What is the day after overeating. Unloading day after overeating. What not to do

Hello dear blog readers! Do you know the oppressive feeling of guilt before yourself after a hearty feast or an unplanned attack on the refrigerator? When you eat up to the state of a soccer ball and somewhere in the depths of your mind a lonely thought begins to itch: “the diet has gone to dust”?

During such periods, I add one more: “well, that’s all, I’ll be fat now.” Some particularly susceptible individuals manage to become depressed and curse themselves while looking in the mirror. But not us, because we are smart and love ourselves. Moreover, a solution has long been invented for such life excesses, and this is a fasting day after a feast.

Help yourself dear

So, let's say that overeating happened and the stomach is now round like a globe of the earth, and the scales wink treacherously with two or three (or even five - this is who tried hard) extra pounds. No panic!

First, stop beating yourself up. There is a wonderful phrase: "we are all people." Don't forget to repeat it to yourself from time to time. Especially if you are a perfectionist and squeeze all the juice out of yourself on the path of striving for perfection.

You are human! You have the right to make mistakes and eat a pancake with condensed milk. You can even overdo it with alcohol, it happens. Ideal people It doesn't happen, treat yourself with understanding.

Secondly, there are no unsolvable situations, in our case it is worth just looping , that's all!

How to unload after overeating

Immediately, I note that it is important to drink plenty of water (after copious receptions food is almost always dehydrated, plus water detoxifies the body best).

Unloading is best done on vegetables or fruits, because they contain vitamins, minerals, valuable (as we have already found out) moisture after a feast, and one of the most important elements is fiber. It will gently cleanse the body of accumulated slag elements.

We do approaches once or 2 times a week (but not in a row).

Vegetables and fruits are unrivaled in their cleansing properties. In addition, they are low in calories and give rest to our liver and entire digestive system.

Recipes for Facilitating Unloading

Vegetable: 1 total kilogram of tomatoes, cucumbers, cabbage, radishes, green salad - whatever your heart desires, but not starchy (we exclude potatoes, yes). We divide into portions, prepare salads, absorb and feel how our liver says “thank you”.
Fruit: 1 kilogram, necessarily including apples (unsweetened), as well as to taste - pears, oranges, lemons, peaches. We avoid high-calorie bananas, figs, grapes. We also divide all this splendor into portions and eat. By the way, a good day for “rest” after the celebration of the New Year, the refrigerator is just full of such gifts of nature.
Rice: “How did rice get in here?” - you ask. Do not underestimate the porridge familiar to everyone since childhood: rice is an excellent absorbent, it helps to “collect” all the harmful things and safely and gently rid the body of them. Plus, it is useful for the stomach due to the content of starch: it envelops its walls and soothes. So, for a fasting day, cereals (100 grams) should be soaked in cold water(at least 10 hours before consumption), and then boil without salt. Divide into portions and eat throughout the day.

Unloading options for weight loss and appetite reduction

Overeating overtook you because of the exorbitant desire to eat all kinds of goodies to the full and fall with a blissful smile on your face? It is also called . Here come to the rescue fasting days to help control appetite:

Curd fruit and definitely delicious. It will take 400 grams of cottage cheese and a pound of fruit (remember the taboo on bananas, grapes, figs). Each reception combines cottage cheese and one kind of fruit. You can eat separately, or you can mix in a blender, getting a delicious mass. Cottage cheese, of course, we take fat-free or with minimum percentage fat content.
Kefir-fruity. 1 liter of low-fat yogurt, 1 kilogram of fruit. We mix as you please. Can be used in different tricks food. In general, in high esteem among fans healthy eating for its availability and simplicity. Enjoy!

So, we found out that after the stormy holidays and lung cases gluttony fasting days - just what the doctor ordered. Have you ever heard of "boot" days or, in other words, cheating?

Oooh, these are magical days of significant indulgences in the diet, the time of the allowed cake and chocolate. Liked? Let's take a closer look!

Obzhorkino happiness or is unloading necessary after cheating?

Let's say you're on a calorie-based diet. Daily calorie content fluctuates between 1200-1600 kcal (by the way, excellent, tested on myself). Part of the excess weight has already gone and then - suddenly - the scales freeze on one arrow. A day, two, three, a week... Nothing.

You add sports, more physical activity, progress appears again. After a while, the scales freeze again. And there is still room to lose weight!

This is where cheating comes to the rescue, designed to stir up the exchange and hint to the body that no one was going to starve it.

