Binge eating does more than just make you gain a little weight.

Introduction: When you realize you're full while eating, your stomach is about to burst. During holidays, there's always so much food and it's so delicious that you let your guard down a bit—forget it, you can still eat a little more! But do you know what else happens besides making you fat and stuffed from holiday overeating?

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Even though we know that overeating can lead to weight gain, diabetes, and other problems, our brains still tend to ignore the signals from our bodies to stop when we encounter delicious food. In addition to making you fat and stuffed, holiday overeating leaves a large amount of fat and high calories in your body that linger, and it can even cause various discomforts. Experts have studied that there is no such thing as a "balanced dinner." In a 2000-calorie daily diet, a dinner with 600 to 800 calories can be considered nutritious. However, holiday dinners often have calories close to or exceeding 2000. If you ate some appetizers and drank alcohol before dinner, the calorie intake is even more惊人. (It's estimated that a typical holiday dinner has 4500 calories, but for most people's stomachs, it's difficult to eat that much.)

Apple Cider Vinegar

Even nutrition-conscious dieters want to be a little more lenient with themselves at the end of the year. In a November survey of Calorie Calculator users, 88% said they would relax their food restrictions during the holidays, and even 10% of users said they planned to completely abandon these rules.

So, the question is, whether you're on a diet or not, holiday overeating is inevitable, and it not only makes you gain weight but also leads to various problems, as follows:

Watermelon Juice

Difficulty breathing: A full stomach compresses the diaphragm, taking up space in the lungs, preventing them from expanding fully, so you feel breathless.

Feeling nauseous: If you eat too quickly or don't chew thoroughly, you may feel sick. Eating too much, especially greasy or unfamiliar foods, can disrupt your stomach, releasing chemicals that can make you feel nauseous or even cause diarrhea.

Drowsiness: Too much food entering the digestive system slows down other functions. Insulin and other hormones are released to break down carbohydrates. Blood sugar levels peak and then drop sharply.

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Overloaded heart: The digestive system uses too many resources, making it difficult for the heart to work. Triglycerides stick to the walls of blood vessels, blood cell and vascular function decline, and the risk of heart disease increases.

Bloating: When you eat and drink (especially carbonated drinks), you swallow extra air. Also, intestinal bacteria produce extra gas when breaking down sugars and starches. This gas has to be released.

Feeling cold: Blood rushes to the digestive system, leaving an insufficient supply of blood to the muscles and skin, causing some people to feel cold.

Temporary weight gain: How much does that food weigh? 0.9 kg? Or 1.35 kg? The weight you eat will make you sluggish, especially if you don't eat like this often.

Permanent weight gain: Besides the initial 750 calories, your body will convert the excess food into fat for storage. A 2000 study showed that on average, adults gain 0.9 kg during the holidays, and many people never lose this extra weight.

After reading this, don't you feel guilty about eating so much during the holidays? Want to do something to remedy it? Let's look at the remedies for overeating.

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1. What you need to adjust is your mood

Many people feel heartbroken after a binge, wanting to eat nothing at all, or exercise for 24 hours, trying to make up for the harm of overeating through these actions; or they just give up and abandon their weight loss goals.

In fact, even though overeating can cause weight gain, if you eat and exercise as planned in the following days, your weight will also drop.

So, what you need to do is drink some vinegar, go for a run to promote digestion. Control your emotions, don't be too hard on yourself, don't overthink the past, you need to look forward. The key is to adjust your future habits to prevent continuous overeating.

PS: I never go to buffets, not giving myself the opportunity to overeat. If it really happens, I will consciously exercise in the following days to alleviate my guilt, and then weigh myself.

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2. You can remedy it by moderately reducing your food intake and increasing exercise

Eat lighter meals, reduce your daily calorie intake by 100-200 calories based on your normal amount, or extend your exercise time by 15-30 minutes, or add 1-2 more workouts per week. This way, your weight will return to normal after a week.

3. Take some digestive aids or eat certain foods

Of course, taking medicine is the fastest way. If you don't like medicine, then eat some digestive foods, such as yogurt, apples, bananas, etc. The following foods can also help you digest the high-calorie food accumulated in your stomach.

Black Sesame Paste

Seaweed

In addition to being rich in vitamins A, B1, and B2, the most important thing is that it is rich in fiber and minerals.

Sesame

Its "linoleic acid" can remove cholesterol attached to the walls of blood vessels, making metabolism better and weight loss much easier.

Banana

Although bananas are high in calories, they are very low in fat and rich in potassium. They are filling and low-fat, which can reduce fat accumulation and are an ideal food for weight loss.

Apple

Apples contain unique malic acid, which can accelerate metabolism and reduce fat in the lower body. Moreover, their calcium content is richer than other fruits, which can reduce salt that causes swelling in the lower body.

Banana Smoothie

Red Bean

The "phytic acid" component in red beans can increase the peristalsis of the large intestine, promote urination and reduce constipation, thereby clearing fat.

Papaya

It has a unique proteolytic enzyme that can break down fat accumulated in the lower body from eating meat. Moreover, the pectin in papaya flesh is an excellent intestinal cleanser that can reduce waste accumulation in the body.

Watermelon

It is the diuretic expert among fruits. Eating more can reduce excess water retained in the body, and its own sugar content is not high, so eating more won't cause weight gain.

Slippery Seaweed