Everyone knows that you can’t overeat, but sometimes it can be very difficult to resist. Many are not even worried about discomfort, abdominal pain and digestive difficulties, but whether this will affect the figure, whether it will add overweight. Here you can immediately calm down: a single overeating will not bring harm to your appearance, unless, of course, it becomes a habit. If you overate, unloading and monitoring your nutrition in the future is a must. This will help restore digestion and prevent calories from being stored in fat.

1. You can activate digestion natural remedies. The first thing to do is pour yourself a warm black or green tea, fruit infusion, preferably without sugar. Add mint leaves, grated a small piece of ginger to the drink. This will speed up your metabolism. But alcohol is contraindicated: it can provoke a new bout of hunger, and besides, this is an additional burden on the body.
2. Make a drink with apple cider vinegar and honey (1 tablespoon per glass of water) to drink in small sips. Helps to produce gastric juice for the speedy digestion of food, relieves spasms.
3. Nutritionists advise chewing gum if you overeat. Copious excretion the saliva that occurs during this process will provide enough enzymes that, when ingested, will help digest heavy food.
4. When the discomfort recedes a little, go dancing. This will become an additional cardio load, speed up the metabolism, and help waste energy.
5. Can't go to bed with full stomach: this leads to the formation of stagnation, which, in turn, causes gas formation, fermentation and decay processes. All this leads to slagging of the body. Before going to bed, it is better to walk slowly at first, then faster, in the end, switch to an easy run.

If, in addition to remorse, pain in the abdomen torments, one should resort to drugs containing enzymes: festal, mezim, panreatin, creon and the like. These drugs contain substances that actively break down fats, proteins and carbohydrates, speed up digestion. But you should not do this all the time, otherwise it will be addictive, the stomach will stop producing enzymes on its own. In addition, any medicines have contraindications, before using them, you need to consult a specialist.

Video: How preparations containing enzymes work. Why can't they be taken all the time?

The next day

The next day is the time to unload. The body needs cleansing. Start the day with a glass pure water, you can add some lemon juice. It is best to eat when you feel hungry. This will happen later than usual: not for breakfast, but, for example, for dinner or even in the late afternoon. The feeling of hunger means that everything is assimilated. It is advisable to eat when you feel a slight hunger, otherwise it will become stronger, and the likelihood that you will overeat again is greater.

Prioritize better oatmeal or buckwheat, where it is recommended to add steamed bran, vegetables, unsweetened fruits: fiber will help the intestines cleanse faster. You need to watch the portion sizes. They should not exceed 300 g per meal, otherwise the stomach will stretch, and subsequently it will be much more difficult to control your appetite.

Three meals will suffice. The last meal should be no later than 3-4 hours before bedtime. If it is difficult to maintain such a regime, it is allowed to include an additional 2 snacks: green apples, a handful of nuts, dried fruits.

Secret: Sweets (including high-calorie chocolate, sweets) should be eaten before lunch so that they do not affect the figure.

It will be useful physical exercise. Jogging, exercising, going to the gym. But do not exhaust yourself with training for several hours in a row, because the deposits from yesterday's overeating have not yet had time to accumulate. If you follow the principles of proper nutrition, then this will not happen.

Video: Why is it drawn to sweets in the program of E. Malysheva "Life is healthy". How to get out of a sugar binge

What not to do

You can not completely refuse food the next day, starve. This is additional stress for the body. He perceives any hunger strike as an alarming signal for himself and begins to store calories for the future. Therefore, kilograms, if they can be removed, will quickly return back. You need to eat regularly in small portions, it is better to use low-calorie foods.

It is also not recommended to induce vomiting if there is no urge. This leads to hit gastric juice in oral cavity which will adversely affect the condition of the teeth. Even a short stay of hydrochloric acid in the mouth leads to erosion of tooth enamel, caries. In addition, this method is addictive, threatening to develop into mental illness, bulimia.

If you overate, it makes no sense to do cleansing enemas: without the right organized meals they will not bring the desired effect. This will help cleanse the intestines, but not the body, this method does not prevent the deposition of fat. Laxative pills, perhaps, will cope with this task, but will cause a long-term indigestion, a violation of the intestinal microflora.

