What to Do After Overeating to Get Back in Shape

After eating a lot some days, On the occasion of a celebration, many people feel heaviness and stomach ache, but also begin to worry. lose weight because they believe that whatever they eat will result in a significant increase.

On average, a man’s normal diet contains around 2,600 calories, while women could eat 2,000, taking into account that they should be moderately active people – age and amount of exercise can vary the figures.

But On special dates and celebrations, food consumption can be much higher and even double the recommended amount.

Considering this, Many people claim to have gained several pounds due to excess and are looking to regulate their diet and return to “normal.”

But the reality is that Eating too much in one sitting should not have any major health implications. This is what he assured Kirsten Smith dietitian Academy of Nutrition and Dietetics .

Anyway, There are several recommendations from nutritionists and doctors to regain good digestion and also “balance” your weight, reduce fat and heartburn after overeating.

The first thing is the tranquility.

Smith, in conversation with Business Insider explained that “If these occasional celebrations are the only time you binge, then you don’t need to worry too much about how much you’re overeating.”

This means that unless your usual diet is high in calories, saturated fats and the like, It’s unlikely that you’ll “gain weight” by overeating one or two days a year.

For example, the nutritionist talked about Thanksgiving Day, a date in the United States when people usually eat much more than on an average day.

“A few high-calorie meals a year won’t make a difference to your overall weight or health. Your stomach is an elastic organ. he assured. “But you may experience some uncomfortable symptoms when this happens.”

Basically, when you eat too much, The stomach stretches much more than its usual capacity, which, according to the nutritionist, can cause certain symptoms such as:

• Stomach ache.
• Swelling.
• Indigestion.
• Nausea.
• Heartburn

However, if this week you have started to feel discomfort and uncomfortable symptoms in the stomach area, There are some recommendations you can follow to avoid them. You can use these same tips to feel better after eating a large meal.

When a person walks, his stomach begins to empty quickly, which would eliminate symptoms such as heartburn or acid reflux. However, even if walking is good, symptoms such as swelling and fullness may still last for several hours.

It is advisable to walk for at least 5 to 10 minutes. “Don’t expect to burn all the calories from the foods you’ve eaten recently,” warns the nutritionist.

However, physical activity will help improve digestion and even balance blood sugar levels, which usually rise after large meals. This means that Walking after eating can help the body store extra fat, Well, excess sugar can be stored as fat in the body.

Party foods are usually high in sodium, so In one day, you may exceed the recommended consumption. As a result, you may experience swelling.

For that, It’s best to drink water or a low-calorie beverage, because “drinking water can help remove some of the sodium from the foods you eat.” Smith said in the article.

“But be careful “Don’t drink too much right after eating, as this can further expand your stomach and cause pain.” warned the expert.

The ideal would be to hydrate periodically, but in limited portions of approximately 120 to 250 ml, during the day.

After eating enough, we probably really want to lie down in bed or on the couch and even take a nap. However, Studies suggest that the body should be upright or seated so that the stomach can empty more quickly.

Additionally, lying down right after eating can increase your risk of acid reflux by straining the muscles that “hold” the acid in place.

“Many people feel that once they overeat, they have ruined their day and must continue the habit for the rest of the day.” said the nutritionist.

But that shouldn’t be the case. So, One strategy is to plan what you will eat next so that you can get back into your rhythm more easily.

So, after eating abundantly, The best thing to do is to think that the next meal will hopefully be a little healthier and include protein, fruits and vegetables. This way you can break the cycle of overeating.

It is normal to feel stressed about eating “badly” on certain occasions, however, there is no need to worry: It’s very unlikely that you’ll gain weight or start having health problems if you overdo it for a day or two.

Problems arise when it comes to daily habits.

“Try to avoid any possible feelings of guilt after overeating,” Smith advised. In fact, the nutritionist explained that feeling guilty about overeating can lead to unhealthy or disordered eating habits over time.