It's no big deal to indulge once in a while and have a big meal. Don't be too hard on yourself. It takes about 72 hours for excess heat to be converted into fat, and it will not become fat immediately. As long as it is adjusted in time, it will not affect the overall situation at all.

6: 00 coping strategies

1, drink a cup of black coffee c in the morning to improve metabolism.

2. Drink plenty of water during the day.

3. Increase aerobic exercise, or combine aerobic and anaerobic, but be careful not to exercise excessively in order to gain weight.

4, fast food, strive to eat three meals within 8 hours, extend the fasting time.

5. Sugar control and calorie control

Reduce staple food/carbohydrate, and control the calorie intake at about 500 calories on the first day after a big meal; Breakfast is mainly eggs and milk, and lunch and dinner can be mainly lean meat and vegetables.

6, promote defecation: eat high-fiber foods every month, such as bran, fungus, Flammulina velutipes, leeks, celery, cauliflower, spinach, pitaya, prunes.

Sanri Qingchang recipe

Day 1 day

Morning: black coffee+boiled eggs+sugar-free yogurt.

Chinese food: fried chicken chops/shredded cold chicken+lettuce in oyster sauce.

Evening: winter melon soup+okra mixed with fungus.

the next day

Morning: steamed egg soup+low-fat milk+tomatoes.

Chinese food: steamed fish+fried/boiled broccoli.

Evening: boiled shrimp+mushroom rape.

the third day

Morning: sweet potato/corn+boiled eggs+sugar-free soybean milk+apples (meals can also be added in the morning).

Chinese food: celery fried beef+hot vegetables.

Evening: Undaria pinnatifida bean curd soup+cucumber.

More targeted diet adjustment

Eat too much oil (braised pork/fried chicken), remove oil, Pu 'er tea, green tea, apple vinegar, hawthorn dietary fiber probiotics (it is better to eat before meals).

Vitamin b

Eat too much salt (hot pot/barbecue/kebab/bacon sausage) to relieve edema.

White water, lemonade, yogurt, soybean milk, radish, spinach, lettuce, kelp, laver, orange, grapefruit, kiwi fruit, banana.

Eating foods rich in potassium can promote sodium excretion and eliminate edema.

Eat too much polysaccharide (cake/ice cream/potato chips/steamed stuffed bun jiaozi) and block carbohydrates: black coffee, black oolong tea, tomatoes, cucumbers, white gourd, purple cabbage, lettuce, bitter gourd and celery. Foods containing malonic acid can inhibit the conversion of carbohydrates into fat.

Causes of frequent overeating

1, long-term dieting or not eating carbohydrates leads to low calorie intake.

2. Don't eat breakfast.

3, psychological pressure, anxiety leads to emotional eating.

4, the weight loss goal is too high, it is difficult to achieve or can not see the effect in the short term, leading to "broken cans and broken falls."

5, poor self-control, often hoarding high-calorie food at home, as long as there are snacks next to it. Second, it will be uncomfortable not to eat. If you open it, you must eat it all.

The harm of frequent overeating

1, the more weight you gain, the fatter you lose.

2, blood sugar fluctuates greatly, and blood sugar has a great relationship with appetite. People with stable blood sugar have stronger appetite control.

3, gastrointestinal dysfunction, constipation.

Develop good eating habits

1, eat seven or eight points full, eat less and eat more meals. Appropriate meals between meals can effectively reduce hunger and prevent eating too much at dinner.

2, chew slowly. Increasing chewing times is more likely to produce satiety and reduce appetite to some extent.

Don't follow the drama or watch TV while eating. Which snacks are your drama-chasing artifacts? Watch your appetite, you can't stop! It is also easy to cause indigestion.

4. The diet is light, eat less sweets and fried foods, control the intake of oil, sugar and salt, and reduce the metabolic burden of the body;

5. Choose healthy snacks.

Pure milk, yogurt (sugar-free and low-fat), nuts. Low-sugar fruits (apple, pear, grapefruit, cherry, strawberry, blueberry heart, etc. ) especially don't hoard high-calorie food at home; Reduce a person to stay at home and chase plays, and arrange more outdoor activities.

"Big Meal Savior": Dietary Fiber Probiotics

A big meal is often accompanied by spicy heavy oil, even hot and cold mixed food. Full of addiction, but the risk of gaining weight is extremely high. Playing drums while eating your heart may also lead to excessive internal heat in your stomach, either diarrhea or constipation.

How to solve these problems?

Eating probiotics from conventional dietary fiber;

1 dietary fiber +2 prebiotics +3 probiotic dietary fiber can be divided into water-insoluble fiber and water-soluble fiber. White kidney bean fiber powder and plantain shell powder are insoluble in water, while resistant dextrin and inulin are water-soluble dietary fibers, that is, prebiotics.

At the same time, adding dietary fiber to probiotics (which can be compared to the home of probiotics) and prebiotics (such as probiotic food) is equivalent to synergy. * * * has the function of reducing gastrointestinal burden and protecting intestinal health.

Probiotics: regulating intestines.

Dietary fiber: Absorb oil to relieve constipation and promote probiotics to play a role.