How to prevent overeating

Knowing your ability to overeat, any feast must begin with a vegetable salad. This will fill you up before the heavier food is served. A prepared stomach will already secrete the enzymes necessary for digestion, and fiber will improve the functioning of the digestive tract. Eat slowly, chew food thoroughly.

You can overeat not only at a party, it is quite possible at home for lunch, even in the evening, deciding to have a cup of tea. Too much tasty food or favorite cakes can lead to overeating. This does not mean that you need to cook tasteless or deny yourself a treat. It is enough to cook lunch and dinner at one time, so that one portion is enough for everyone. Of course, you will have to cook often, but the figure will be safe. And you should buy your favorite cakes one at a time, do not stock them up for the future, because there is a chance you won’t be able to resist and eat everything.

If overeating occurs constantly, you should observe yourself: why this is happening. Perhaps this is the body's reaction to stress, the habit of constantly chewing something. In any case, from bad habit need to get rid of. In the meantime, replace heavy snacks with something light: vegetables, unsweetened fruits, yoghurts without fillers, kefir.

And, of course, you can’t blame yourself, much less engage in self-flagellation. You need to love yourself and forgive small weaknesses, promising not to overeat again.

Overeating from time to time is completely normal, especially on holidays and special dates. One or even a few days of overeating will not set you far back. However, often overeating causes feelings of guilt, dissatisfaction with oneself and makes a person feel like a failure, and because of this, it can be difficult to return to the usual mode. To experience less stress and ease the process of returning, restore the regimen gradually over several days or weeks.

Steps

How to return to good habits

Do not give up. Give up after a couple of days malnutrition very easy. You may decide that you ruined your entire day with a bad meal, but that doesn't mean you can't make better decisions that day.

• Everyone makes mistakes and succumbs to temptations, and this is natural for a person. If you're trying to eat right or are losing weight, there's nothing wrong with stepping away from your system a couple of times. Don't give up just because you ate more than usual.
• If you allowed yourself to overeat, think about what you can do for your body.

1. Forgive yourself. Overeating, especially over a period of several days, can make you feel guilty or feel like you've failed your entire eating plan. But it's not. You didn't fail, and you have nothing to blame yourself for. Remember: overeat and eat junk food is a natural part of eating behavior.

   Start setting your goals. The original goals may seem unattainable after overeating. It will be easier for you to return to the regime if you reformulate your goals and rewrite your plan to achieve these goals. This will give you back your motivation.

   • Review your old goals and think about how you want to change them. Also consider whether you need to change your plan to achieve your goals.
   • Try to record everything you eat and drink in a diary.

2. Plan meals and exercise. The amount of change that needs to be done can seem daunting at times, but if you have a plan and a schedule, it will be easier for you to reach your goal.

   • Try to schedule your workouts for the week. Write down which days you will be exercising, at what time and for how long.
   • Make a meal plan. Turn it on healthy meals and snacks. This list will come in handy at the store when you go grocery shopping, and it will be easier for you to keep track of your nutrition.

3. Don't weigh yourself. Although weighing is useful for losing weight in the long run, stepping on the scales after a couple of days of overeating is not worth it. Most likely, the number on the scale will be more than you would like. It can cause stress, upset, make you feel guilty and dissatisfied with yourself.

   • Don't worry about weight. Focus all your attention and energy on your goals and steps that will allow you to return to the regime. The scales will wait.
   • Do not weigh yourself for at least a few days after overeating. Do not stand on the scale until you feel that you have managed to restore the mode.
   • After some time, it’s still worth starting to weigh yourself, albeit not immediately. Start monitoring your weight again when you feel the moment is right.

   How to return to proper nutrition

   1. Prepare food at home. If you prepare all meals, including snacks, at home, it will be easier for you to keep track of what you eat. You can use in cooking a large number of lean protein, fruits, vegetables, and whole grains without fear of the extra salt and fat that can be found in cafe meals.

