Overeating. Let’s admit it, most of us have committed the horrible blunder at some point, despite trying really hard not to do so. Sometimes you find yourself at a dinner table so huge and filled with tempting food items that it becomes almost impossible to hold yourself back.
But you start feeling the consequences once the damage has been done and you’re left with a bloated, aching belly. Making the mistake of overeating once in a while might not damage your health in the long term, but it could create chaos in your digestive system – but what has been done cannot be undone. Here are a few things you can do to immediately get back on track after overeating:
5 Minutes into Overeating
Do you ever find yourself announcing at the dinner table that if you took one more bite of the delicious pumpkin pie, you’d throw up everywhere, but then you go ahead and take another bite. There’s not much you can do at this point except push your chair back and surrender your fork. If you’re feeling your bulging belly trying to escape your tightly, fitted clothing, unbutton your pants or slip into more comfy leggings to prevent stomach aches.
Restrictive clothing can make you feel uncomfortable and gross, and the more you look down at your bloated belly, the more stressed you’re likely to feel. It’s important to know that there’s nothing you can do to reverse the damage that you’ve done, so feeling stressed is pointless – in fact, it increases your discomfort.
Sip on some peppermint tea to relax your mind and reduce some inflammation in your body which can ease the bloating. Hot drinks can also rev up your metabolism and make digestion quicker. Avoid drinking too much water when you’re feeling bloated or drinking too quickly since it can worsen the problem. If you love coffee, enjoy a small cup of it to get the food moving down the digestive track quickly.
30 Minutes into Overeating
It’s been half an hour since you left the dinner table, and you’re probably feeling just as bad as you were 30 minutes ago, if not worse. At this point, you can start moving a little to stimulate your mobility and help the food get down quickly.
The best way to do this is by going outside for a leisurely stroll and breathe in the fresh air to destress you a little. While you warm up your body and burn some calories, think about your next move in easing the stomach ache. Nutritionists say that it’s also helpful to lie on your back and have someone give you a belly rub to stimulate your GI tract. Do whatever makes you feel relaxed, since that’s the best remedy to ease the pain.
6 Hours into Overeating
You’re probably feeling much better than the last time we checked up on you, and if the overeating occurred during the lunch hours, you might just be feeling a little peckish by now. This is the perfect time to counterbalance your massive lunch with a smaller portion of food for dinner than you would normally eat.
If you had plenty of dessert during lunchtime, you might still feel sugar cravings, which is a natural, but might bring dangerous consequences if you consume too many sweets. Avoid giving in to the temptation of repeating your mistakes and falling into the same overeating behavior.
24 Hours into Overeating
You’ve probably recovered completely from the bloating and are feeling fresh again. At this point, you need to focus on getting your diet back of track and not repeating the same mistake again (although you probably will). Consider designing your own diet plan and buying groceries to cook your own meals full of fresh vegetables, fruits, healthy fats, lean protein and whole grains.
You might be tempted to skip a meal or two because your pants are still feeling tight, but refrain from giving in to the temptation and eat as normally and healthily as possible. Crash dieting will only create a sense of deprivation and throw you back in the pattern of overeating and stress.