It’s that time of the week when people even on the strictest of diets let their guards down and indulge in cheat meals that can extend to cheat days, and in some cases, stretch to cheat weeks as well. A cheat meal ideally should be anywhere around 300 calories over your normal calorie count and that too if you have stuck to your healthy diet and exercise routine all through the week. With cheat meals and during weekends, there’s a tendency to overeat because we usually throw caution to the winds since we usually socialize during Saturday and Sunday and also try to reward ourselves for being good through the week. Overeating and binge eating are often used interchangeably, but both are not the same. Overeating can happen occasionally whereas binge eating is an eating disorder. But both binge eating and overeating can happen when you eat without practicing mindful eating or portion control. We often talk about “food coma” after a bout of overeating where one feels fatigued and drowsy after a big meal. It’s a fact that it takes 20 minutes for the brain to send a proper signal to the tummy that it’s full. If you continue to eat beyond even after getting the signal, then it’s considered overeating. Overeating can cause bloating, discomfort, stomach pain, cramping, gassiness, and also indigestion. We wanted to bring the topic of “overeating” since the festive season is in full swing in India and most of us would go wild buck and get off the weight loss wagon with festivities all around. Both binge eating and overeating leads to buildup of excess calories in the body and all that extra calories get converted into fatty acids and get stored into fat cells, leading to overweight and obesity. We have covered many posts on “15 Strategies to Stop Overeating” and “10 Ways to Stop Overeating.” However, in this post, we list down what exactly NOT to do when you overeat.
Difference Between Binge Eating and Overeating:
Overeating is eating beyond the fullness level and comfortable eating on certain occasions. Binge eating is actually an eating disorder in which people eat large amounts of food without any portion control, even when they are not hungry. Overeating and binge eating can lead to feelings of guilt. Overeating is not considered an eating disorder, but binge eating definitely needs to be addressed.
What Exactly Not To Do When you Overeat:
1. Don’t Feel Guilty About Overeating: Consider every meal as a fresh start and do not kick yourself over not practicing restraint around food after you have overeaten. Start anew with your next meal and practice clean eating when you have the plate in your hand the next time around.
2. Don’t Starve yourself over the next few days: People often go on starvation mode for a few days because they feel guilty about overeating over one meal. Come back to healthy eating by following weekly diets on Rati Beauty app and dieting and do not practice crash dieting.
2. Don’t Binge Exercise to Counter Binge Eating for Burning Excess Calories: Do not overexert and spend hours working out or doing high intensity exercise right after overeating. Go for a brisk walk to help relieve symptoms of cramping and bloating. If you overexert, increase blood flow to other parts of the body will further slow down the digestion process.
3. Detoxing Won’t Help: Gulping down detox drinks that claim to burn fat overnight will not work. Instead, ease the digestion process by drinking a glass full of water with apple cider vinegar in it.
4. All-or-Nothing Attitude: The “all-or-nothing attitude” when one tends to indulge in overeating can sabotage the whole dieting process. People often get disappointed and just throw in the towel with regards to weight loss because of the above-mentioned attitude. Consider the overeating episode as a cheat meal, move on, and practice portion control the next time around.
5. Don’t Gulp down Pills or Potions that claim to Melt Away Fat: Pills, potions, and fat burners do not work and can potentially damage your health, do stay away from them.
6. Avoid napping right after: Hitting the sack right after having a heavy meal can slow down metabolism and slump the whole digestion process, adding to more discomfort and bloating. Go for a brisk walk and be active through the rest of the day to burn some calories and get the digestive process in motion.
7. Avoid Soda and Aerated Beverages: Soda and aerated beverages make you all the more bloated. Your best option is to sip on peppermint tea to ease bloating.