Overcome overeating the natural way
We all have over-indulged in food at some point in life – at a party, a wedding, or an elaborate buffet. Incorporating a few healthy meal routines will help you prevent unplanned overeating. However, if you have fallen prey to uncalled for binge-eating, here are ways to recover from it.
Don’t beat yourself up – One over-the-top meal won’t ruin your health. Instead, decide what you’ll do differently in the future, especially in the days that follow.
Take a leisurely walk – An easy stroll will help stimulate your digestion and even out your blood sugar levels. But don’t overdo it. A real workout could send the blood to your legs instead of your stomach, which could slow digestion.
Keep yourself hydrated – Just sip on a glass of lukewarm water after a big meal. It can help your body get rid of excess salt you likely got from your meal. It can also keep you from getting constipated. Continue to drink water over the rest of the day to remain hydrated.
Avoid napping until you feel comfortable – when you lie down you lose the chance to burn off some of those calories you just ate. Also, when you lie down with a full stomach, food can work its way backward. This can slow digestion and worsen acid reflux. Be patient until your food has time to settle.
Stay away from Colas – When you have already indulged yourself with a heavy meal. Topping it with carbonated drinks may not be a great idea. When you drink them, you swallow gas that can fill up your digestive system. This will make you feel even more bloated.
Give Away Leftovers – If you still have food left after you have overeaten. It might make you think you’ve eaten a healthy amount even though you’ve actually eaten too much. If you keep leftovers in the kitchen and can’t resist the urge to eat, give it away.
Vajraasana to the rescue – It is often advised to practice yoga with an empty stomach but this is one such exceptional asana which is more beneficial when practiced after a meal because it promotes digestion. Vajrasana is the most beneficial yoga pose after a meal. Experts suggest that any movement which helps in stretching the upper body and abdomen and relaxes your breathing is a good posture after the meal.
How to do: Sit by folding both the legs and placing them on your hips, now keep your palm on the knees. Keep your spine straight and take deep breaths and concentrate fully on the breath. Stay in the same position for about 10 minutes.
Here are some ways to prevent overeating:
Plan your meal ahead to avoid overeating – You can prepare a meal menu so you don’t overdo it tomorrow and beyond. Choose healthy recipes and plan out your meals for the week.
Eat Mindfully – Mindful eating takes dedicated practice. Pay attention to the flavor, texture, and color of your food. Try to take small bites and chew well. Stop from time to time and ask yourself if you feel full yet. This can help you eat less and feel more satisfied.
Chew your food, don’t gulp it – It can take around 20 minutes for your stomach to tell your brain it’s full. If you’ve already eaten too much in the first 10 minutes, you haven’t given your brain the chance to figure it out. Slow down and you may find that not only do you eat fewer calories, but you also feel more satisfied.
There is nothing to be embarrassed about overeating. Everybody has overeaten at some point in their life. If at all you find yourself overeating too often then you must seek help. Over time, overeating can take a serious toll on your body as well as your mental health.