It is common to overeat at a dinner out or a drinking party. It is a fun time, but if you are on a diet, you may feel guilty due to overeating or drinking too much. But don’t worry. This article will tell you how to avoid turning it into body fat even after overeating.
Time to turn into fat
So first, let’s know how long it takes for excess food to turn into fat. The food we eat is first stored in the liver as glycogen. However, the liver also has a capacity to store glycogen, and when that capacity is exceeded, the glycogen is converted into fat cells. That time is said to be about 48 hours.In addition, as those fat cells grow larger, they become visible fat (body fat) on the body, but it takes about two weeks for the appearance of the fat to change.
In summary, it takes two weeks for the excess food to turn into fat that can be seen as body fat. Therefore, it is important to make adjustments in the two or three days after overeating to avoid the creation of fat cells.
By the way, if you get on the scale the day after you overeat, you may find that your weight has increased. This is mainly due to the amount of water due to the sugar and salt you ate, and the weight of your stools.
Dietary adjustments after overeating
Maintain three meals a day
Many people skip meals the day after overeating. Missing meals disrupts the meal cycle and leads to overeating afterwards. Therefore, do not miss meals the day after overeating, but eat three meals a day, mainly consisting of vegetables and low-fat proteins that you lack.
Eat staple foods too
Carbohydrates such as rice are a source of energy for the body. Skipping carbohydrates can cause your muscles to break down and use them as energy, and it can also cause you to crave sweets even more, which can lead to irritability.If you are trying to lose weight, consume fewer carbohydrates than usual.
Vegetables are plentiful at every meal
Eating out can lead to a lack of vegetables, so in order not to reduce the amount of food you eat, aim to eat 350 g of vegetables per day. 1 serving is about a heaping pile in each hand. In addition to leafy greens, you should consume a variety of dietary fiber, including root vegetables, seaweed, and mushrooms.
No more than 10 g of fat per meal
After eating a high-fat meal at a restaurant, be careful not to eat too much fat. Especially the fatty parts of meat. Even if you refrain from fried or stir-fried foods, if you consume pork belly or chicken with skin on, you will exceed 10g at once.
Yellowtail, mackerel, saury, and salmon are good fats, but one serving (100 g) contains nearly 20 g of fat. White fish is recommended for adjustment.
Increase consumption
After eating too much, you should not only adjust your diet, but also increase the amount of exercise you do. Although it is important to adjust your intake, increasing your consumption will help prevent fat accumulation. Exercise in this case does not mean going to the gym and doing muscle training or running, but rather increasing the amount of activity in daily life.
What is daily physical activity?
- Take the stairs
- Walking more than driving
- Walking to the store or going for a walk
etc.
Of course, if you can go to the gym, even better, but only a few can do that. After overeating, walk more than usual to increase your activity level.