      Eat protein for breakfast high content fiber. If you start your day with fiber and protein, it will be easier for you to return to proper nutrition. Fiber and protein take longer to digest than simple carbohydrates and make you feel full for longer.

      Eat a big salad for lunch. After healthy breakfast eat healthy lunch from big amount vegetables. Add a lot of different vegetables to your salad to fill your stomach and not eat extra calories.

      • Vegetables are high in vitamins, minerals, and fiber and low in calories and fat. These products are ideal for returning to proper nutrition.
      • Add lean protein to your salad. Protein will help you feel full longer.

   2. Snack on protein. After lunch, you may feel hungry, especially if there is a long time between lunch and dinner. If you do not kill your hunger with a snack, you can eat too much for dinner.

      Drink more water. Try to drink 8 glasses, or two liters, of pure sugar-free liquids: water, iced tea, flavored water without sugar. Sometimes a person confuses thirst with hunger, because of which he can overeat and deviate from his diet.

      Don't finish the meal. Overeating often means that a person eats large portions of food. After a few days of this diet, eating less becomes more difficult. If you start leaving a dish half-eaten, it will be easier for you to switch back to smaller servings.

   How to get other good habits

   Go in for sports. Sport not only allows you to lose weight, but also adjusts to healthy lifestyle life for the whole day or week. Try to exercise 3-4 times a week.

   Sleep 8 hours. Experts advise sleeping 7-9 hours every night. Getting enough sleep keeps you good mood and control appetite. Both are extremely important if you want to get back to a healthy routine.

   1. Find a support group or organize one. It doesn't matter how long you overeat. With the support of other people, it will be easier for you to return to the regime at any time. Support can be provided different people- spouse, friends, colleagues. These people will motivate you and help you reach your goal.

      • Try to lose weight special system(for example, Weight Watchers) and attend support group meetings.

   2. Repeat positive affirmations daily. Sometimes after a few days of overeating, people begin to experience negative feelings towards themselves and get upset. To boost your mood and set yourself up to get back on track, repeat positive affirmations every day. Come up with your own phrases or use one from this list:

      • “I feel great when I eat healthy foods.”
      • “Sport gives me strength and sets me up for a new day.”
      • "I have the willpower to make the right decisions today."
      • "I'm doing my best to return to proper nutrition."
      • “Overeating from time to time is completely normal, and today I will return to my regimen.”

Hearty meals at the holidays, especially New Year's, often lead to a set extra pounds. Many people find it difficult to get rid of them. A strict diet after the holidays is not an option, the body loses important substances depression appears, Bad mood. Unloading days will come to the rescue and proper nutrition that will bring the body back to normal.

How to lose weight after the holidays

Most of all, the question is: how to lose weight after the holidays, women ask. Many completely refuse food, go on a strict diet, switch to kefir, water, which is harmful to health. Beauty does not require sacrifice, just make your diet balanced. Eat fractional meals at least 4 times a day, if you are very hungry - eat fruits, nuts. Breakfast is a must. Remove fats, sauces, smoked meats, spicy dishes, butter from the diet, reduce sugar and salt intake. Replace them sauerkraut, soaked apples.

The diet should be balanced not only after the holidays. Your daily nutrition should look like in the following way: 40% - fresh fruits and vegetables, 35% - animal and vegetable protein, 20% - dairy products, 5% - animal fats, flour, sweets. Control the size of the food you eat: one serving should not exceed 2 of your handfuls. If you urgently need to get rid of 2-3 kilograms, arrange a day of unloading. Do not forget about the water balance, consume plenty of fluids.

Unloading day after the feast

It is not a strict diet that will help return the scale arrow to its previous mark, but a fasting day after the holiday, when the diet includes only 1 product or does not include food at all. This method allows you to get rid of excess weight, speed up metabolism, cleanse the intestines, stomach from toxins. Such days are classified depending on the permitted product: dairy, liquid, protein, fruit and others. You need to eat on the days of unloading 6 times a day, portions should be fractional. It is not recommended to unload more than 1-2 days a week.

