oup
Eat foods with high protein
By preferring protein-rich foods you remain full 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, it is been observed that eating protein-rich food at breakfast reduce hunger and snacking later in the day.
Your Parents or Friends food choice matter
Your parents, relatives, and friends’ food choices also have an influence on your eating behavior. Always eat meals with friends or peoples that don’t often overeat. Because when your friend overeats then your chances of overeating also increases because most peoples like to do what their family members or friends do. Many studies have found that a person’s habit is greatly influenced by the habits of his/her loved ones. Always eat with those friends and family members who have a healthy eating habit. Don’t think it an insult towards them because you are doing it for a healthy purpose. Tell them about your plan and so they can understand [ 2 ]Trusted ✔️ CITATION: bmcpediatr.biomedcentral [ 3 ]Trusted ✔️ CITATION: sciencedirect
Drink required water
Drinking required water is very essential for the functions of your body. It also helps you to 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. By drinking 1 to 2 glasses of water before a meal can help to 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 to get rid of overeating habits. If you want to control overeating then eating food slowly can help you. Because it takes time for your brain to decide when to feel full. 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 helpful for improving digestive health and it boosts the speed of your digestion process.
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
Try to eat vegetables as snack foods instead of high calories foods. Vegetables often have low calories. They don’t have health risks. 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 then your body will get less calories as compared to the high consumption of processed, tasty, or sugar-rich foods. Always keep some veggies in your reach so whenever feel hungry eat those veggies. For snaking you can choose several healthy options 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, or an empty feeling. 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. There are some illnesses that 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 is telling 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 and then ask them to bring a large meal that can feed two peoples, eat from one plate and give the other to a homeless person.
This article discusses well ” what to do after you overeat”. Many peoples face the over-eating problem. It is a common issue that can be the result of effects from emotions, lifestyle, or environment. 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.
[ cite-1 ]academic.oup – Dietary Fiber and Weight Regulation [ cite-2 ]pmc pediatrics – The influence of the maternal peer group (partner, friends, mothers’ group, family) on mothers’ attitudes to obesity-related behaviours of their children