If you're on a diet with the goal to lose weight, you need to keep your daily eating and calorie intake in check. But, at some point during your weight loss journey, you might end up eating far more than you intended. Although one day of overeating may add to your weight by a pound or two, know that the weight gain is temporary. It's called water weight, not the stubborn fat that we all dread. Let's find out what you can do if you greatly overeat calories in one day.
As mentioned earlier, one day of overeating won't cause drastic weight gain. However, if you continue to eat more calories than you burn, you may get into trouble. If your binge eating starts to get out of control, contact your doctor as soon as possible.
Excess Calories And Fat Gain
You put on weight (fat gain) if you consistently consume more calories than you need. According to experts, you need to consume an extra amount of 3,500 calories to gain one pound. So, if you consume 500 calories in excess every day for one week, you might end up gaining one pound by the end of the week.
A One-Day Binge and Weight Gain
First of all, you don't need to worry; we've all been there. Just keep in mind that getting back into shape is a long journey. It can't happen overnight. One day of binge eating may result in water weight, not fat gain. Your body needs a few hours to digest the food and put your weight back to normal.
Tips to Prevent Binge Eating
Although it's fine to overeat every now and then, you can follow these tips to avoid regular binge eating.
First of all, make sure that you don't go hungry throughout the day. By the end of the day, you'll be so hungry that you might end up gobbling down far more calories than your diet plans for.
But, how can we avoid hunger all day long? One simple strategy is to eat small meals that are rich in fiber and low in calories. This means that your meals should be largely comprised of veggies and fruits. Also, make sure to drink plenty of water, as doing so will help manage your appetite.
Stress is another common reason for binge eating. You can manage stress with exercise or meditation, rather than overeating. If you can't resist the urge to reach for the fridge, you can use self-distraction techniques like watching a movie or talking to a best friend. Additionally, getting at least 8 hours of sleep per night can help to curb your appetite and cravings. (Livestrong)
Identifying foods that you can't avoid is a great idea for preventing overeating. For instance, if you can't sleep without having a big bowl of ice cream before getting in bed, don't store ice cream in your fridge! (Healthline)
What to Do After a Day of Overeating
If possible, engage in a long cardio session after a one-day binge. This can help you burn off the excess calories and get back on track. (Self) Aside from this, you may under-consume calories for the rest of the week. Suppose you consume 4000 calories per day, and you want to consume only 16000 calories for 7 days to shed those extra pounds. In this case, you need to eat 2000 calories per day (12000/6 = 2000) for one full week in order to rebalance your diet and body.
If you regularly overeat, make sure to reevaluate your diet plan and eliminate some of the restrictions. Afterward, you can gradually become consistent again. You may also consult your doctor for personalized advice.
References
https://www.active.com/fitness/articles/how-often-should-i-exercise
https://www.healthline.com/nutrition/how-to-stop-overeating#section2
https://www.livestrong.com/article/512526-can-i-get-fat-from-one-day-of-binge-eating/
https://www.self.com/story/heres-what-a-perfect-week-of-working-out-looks-like