On kefir

love dairy products? Try to spend a kefir fasting day for quick release from overweight. This way to lose weight is considered the most effective and harmless, in contrast to the diet. The body is cleansed of toxins, liver function improves, metabolism is restored. Nutritionists advise drinking 1 glass of kefir every 3 hours - only 1.5 liters in 6 doses. If you are thirsty, drink water. So you can lose weight not only after the holidays.

On buckwheat

One of effective methods weight loss is buckwheat fasting day. This cereal contains many fibers that promote the breakdown of fats, satisfies hunger. On the 1st day of unloading, 250 g of buckwheat is laid: in the evening, the product must be prepared - pour boiling water (2 cups) and leave until morning. Eat during the day 5-6 times in equal portions, it is allowed to combine with kefir, fresh fruits, raw vegetables. The result of such weight loss is minus 1-2 kilograms - good result after the holidays! Buckwheat cannot be salted, but it can be seasoned soy sauce.

On the water

Instead of a diet, try a fasting day on the water. It is important for our body to maintain water balance throughout the day, which speeds up the process of burning calories. The norm is 1.5-2 liters, except for tea and coffee, and in the process of unloading, you need to drink up to 4 liters of water. It should be clean, boiled, non-carbonated, except for it nothing else can be consumed. Water contains almost no calories, so getting rid of at least 1 kilogram is guaranteed. It is important to understand that this method accelerated weight loss very hard, do not sit on a water fast more than 1 time in 2 weeks.

on apples

Need to unload after overeating? Do not go on a diet, an excellent option is an apple fasting day. These fruits are tasty, healthy, rich in vitamins and minerals. For 1 day, stock up on 1.5 kilograms of apples, it is not necessary to peel them. Divide fruits into 6 parts, drink water. You can combine them with 3 tablespoons of honey. Such weight loss is considered sparing, it can be followed up to 5 times a month. Minus 1-2 kilograms - good effect after the holiday.

On cottage cheese

Think you need a diet after the holidays? Try a cottage cheese fasting day, you will not only lose weight, but saturate the body with calcium and methionine. The latter just contributes to the breakdown of body fat. Here sample menu per day: 600 g of dietary cottage cheese, you can add 3 tablespoons of low-fat sour cream or natural yogurt, dried apricots, prunes. Divide everything into 6 equal parts, eat throughout the day, drink the daily norm of water. If you do everything right, you will lose up to 1 kilogram in weight.

on rice

One of the ways to quickly lose a couple of extra kilos after the holiday is a rice fasting day. Groats must be properly prepared: rinse 200 g of rice, pour boiling water over it in the evening and leave to swell. In the morning, boil until cooked, you can’t add salt, eat 1 tablespoon when you get hungry. It is allowed to drink water or green tea, freshly squeezed Apple juice. If it becomes very difficult to stick to such a diet, add apples to rice, no more than 3 pieces per day (the diet does not provide for such deviations). Rice is suitable for any, but it is better to use brown.

On dried fruits

Useful, tasty and effective option weight loss after the holiday - fasting day on dried fruits, during which you will lose up to 1 kilogram of excess weight. For it, you need to stock up on 500 g of various dried fruits (soak in boiling water overnight) and 100 g of nuts. Divide everything into 10 doses, eat every hour, chew thoroughly, drink 1 glass hot water. Dried fruits are pure carbohydrates, do not add weight, satisfy hunger (diet is always accompanied by this feeling). They enrich the body with vitamins, make healthy hair and skin.

on the soup

The essence of a fasting day on soup is to use this dish for dinner, breakfast and lunch. Easy vegetable soup not only promotes weight loss after the holiday, but is able to improve digestion, restore energy, and speed up metabolism. The main ingredients of soups are vegetables: onions, carrots, peas, cabbage, potatoes. Great option- oriental soup shurpa, only you need to put a piece in the broth white meat. You can also make soup from fish, seafood, with a slice of lemon, herbs, it is not recommended to salt it. daily rate soup - 2 liters per day.

