Have you ever overindulged at a meal to the point where you felt awful afterwards? You might have regretted how heavy and sluggish you felt after a substantial dinner. Even your holiday meals with friends or family may include it regularly. It can almost be a custom to feel a little uncomfortable and overstuffed!
Naturally, the majority of individuals dislike feeling so sluggish after consuming large meals. It can keep you from completing the daily duties you need to complete, and the fatigue may last for several hours.
In addition to making you feel terrible and bloated while you’re curled up on the couch with your pants undone, overeating is bad for your body both internally and externally. Fortunately, there are a few strategies to mitigate the effects of overindulging in a substantial meal.
What to Do When You Overeat and Feel Sick?
The following activities can help you lose weight after overeating.
Relax
Don’t be hard on yourself. Your health won’t be destroyed by one extravagant supper. Additionally, feeling overly guilty about your eating habits can make you deprive yourself.
This could lead to a cycle of bingeing again after feeling deprived, which is undesirable. Decide instead what you’ll do differently in the future, particularly in the days that come after.
Drink Water
Avoid downing it by the liter till you pass out. After a substantial meal, simply drink on a cup of water (equal to 8 ounces). It can assist your body in eliminating extra salt that you probably consumed throughout a meal. Additionally, it can prevent constipation. To stay hydrated during the rest of the day, keep drinking water.
Any soluble fiber in your body will absorb the liquid, which will then act as a gel to help your digestive system get the food from last night through. In other words, it will make you poop more, which will minimize a bloated tummy.
Down a Detox Elixir
You might feel better inside by drinking plain old water as well as a straightforward water-based detox elixir.
Just reheat up a cup of water and add some lemon zest, fresh ginger, and raw apple cider vinegar.
The raw apple cider vinegar introduces probiotics to your gut, which may help prevent post-meal bloating. The lemon zest is a healthy source of antioxidants.
After a Meal, Do Not Fall Asleep
After a substantial lunch, it may be tempting to lie down and possibly take a nap, but this is definitely not a good idea. After eating, you already feel ill; resting down may seem like a good idea to assist, but it will simply make you feel worse.
It slows down digestion in addition to allowing calories to remain in your body without being expended.
If you have acid reflux and throw up while lying down, the situation will only become worse. Additionally, it interferes with digestion. Your food has an easier time climbing back up when you’re lying down than it does going down, which slows down digestion.
Take a Walk
A short stroll will help to improve digestion and balance blood sugar levels. Alternately, take a leisurely bike ride.
But don’t go overboard. A genuine workout can cause your legs to receive blood instead of your stomach, which might inhibit digestion.
Skip the Bubbles
Carbonated beverages might not be a good option if you’ve already overindulged.
You can overfill your digestive system with gas when you drink them. You’ll feel even more bloated as a result of this. The remainder travels through your digestive system until you pass it as gas after you burp some of it away.
Incorporate Produce
Aim to consume at least one fruit or vegetable at each meal throughout the day because produce is low in calories and high in potassium and water.
Your body can eliminate extra sodium with the help of fluids and potassium, which might make you feel less bloated. Vegetables are also high in antioxidants, which can help repair some of the free radical damage brought on by overeating, and fiber, which will help keep you regular.
Give Away Leftovers
If you still have food after a meal, you can mistakenly believe that you’ve eaten a healthy amount while in reality you’ve overindulged.
According to some research, this can cause you to eat more and move less afterwards. Divide leftovers into individual servings if you plan to keep them so you don’t go overboard the next time.
If you know you can’t resist, don’t store calorie bombs like grandma’s pecan pie in the kitchen.
Get Fishy
Have a serving of fish, such as grilled salmon for dinner or flaked tuna over a green salad for lunch.
Why? The B-complex vitamins, which your body utilizes to convert the food you eat into energy, are found in abundance in fish, and they also aid in the metabolism of alcohol.
Work Out
After a while, work up a good sweat by running, lifting weights, or playing basketball.
After a substantial meal, it is preferable to wait at least 3 to 4 hours. Some of those extra calories will be burnt off. Additionally, it might aid in reviving your metabolism and avoiding constipation. Additionally, regular exercise appears to help regulate mood and hunger, decreasing your likelihood of overeating in the future.
Eat Mindfully
Consider eating as a kind of meditation. Be mindful of the texture, color, and flavor of your food. Consider the meal: Where was the food raised or grown? How was it made by the cook?
Try to chew each bite thoroughly. Every now and again, pause and ask yourself if you’re satisfied. You may eat less and experience greater satiety as a result.
Eat Slowly
Your stomach may not alert your brain to fullness for up to 20 minutes. You haven’t given your brain a chance to make sense of it if you eat too much in the first 10 minutes. You’ll undoubtedly feel uncomfortable from eating too much food 30 minutes later.
If you eat more slowly, you might discover that you consume less calories overall.
When to Seek Help
You may have binge eating disorder if you frequently overeat to the point of feeling ill.
It might be kept secret from others. Following an excessive meal, you could experience embarrassment or disgust. It could seem impossible to stop, despite your best efforts.
It can have a negative impact on both your physical and emotional health over time. If you’re concerned, consult a doctor as treatment may be able to help.
Change Your Vocabulary
Use the phrases “shift” or “pivot” and picture yourself changing your food and exercise habits rather than assuming that your night of revelry has led you down a path from which it will be challenging to turn around.
By using a different verb tense, you may acknowledge that you and your dining companion both had a good time and that you can have a good time the next day by selecting alternative activities.
Having said that, if you experience any unpleasant feelings as a result of your indulgence—guilt, shame, regret, frustration, or any other emotion—accept them. Examine these emotions to see what may have caused them, then use your understanding of the scenario to better control how you will react to similar situations in the future.