Boot days are not when you can do everything and in any quantity. Boot days are when you can afford a little more (including small weaknesses that are forbidden on the diet).

The body, you know, is not going to give up its fat so easily, it is our thrifty comrade. When he is forced to constantly part with such, from his point of view, valuable stock, he is indignant and begins to fight.

And we to him - do not be afraid, here's more food for you! is not a day of frantic absorption of everything that the eye falls on. This is simply an increase in the standard caloric content by about 1000 kcal. That is, 2000-2200 kcal on such a day. The next day, unloading is not needed, just return to the usual diet.

According to reviews, such approaches (but not more than 1 time per week) quickly help to get out of the “dead zone” and start losing excess again. A great opportunity to legally taste confectionery goods, which personally makes me very happy 🙂

Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

It happens to almost everyone. All the results of a diet (or just a healthy diet) are crossed out in one evening in which you could not restrain yourself and ate too much. And now you feel only guilt and depression.

How to meet the morning after overeating with maximum benefit for the body?

First, do not further upset yourself and stand on the scales. If you ate salty or sugary foods the night before, this could cause water retention in the body. This water is the first thing we will do.

Today, everything salty is banned. But you can eat protein: eggs, lean meat (chicken breast). The body, assimilating protein, removes water. Products containing are also recommended, suitable, for example, grain bread or with bran.

Do not try to limit yourself in calories to the maximum. Malnutrition can provoke a new attack of gluttony.

Dinner. A nutritious but low-carb lunch, for example chicken breast with a green salad, will help you get enough and at the same time not overeat.

The process of eating should be as conscious as possible. Don't eat anything while talking, reading, or watching TV. Eat slowly, you should taste every bite

Since you are still feeling guilty about yesterday, perhaps today it is worth considering what is the reason for this.
Common causes are.
Perhaps you were in a company and could not deny yourself various high-calorie goodies.
Also, the cause of evening breakdowns can be malnutrition (very low calorie diet) during the day.

Most women need around 1500-2000 calories per day depending on age and level of physical activity.

Try to think over your actions so that next time you can stop in time. For example, you return from work tired and hungry, make sure that you can immediately have a snack, such as vegetables or fruits, and a small piece of dark chocolate will not hurt.

There are many ways that can help fight overeating.
When you are at home, it can help, in which you should write down everything that you are going to eat.
You can hang your photo in a bathing suit on a refrigerator or a cabinet with sweets, before you go to the kitchen, go to the mirror and do auto-training, tell yourself 10-20 times that you are the most charming and attractive. Or, before eating something undesirable, present this product in the form of components (for example, cookies - a mixture of flour, butter and sugar).
It's best to try all the options to see which one works for you.

If you are at a party where the food is very good, tell yourself right away that you will not eat cake, for example, but tomorrow morning or afternoon, allow yourself your favorite cake.

If evening or nighttime overeating has already become a habit, you should not try to immediately completely remake yourself. Try to gradually reduce portions, replace rolls with at least sweet fruits and vegetables. Salty crackers - diet bread. Include in your diet and exclude "empty calories".

Try before you eat something solid, eat 2-3 tablespoons of bran, washed down with water.

A good way to keep yourself from eating late at night is to have a light dinner early and go to some kind of workout, it can be fitness, swimming, figure skating ... or just do something.

Unloading day after overeating is effective help the body to restore metabolism, get rid of toxins and toxins. One-day mono-diets after the holidays help develop willpower and self-discipline.

Eating high calorie meals during festive feasts leads to overweight, metabolic disorders, deterioration.

Overeating leads to sleep disturbance, dysfunction gastrointestinal tract, fluctuations in body weight, depression, nervous disorders. To avoid such problems, spend a fasting day after a feast if you feel heaviness in your stomach.

The mechanism of unloading is simple: getting less food, the body adapts, the very next day the feeling of hunger will not torment so much.

On fasting days, it is possible to choose products according to preferences. Fish, vegetable, fruit, cereal days are popular. Activities will help restore well-being, improve metabolism, prevent the state of heaviness of the stomach and intestinal diseases. Unloading is not designed to deal with overweight, but if you carry out the procedure systematically, you can lose weight by 1-2 kilograms.

Make a “reboot”: after leaving the fasting day, eat right.

How to unload the body

Unloading, unlike a diet, does not imply a long-term restriction of food. According to reviews on the Internet, fasting days are easier than diet therapy and fasting.