Nutrition after a fasting day

It is important to maintain proper nutrition after a fasting day. Otherwise, the problem in the form of excess weight will return again. All diets after the holidays also require right exit. You can not pounce on high-calorie foods, you need to try to restore the old diet gradually. Eat vegetable salads, lean meat, fish, fruits, dairy products. Do not forget about the water-salt balance. Limit the use of smoked meats, spicy and fatty foods, they will help you gain extra pounds. Prioritize fractional nutrition, try to eat like this on holidays.

Video: weight loss after the holidays

Considering inclinations modern man to self-treatment and self-flagellation, the “volitional” decisions of victims of food to arrange for themselves fasting days.

Here and getting rid of unpleasant symptoms, and an attempt to reproach and punish yourself for abuse. But are fasting days always a way out of this situation? And if you decide to take such a step, it is better to know in advance about all the pros, cons, side effects and possible outcomes.

Payback after overeating

The cost of overeating can be nausea and vomiting, a feeling of heaviness in the stomach, and sometimes a noticeable bloating. The stomach, not having time to process an excessive amount of food, begins to send it to the intestines half-digested. The situation is exacerbated by the lack of function enzyme systems, all this leads to frequent semi-liquid stools, and sometimes diarrhea.

A diametrical problem is also possible - constipation, which also does not lead to lightness in the stomach.

Stagnation of a large amount of undigested food in the intestines can lead to the formation of putrefactive fluids, these decay products can seriously poison the body. Hence the skin problems bad smell from the mouth and bad smell sweat, general deterioration states.

Also, after overeating, drowsiness, decreased performance, physical activity and dullness of mental activity.

In addition, frequent overeating can cause psychological problems, lower self-esteem, make you depressed or affect your sex life.

After overeating: we remove the symptoms

The first thing to do is to stop. Awareness of the very fact of overeating and the rejection of further abuse will already become the basis for improving the condition.

If your health after overeating not only leaves much to be desired, but also causes serious health concerns, you should consult a doctor. If frankly frightening conditions are not observed, then lie down to rest. Within 30-40 minutes you will begin to feel better.

The only point - do not lie on your stomach, do not complicate the work of your stomach. But to help the digestive tract light massage belly or a warm heating pad will not hurt.

If overeating makes itself felt, but you feel the strength for a short walk on fresh air then don't give up on it. Light physical activity will stimulate the intestines, relieve it of accumulated gases and help normalize digestion.

A glass of ginger tea, green tea or a special herbal collection to improve performance gastrointestinal tract. A few tablets of digestive enzymes - pancreatin or its analogues - can also help.

However, they are not a panacea, over time, the effectiveness of the pills will decrease, and the body, accustomed to outside help, will no longer cope with the necessary amount of work, which will lead to a worsening of the situation.

Fasting days after overeating

One of the most popular replacements for long-term diets and a way to "cure" overeating is the practice of fasting days. The advantages are the ability to quickly rid the body of toxins and toxins, give rest to the overworked gastrointestinal tract and even lose some weight.

The essence of the practice is to regularly or after overeating give up the usual food and its volumes, replacing it with some less high-calorie and healthier foods.

There is a sense in such diets, until the mind gives way to fanaticism. Soberly assess your capabilities and do not abuse such unloading, the body exhausted by hunger will certainly take revenge on you as soon as free access to food opens again. And getting rid of the consequences of overeating and automatically preparing yourself for the next overeating is at least illogical.

Do not try to exhaust yourself with excessive physical exertion on fasting days. Nutritionists even advise to abandon fitness clubs at this time and gyms allowing the body to calmly go through a stressful situation.

Do not push yourself with diuretics and laxatives, but do not forget to drink more water. You can also increase the overall tone by visiting a bathhouse or a phytobarrel, but these procedures must also be approached carefully - it is unlikely that it will be possible to carry out such activities with benefit already on the first day after a heavy overeating. It is better to schedule them as the final stage of unloading, when your condition is already back to normal.

Control yourself, leaving fasting days in the normal rhythm of life. Be wary of overeating again - this can exacerbate the problem and upset your digestion even more.

It is worth remembering that fasting days are contraindicated:

• during pregnancy and lactation
• children and teenagers
• at diabetes
• in diseases of the stomach, kidneys and liver
• with a general weakening of the body by a disease

In all the cases listed above, it is imperative to consult a doctor, otherwise an attempt to improve health can turn into a disaster.

