It happens to each of us. Maybe you’re having a celebration, haven’t eaten for a long time or the food is simply so delicious that you can’t stop eating. The result? You find that you’ve overeaten and feeling bloated and uncomfortable.
Below are a few things you can do after overeating that will help you feel better quickly.
1. Don’t beat yourself up
We all overeat. Even the healthiest of the healthiest have moments of weakness and they eat more than their stomach can comfortably handle. Avoid negative self-talk. Yes, you slipped and didn’t stick to your diet but this has only happened once and you can recover from it.
2. Avoid lying down
Lying down increases the chances of acid reflux and slow digestion. After overeating, avoid lying down. Stand or walk around. If you must sit down, opt for a straight-backed chair that will ensure your back is upright.
3. Take a walk
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When you’ve eaten too much you crave instant relief. The best and healthiest way to ease the discomfort is to help the body begin the process of digestion. Taking a stroll is one way to do this. It helps stimulate digestion and returns your blood sugar levels to normal. However, avoid heavy workouts right after you have eaten. Wait about four hours if you wish to workout.
4. Sip on some water
No matter how thirsty you are, avoid drinking too much at one go. Take small, spaced out sips. Keeping your body hydrated after a big meal will reduce chances of constipation. It will also help dilute the high quantities of salt that you might have consumed.
5. Avoid fizzy drinks
Carbonated drinks will only add to the feeling of fullness so stay away from them. Opt for water instead.
6. Plan for next time
While nobody plans to overeat, make a conscious effort to eat healthy and avoid instances where you’ll find yourself in a similar situation. You can ensure that you eat more frequently to avoid long periods of hunger. Eat more vegetables and protein and reduce the carbs. Eat more slowly and pay attention to what you are eating i.e. the flavours and texture, and notice when you start feeling full at which point you should stop eating.
While these tips are useful for occasional overeating, if you notice that it’s become too frequent or you sense that you have an unhealthy relationship with food, consult your doctor.