Basic rules for unloading:

Eat food in small portions, dividing it into 5-6 meals.
Drink water in unlimited quantities. You can take decoctions of plants (chamomile, lemon balm, sage, rose hips), sweet carbonated drinks are prohibited.
Give up bad habits.
Choose a diet option depending on the food you overeat. Give preference to low-calorie foods.
On the day of unloading is possible general weakness, headaches, impaired attention. Limit physical activity, workout. Give up car trips, increase the time of walking in the fresh air.
Visiting baths and saunas is an additional way to remove toxins.
Unloading is stress for the body. Prepare for the procedure in advance, tune in the right way. Combine the event with spiritual practices, yoga, breathing exercises. On this day, provide the body with rest - do not limit the time of sleep.
A fasting day after a stormy feast is best spent on a day off, most of the products below have a diuretic and laxative effect.
The first days after unloading, do not eat sweet, starchy foods, salty food(foods that are difficult for the body to digest). Increase the calorie content of food gradually.

Depending on what substances it is necessary to supply the body, the following options are used

The following menu options will help unload the body after the holidays:

kefir unloading. 1.5 liters fat-free kefir(or 600 gr. cottage cheese) divided into 6 doses. Kefir helps to normalize digestion, strengthens the immune system, removes excess fluid from the body. Products can be consumed in any form, you can make smoothies with berries;
vegetable (fruit) unloading. Select preferred product: baked potato, broccoli, cauliflower, pumpkin, carrots, cucumbers, tomatoes. From fruits it is better to choose green apples. The basic rule is to divide 1.5 kilograms of the product into 5-6 doses and use them in any form: salads, smoothies, you can simply boil them. Dishes cannot be salted, peppered, add seasonings without restrictions;
unload on cereals (oatmeal, buckwheat, rice days). For cooking rice porridge take 125 grams of cereal - this will be daily ration. For unloading days on oatmeal, do not buy porridge fast food, the cooking time should be at least 20 minutes. For an Herculean day, 60 grams of cereal is enough, it must be boiled until tender. If possible, buckwheat should be steamed, not boiled;
for fish unloading, take 600 grams of hake or 300 grams of red fish. It is allowed to use any boiled or steamed lean fish. Fried and smoked seafood are not suitable for fasting days;
during sour cream unloading daily rate consumption fermented milk product- 500 ml. You can add chopped garlic and seasonings;
protein fasting days involve the intake of any food containing proteins (lean meat, cottage cheese, eggs, legumes). This diet option is sparing, the feeling of hunger is practically not felt.

It is allowed to combine unloading options. Fish can be eaten with vegetables, cereals - with lean meat, cottage cheese - with green apples.

What is undesirable to do after a long overeating

If you overeat, do not drink water in the next hour after the celebration. But a glass of water before meals - excellent tool avoid taking "extra" food.
Do not subject the body to serious physical exertion. Better take a walk in the fresh air.
lie down in horizontal position can be 3 hours after an excessive meal. This measure will reduce the risk of acid reflux.
If you suffer from heaviness in the stomach, take medications Mezim, Festal;
An alternative to medication is folk method: a decoction of calamus roots (0.5 tsp of raw materials per 1 glass of water).
Distinguish between hunger and appetite, then gluttony does not threaten. Better give up sweets for dessert, drink green tea.

You can not unload a heavy stomach after overeating with the following diseases and states:

allergic reactions;
exacerbation of chronic diseases;
urolithiasis and cholelithiasis;
pregnancy and lactation;
diseases of the gastrointestinal tract associated with impaired acidity (ulcers, gastroduodenitis, gastritis, colitis);
violations of the liver, kidneys;
infectious diseases;
recovery period after illness;
diabetes.

Unloading will give results if done correctly. Nutritionists do not recommend holding an event more than 1-2 times a week, otherwise the likelihood of harming the body is higher than the expected benefits.

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 the body. 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 a nutritional point of view, active physical exercise immediately after meals are contraindicated. Your task is to keep vertical position body 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 will balance intestinal flora and help food to be digested. However, beware of taking laxatives. Don't adopt unhealthy habits 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 is ready to deal a devastating blow to calories. 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 cereals 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.

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.

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, besides, it additional load on the body.
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.
Nutritionists advise chewing gum if you overeat. Copious excretion saliva that occurs during this process will provide enough enzymes that, when ingested, will help digest heavy foods.
When the discomfort recedes a little, go dancing. This will become an additional cardio load, speed up the metabolism, and help waste energy.
You can not go to bed with a 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. Last time You need to eat 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.

Physical activity will be superfluous. 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 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 overate, do cleansing enemas no sense: without correct 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 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.