7 Things to Do Once You Have Overeaten

Overeating is normal. Everyone does it, too, especially when the meal is too tasty to pass on. Unfortunately, it can cause indigestion, making you feel terrible for hours and sometimes days. But you can avoid that! Below are seven things you can do once you have overeaten to prevent indigestion and feel better.

Take a Walk

If you’re contemplating what to do after you have overeaten and feel unwell, engaging in mild exercise is always a great idea. If you overeat, getting some fresh air and moving about for a few hours afterward can help. It has been shown that spending time in natural settings can improve mood and reduce stress and that a short walk of just 10 minutes can help move food through the digestive tract.

Drink Water

Don’t down liters of it and make yourself ill. After eating a large meal, drink a cup of water – approximately 8 ounces. It can help you flush out the salt your body has accumulated from the meal. As a bonus, it can prevent constipation. Make sure you stay hydrated the rest of the day by drinking plenty of water for better effect.

Don’t Lie Down

Taking a nap immediately after a meal means you can’t take the chance to shed off some calories from the meal you just ate by going on a walk or doing the dishes. In addition, lying down can make the food you eat come back up. This process is detrimental to digestion and can cause acid reflux.

Work Out

Work up a good sweat by running, lifting weights, or playing hoops once some time has passed. At the very least, give yourself three to four hours to digest your food. It’s a great way to get in shape and shed some pounds. It could also prevent constipation and amp up your metabolism. Furthermore, it has been shown that regular physical activity reduces the likelihood of future emotional or binge eating.

Plan Out Your Next Meal

It’s too late to “uneat” what you’ve eaten. However, you can prepare for the next meal and the meals afterward, so you don’t overdo it. Pick low-calorie dishes to prepare throughout the week. Try to plan and prep as many of your meals as you can. Technology is advanced these days, and It’s possible to track every single calorie you consume with the help of apps for your phone or computer. Do that!

Eat Slowly

It can take up to twenty minutes for the stomach to register fullness and send a signal to the brain. Thus, you won’t give your brain a chance to realize you’ve overeaten; if you eat too much in the first 10 minutes and half an hour after eating, you’ll probably start to feel sick. By taking time and enjoying your meal, you can consume fewer calories and be more satisfied.

Switch Out some Nutrients

By avoiding high-fat foods like white bread, red meat, and fried potatoes in favor of more nutritious options, you can eat more without gaining weight. Consider greens, yellow squash, broccoli, asparagus, and other similar vegetables. The higher protein and fiber content of whole grains also makes them preferable to refined grains like white rice or pasta. They will help you feel full for longer and help you reduce your food intake.