Good Lifestyle

We have all been there after a massive meal, the words "I never eat" have probably escaped. But the next day you wake up hungry. Do not you only feed with enough food to last days?! Yes, but our bodies do not necessarily deal with large amounts of food this way. Especially with the holidays (when the festival is the norm), it can be difficult not to eat too much. So what gives?

We asked for a nutritionist and an endocrinologist on what depends on the total body and avoid it.

What will eat too much about our body?

Basically, it's not just your stomach that affects a large meal.

"Research studies Examined the effects of short-term fighting to eat too much on the consumption of subsequent food, hunger, weight and metabolism in the next days. These studies suggest that this can take 2-4 days so that we can go back to the baseline base and that many people never completely compensate for excess calories, even after short exhaustion too much eating (as we can occur on a week -end vacation), "saysLisa Neff, MD, an endocrinologist of northwest medicine. "Overtime,This can contribute to weight gain and increase the risk of medical problems related to weight, such as high cholesterol, high blood pressure and diabetes. "

In addition to long-term effects, your body will feel it too.

"Eating too much food requires your organs work harder. They release extra hormones and enzymes to break down food into your stomach and intestines. Your body is exhausted," says Jerlyn Jones, Ms., MPA, RDN, word for theAcademy of Nutrition and Dietary. "Eat too much Causes the expansion of the stomach beyond its normal size to accommodate larger amounts of food. A complete stomach pushes against other organs, allowing you to feel uncomfortable. This can make you feel tired, slow and sleepy. "

Why do you eat too much look like hunger - even after eating a lot of food?

Unfortunately, the answer is not totally clear.

"It's not clear why people have a hard time eating after a day or two of Overinding," says Jones. "Some, but not all the studies, suggest that hormones influence hunger and fullness (Ghrelin, insulin, cortisol, GLP-1, Pyy)can play a role. CertainFood types can increase more hunger or subsequent desires than other foods. "

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How do you suggest that people will recover "to eat too much?

The day after overeating can be rather rough, but according to Jones, there are three tips that should help you feel better.

• Drink water. "Start with eight ounces and slowly increases to stay hydrated," says Jones.
• Get up and move. "A post-meal walk can help digestion and reduce your blood glucose rate," explains Jones.
• Cross a nutritious meal and satisfying for the next time you eat. "Aims to include a lean protein such asSalmon,Turkey, or tofu,Fiber-rich vegetablesand whole grains likequinoa, millet or brown rice, "Jones said.

What can you do to avoid eating too much?

Here are nine easy tips to prevent you from eating overly during the holidays.

1. Remove all distractions that can make you eat too much. "Watch a football match, sitting in front of your computer or check your email on your smartphone while you eat are distractions and you could make you eat too much," says Jones. "Several studies found that being distracted during a meal leads people to consume more food at this meal. "
2. Do not skip meals before the holiday dinner. "Have aBreakfast in good health low calorie Featuring a lean protein, fruit or vegetables and a small part of the whole grain, "says Dr. Neff.
3. Prepare healthy aperitifs. "Prepare healthier options such as apples withwalnut butter,Hoummous and vegetables, or simpleGreek yogurt Garnished with berries and almonds, "says Jones.
4. Do not buy "triggers" foods. "Be aware of the food and drinks you have resistant harm (bakery products, desserts,potato chips,a soda,alcohol), and not have these foods at home, "says Jones.
5. Plan your service sizes. "Plan your holiday meal and make sure you have healthy options with indulgent choices," says Dr. Neff. "Limit to 1 plate of food (1/2 in the form of vegetables, 1/4 as a protein and 1/4 as a starch or grain vegetable) and dessert at 1 serving."
6. Exercise. "Exercise has multiple advantages, especially for mood, cardiovascular health and weight maintenance," says Dr. Neff.A 2016 studyThe participants had eaten more than 30% of calories as usual for a week and had a group exercise of 6 days a week and the other does not try at all. He found that the group who exercised adipient tissue protection changes in inflammation levels and fat metabolism caused by a brief period of too much calorie consumption, while the group that did not make fat won and also had an increase in markers forcardiopathy andDiabetes.
7. Pay attention to your drinks. "Drink mainly water, unsweetened tea, andSparkling water flavored, "Jones said." Glue to an alcoholic drink for women and two alcoholic drinks for men. "
8. Practice an intuitive diet. "Eat smaller, take small bites, chew carefully, put your dining utensils down by chewing, listen to your body landmarks and enjoy your food are all simple practices that you can integrate into your daily routine," says Jones .
9. Eliminate your refrigerator. "To limit the damage to holidays, immediately release your vacation home with tempting dishes. Send guests at home withLeftovers, bring them to work, or freezing them, "says Jones.