If you've ever eaten too many cookies, more than a few tacos, or many slices of pizza, you probably know what it's like to overeat. Also, that uneasy feeling of being too full often comes with negative emotions like regret.
There are a lot of people who overeat compulsively, and there are a lot of healthy ways to deal with it, Here are the exact steps to take if you overeat and feel ill:
Why Do You Overeat
When you think about it, the reason why overeating has become so common makes a lot of sense. Numerous hyper-palatable food is highly available for cheap. Think: Ice cream, pizza, cakes, cookies, and French fries are just a few examples. Even though there is nothing wrong with eating those foods from time to time, there is a real temptation to eat them every day. In some of the most popular areas that time spent, such as social media and television, we're repeatedly surrounded with images of delicious food. I would argue that many of us overeat in some way, whether it's eating more than our body needs in calories or simply eating more than our stomach can hold, several times a month or more.
How to Handle Eating Too Much
Fortunately, there are a lot of things you can do right away to feel better and avoid when deciding what to do when you overeat and feel sick.
Don't Skip Your Next Meal
According to Chelsey Amer, R.D.N., a virtual private practice dietitian, "fasting shouldn't be an option." Food provides our bodies with the energy they need to live. Additionally, fasting and skipping meals can actually have the opposite effect and even lead to bingeing, a more severe form of overeating. Amer says that restricting what we eat makes us more likely to overindulge and possibly binge even more.
How Intermittent Fasting Not Sufficent
Your next meal should be nutritious and filling. When you're hungry, eat whatever you want and stop when you're full. It's not always easy, especially at first, to follow your hunger and satiety signals, but it's important to keep your healthy weight. It's likewise fundamental for proceeding to feel your best and not an unsatisfied impression that frequently follows gorging. If you're not hungry yet, you don't have to force yourself to eat, but you shouldn't feel like you have to skip your next regular meal.
Go For A Walk
If you're wondering what to do when you overeat and feel sick, light exercise is actually a great idea, even though intense exercise might be a bad idea. It may be beneficial to go for a walk after overeating. A 10-minute walk is sufficient to move food through the digestive tract, and being in nature has been shown to improve mood and reduce stress.
Don't Detox
Your body is fully capable of handling much of what you throw at it, or rather, into it unless you've consumed an arsenic bottle. It is not necessary to limit your food intake in the days that follow if you overeat at one meal or even throughout the day." Therefore, resist the urge to intentionally undereat or attempt an unsafe "detox" in order to "punish" yourself or "make up" for what you've done. The same holds true for situations in which you are unsure of what to do when you overindulge and experience stomach pain, such as after a holiday meal.
Drink Enough Water to Keep You Hydrated
According to Kristen Smith, R.D., a spokesperson for the Academy of Nutrition and Dietetics and registered dietitian, "Sipping on water may help flush out some of the sodium you've consumed." But be careful not to overdo it because doing so could make you feel even more full. Smith suggests drinking four to eight ounces after a meal. Next, try to stay hydrated throughout the day."
Think About What You'll Eat Next
Heather Seid, R.D., a registered dietitian and clinical nutrition manager at Lenox Hill Hospital, advises, "It may seem counterintuitive, but you should strategize the healthy and balanced meal you will have next." You'll be able to get back on track quickly this way. Consider how your dinner will look if you overindulge at brunch, she advises. Try pairing a lean protein with a fiber-rich vegetable, like salmon on a salad or turkey meat sauce on spaghetti squash.
How to Avoid Overeating
It's great to know what to do when you overeat and feel sick, but it's even better to know how to stop it before it happens. When you really don't want to eat more than you need to, here's how to avoid it.
Give Foods a Good or Bad Label
According to O'Connor, "the most common mistake I see in my clients is that they see eating as black and white." When they eat too much, they often feel guilty, which often leads to a bad relationship with food. They find themselves constantly losing and gaining weight on a diet roller coaster." She says that if you think a food is "bad for you," it can become a restriction, and restrictions can eventually lead to overindulging. Why you should stop restricting your diet for good: Keep in mind that a healthy diet allows for indulgences. According to Amer, "breaking the cycle of overeating and restricting will be easier the more you work to shift your mindset from a dieting mindset to an 'all foods fit' mindset.
Is it actually harmful to eat before going to bed?
Don’t Neglect the Macronutrients
It is recommended eating enough real, whole foods with balanced protein, fat, and carbohydrates at each meal. Therefore, it keeps you full and satisfied for a longer period. This can help prevent the feeling that unsatisfied appetite. Suppose you want 1,800 calories for the entire day. That is divided by three meals per day. 600 calories per meal, then. Field explains, "I guarantee you will prevent that tired, hungry, and out-of-control feeling if you are eating mixed-macro meals that total 600 calories." As long as you continue to adhere to the strategy of spreading out your meals throughout the day, you are free to divide some of those calories among snacks if that's what you prefer.
Some Situations May Require Professional Help
Overeating affects a lot of people, and there are many ways to get help if you think you can't control it on your own. Overeating is common and can simply be a result of one's emotions, circumstances, or environment. It can be more difficult for some people than for others, so if that describes you, Field suggests speaking with a professional to work through your emotions.
Find Out If You're Eating Out of Stress and Prevent It
You can do this with the help of a dietitian or therapist, but you can also do some research on your own through food journaling, meditation, and mindful eating. If you're new to mindful eating say hello to learn the right diet and exercise routine.
It is never a good idea to use food to cover up different feelings. If you're reaching for food out of boredom, loneliness, frustration, or stress: investigate it. Work without food to resolve the uncomfortable emotion.
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