• Do not eat in company - a large number of friends can gradually increase you to an undesirable size. If an irresistible desire to eat attacks you at night, then a glass of kefir will come to the rescue. It will not only fill the void in the stomach and soul, but also help the intestines work.
• Avoid snacking at the TV, laptop or book. Being carried away by what is happening on the screen, we disconnect from the process of eating and cease to control it. In the end, it’s a shame to swallow a treat and not taste its incomparable taste due to excessive concentration on the fate of your favorite character in the series.
• By chewing food thoroughly, you will feel pleasant satiety without the accompanying heaviness in the stomach.
• And the last thing - give up any kind of fast food - you will be healthier!

On vacation or on New Year's holidays, people often allow themselves too much. Nothing can make you stop while you devour these delicious snacks one by one. You are not even embarrassed by the heaviness in the stomach, which screams: “Stop stuffing your mouth with food!”. All these delicacies are undoubtedly delicious. But in excess, they are bad for your health.

Systematic overeating leads to obesity, which provokes heart disease, diabetes and inflammatory processes in organism. After all, when your belly doesn't fit in your jeans, it's not aesthetically pleasing. Fortunately, there are several proven ways to help you cope with the effects of overeating.

Walk after a meal

Often after a hearty meal, we want to collapse on the sofa. This desire is the most common mistake. If you consume a lot of calories and leave the body in "sleep mode", sooner or later you will acquire impressive fat. Therapist Joseph Mosquera recommends that people who have had a large lunch or dinner immediately get up and do any active actions. You can start cleaning or go for a walk. This will help burn off the extra calories.

From the point of view of nutrition, active physical activity immediately after eating is contraindicated. Your task is to maintain an upright body position for at least 10 minutes after eating. If possible, increase the walk time to half an hour. This will help regulate your blood sugar levels. Just relax your abdominal muscles and start counting your steps.

Drink more water

After you return from a walk, you may be drawn to the refrigerator again. The remnants of the feast invitingly beckon. To resist the temptation, make it a habit to drink a glass of water every time you feel the urge to put something tasty in your mouth. This will make your digestion easier. Also fight the urge to drink a cocktail. Your goal is to drink plenty of water, as much as you can. A clear liquid helps to digest meat and sugar faster. Tip: For people who have problems with bladder or prostate, it is better to beware of drinking water at night and immediately after waking up.

Probiotics

Fatty high-calorie foods create a feeling of heaviness in the stomach. If these unpleasant symptoms don't leave you, help your body by taking a probiotic. Beneficial bacteria Once in the intestines, they immediately get to work. They balance the intestinal flora and help the food to be digested. However, beware of taking laxatives. Don't adopt the unhealthy habits of people with bulimia.

Schedule your morning workout

Probably one walk after a hearty lunch or dinner will not be enough. Therefore, think about how your body will "work off" the excess received. morning workout Ready for a calorie hit. Just set an alarm for the time you spend jogging or riding a stationary bike. Cardio will help burn off some of the calories from your dinner.

The expert advises to stick to the usual mode of training. There is no need to stress too much. How to determine that the training has moved into the category of "extra"? Stop every time you start to feel short of breath or unable to speak. This is an indicator that the time has come to reduce the load. Ideally, if you do not quit your studies in the future. It doesn't have to be done every day. Three cardio workouts and one strength training per week are enough.

What to eat the next morning?

With salads and snacks left in the fridge, you may want to have them for breakfast in the morning. We advise you to leave this pleasure until lunch or until the time when you are really hungry. In the morning, eat something light: an omelet or oat flakes with a handful of almonds. Avoid fatty and processed foods high level cholesterol. Skipping breakfast is not a good idea either. A calorie deficit and several hours of abstinence can lead to overeating.

How to enter the old diet?

After the holidays are over, do not cut the amount of food to a minimum. If you have appeared excess weight There is no point in trying to lose weight in three days. Instead, plan on gradually reducing your calories. As little as 200 calories down on a daily basis will suffice.