After a big meal during the holidays like Christmas, the first thing most of us want to do is sleep. You know, when the “itis” kicks in, it’s hard for us to stay up. But then we have this guilt and “I’m so full” feeling in our stomach that doesn’t feel good at all. You want to feel better, so what do you do?
What happens to your body when you overeat?
Overeating causes the stomach to expand beyond its normal size to adjust to the large amount of food. The expanded stomach pushes against other organs, making you uncomfortable. This discomfort can take the form of feeling tired, sluggish or drowsy. Your clothes also may feel tight, too.
- Eating too much food requires your organs to work harder. They secrete extra hormones and enzymes to break the food down.
- To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus resulting in heartburn.
- Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.
- Your stomach may also produce gas, leaving you with an uncomfortable full feeling.
- Your metabolism may speed up as it tries to burn off those extra calories. You may experience a temporary feeling of being hot, sweaty or even dizzy.
What are the long-term effects of overeating?
When you eat, your body uses some of the calories you consume for energy. The rest are stored as fat. Consuming more calories than you burn may cause you to become overweight or obese. This increases your risk for cancer and other chronic health problems.
Overeating — especially unhealthy foods — can take its toll on your digestive system. Digestive enzymes are only available in limited quantity, so the larger the amount of food you eat, the longer it takes to digest. If you overeat frequently, over time, this slowed digestive process means the food you eat will remain in the stomach for a longer period of time and be more likely to turn into fat.
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The answer to what to do after overeating is to eat! Yes, eat.
Eating again after a big meal doesn’t sound right, but actually you need to fight bad food, with good food! Here are 5 quick things to get your stomach back in order after a night of overeating chicken wings, pasta, nachos, fried chicken, macaroni and cheese, (you get the point, LOL).
6 Foods to Eat After Eating Too Much
6. Vinegar
Having a tablespoon of vinegar with your meal, perhaps drizzled on a salad, may temper the spike in blood sugar that occurs after eating a big, carbohydrate-rich meal. Carol S. Johnston, Ph.D., RD, associate dean and professor at Arizona State University’s College of Health Solutions, notes that consuming 1-2 tablespoons of vinegar before a meal may slow the rise of “the postmeal surge in blood glucose by as much as 40 %.” For most of us, a steep rise in blood sugar triggers an equally rapid drop—which stokes appetite. This blood sugar surge is particularly a problem for people with diabetes, who can’t clear glucose effectively (over time, excess glucose in the blood can damage tissues).
5. Peppermint
Suck on a peppermint candy after overeating. Peppermint naturally relieves gas, indigestion and nausea. Avoid it if you suffer from acid reflux, though. Peppermint relaxes the opening between your stomach and esophagus, enabling stomach acid to flow back upward. Otherwise, feel free to enjoy a cup of peppermint tea or stick of peppermint gum.
4. Egg-and-Veggie Omelet
After eating a big dinner, insulin spikes. This is often followed by a blood sugar drop, which increases feelings of hunger the next morning. Instead of heading to the cupboard and stuffing your face with sugary cereal, fix a balanced breakfast with a mix of protein, carbs and fat. High-protein eggs contain the amino acid cysteine, which breaks down the toxin from alcohol (acetaldehyde), allowing it to be eliminated through urine, while fiber-rich veggies like spinach and tomatoes help you de-bloat and keep digestion working well. Skip the cheese and side of bacon, though, as high-fat foods slow the passage of food into the small intestine, which can lead to more bloating, gas, and cramping post–junk binge
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3. Yogurt & Berries
Even though you may not have the appetite for it, you’ll want to eat some healthy probiotics, like yogurt, early in the morning to jump-starting your metabolism. Keep it light, though, to go easy on your stomach. Yogurt contains beneficial lactobacillus bacteria that can help keep you regular and reduce gut inflammation triggered by sugary foods and alcohol. Blueberries actually help your body burn fat cells, so they can help with that bloated, “I’m-so-stuffed” feeling you had last night.
2. Green Tea
If you need a subtle energy boost in the morning, sip some green tea. This brew is rich in antioxidants, which can help prevent cell damage induced by too much junk. There’s also some research showing green tea helps stabilize blood sugar levels and dulls cravings, which is important if you’ve overdone it on sweets and alcohol.
1. Plain Ol’ Water
Yes, just plain old, regular H20. It’s incredible how people forget that water is life and can help in so many different areas of your body. You’ll want to sip some plain water throughout the day. Hydration is key, especially after a night of overconsumption. Water will help flush out toxins, aid digestion, and fight gas-induced bloating.
Here’s the deal: one particularly big meal or one day of overeating won’t make or break your diet and health. The important thing is to not dwell in the past and give yourself grace rather than beating yourself up about any food decisions. Aim to eat fresh fruits and vegetables, drink plenty of water and move your body a little bit—take a walk or yoga class.
