Treating and combating overeating

Special attention in the process of treating overeating is given to normalizing the diet. For this purpose, the nutritionist develops a special nutrition plan. The doctor makes a list of permitted and prohibited products, recommended methods of their preparation and a meal schedule. The introduction of new components into the menu is also monitored and the duration of the diet is determined.

Tips for Overeating

There are many methods to combat the problem of obesity and gluttony. All advice against overeating comes down to the following rules:

1. Eat every 3-4 hours. If there are too long breaks between meals, this leads to gluttony and fat deposition. Short periods of time create an increased load on the gastrointestinal tract, since the stomach does not have time to digest the previous portion of food.
2. Have a big breakfast and a big lunch. If you don't skip these two meals, you can avoid nighttime gluttony and get by with a light snack.
3. Vary your diet to keep your taste buds as satisfied as possible and avoid the urge to snack on unhealthy foods. Use a variety of herbs and spices.
4. Distinguish between hunger and appetite. Hunger is characterized by a feeling of emptiness in the stomach, headaches and weakness. While appetite is the desire to eat something specific. Very often there is a feeling of false hunger, when the desire to eat hides a lack of fluid. Drink a glass of warm water 30 minutes before the planned meal.
5. While eating, put aside other things, all attention should be concentrated on the dish. Very often, overeating is facilitated by watching TV, reading or talking. Absorption of excess food occurs because the brain does not control the digestion process, as it is busy with other things.
6. Regular physical activity. Living in constant motion is the best method of combating excess weight and gluttony. Plan your day and make sure to devote time to physical activity. Take a walk in the fresh air, go to the gym or yoga, or simply do some house cleaning.
7. Minimize stress and nervous disorders. If the body is under stress, it simply clouds the sense of proportion, forcing you to eat more than necessary. If stress is chronic, you should consult a psychologist who will help you understand the problem.

All of the above recommendations work well both in combination and separately. At the same time, one must never forget that food is not a goal, but a means to maintain vitality.

First aid for one-time overeating

The problem of overeating is familiar to almost everyone. Gluttony leads to nausea, heaviness and pain in the stomach, depression of the general condition. This has a negative effect on the digestive system and the body as a whole. Let's consider first aid methods for a one-time overeating, which will restore the stomach and normal well-being:

• Brew ½ cup of herbal tea or just drink warm water, but not more than 150 ml. You can add some mint, lemon juice or ginger to the water. You can also drink a glass of water with a spoon of natural apple cider vinegar. The liquid will speed up digestion and ease unpleasant symptoms.
• If there is pain in the stomach, then you should take enzyme preparations: Pancreatin, Festal, Mezim. The medicine facilitates digestion, accelerates the breakdown of fats, proteins and carbohydrates. Enzymes can be taken both before the planned feast and during it. You can also chew gum to stimulate salivation and speed up digestion.
• Do not lie down to rest with a full stomach. The horizontal position of the body will provoke fermentation processes, cause heartburn, belching and headaches. Take a walk in the fresh air or do housework.
• Once the first painful symptoms have passed, digestion can be stimulated mechanically. To do this, stroke the abdomen around the navel clockwise. This massage improves peristalsis and helps the food bolus move through the intestines. The massage should not cause pain.

The above recommendations will help relieve the unpleasant symptoms caused by a bout of gluttony. But if the deterioration in health is caused by food poisoning, then medical assistance is required.

Read also articles about treatment methods:

• Medicines for overeating
• Laxatives and enemas for overeating
• Antidepressants for overeating
• Folk remedies for overeating

What to do the next day after overeating?

Having realized that you have eaten much more than you should, the first thing you should do is stop. Further gluttony will worsen your health, creating an increased load on the intestines and the entire gastrointestinal tract. Immediately after an eating disorder, you need to drink enzyme preparations that will facilitate the digestion process.

The day after overeating, it is better to follow these recommendations:

• The body needs cleansing, so you should start the day with a glass of warm water with lemon juice added.
• You should eat only when you feel a strong sense of hunger. It should be taken into account that hunger does not mean that the food eaten yesterday has already been digested.
• In order not to overload the digestive system, you should give preference to light porridge, vegetables or unsweetened fruits. The volume of each meal should not exceed 300 g. The last meal should be no later than 3-4 hours before bedtime.
• Physical exercise will not be superfluous: exercise, running, going to the gym or to the gym. However, you should not exhaust yourself with training, since yesterday's gluttony has not yet been deposited on the waist.

It should be noted that the day after overeating, you cannot completely refuse food and fast. This will cause additional stress for the body. Fasting will be perceived as a signal to store calories for future use. Because of this, extra pounds appear, which are very difficult to lose.

It is also not recommended to induce vomiting if there is no strong urge. Vomiting causes gastric juice to enter the oral cavity, which has a negative effect on the condition of the teeth. In addition, this method of getting rid of what has been eaten causes addiction, which can develop into bulimia. As for cleansing enemas, without normal nutrition they will not bring the desired result. Yes, they will cleanse the intestines, but will not help to avoid fat deposition. This also applies to laxative tablets, which can lead to a violation of the intestinal microflora.

What to do if you overeat at night?

Another current problem associated with excessive food consumption is overeating at night. People of all ages suffer from this bad habit. Of course, one night of gluttony will not cause belly fat, but it will disrupt the digestion process and cause sleep problems.

So, if nighttime overeating has happened, then first of all, do not get nervous or worry. You need to calm down, as stress can provoke further binge eating. In order for the body to have time to process part of what you ate, you cannot go to bed right away. Postpone sleep for 2-3 hours. During sleep, choose to sleep on your side, preferably on the left, as resting on the right side can cause heartburn.

Start the next day with a glass of warm water and active morning exercises. Have breakfast and do not skip other meals. If you want to raid the refrigerator at night, drink water or have a small protein snack, such as cottage cheese, boiled chicken breast or a sandwich with hard cheese.

Fasting day after overeating

One of the methods of cleansing the body after a recent bout of overeating is a fasting day. There are several types of fasting, which depend on what nutrients predominated in the diet.

Benefits of fasting after overeating:

• You can carry out fasting days according to an individual schedule, but with a break of 1-2 weeks. Nutritionists advise absolutely everyone to do such a body cleanse once a month.
• The most optimal option for cleansing is a mono-diet. This type of nutrition implies that the diet will include only one product, which must be consumed in small portions throughout the day.
• A wide range of fasting days allows you to choose the most suitable and affordable nutrition option.

When choosing products for unloading, you should choose those with the lowest calorie content. Also, you should not forget about the water balance; you need to drink at least 1.5-2 liters of purified water per day. The day before the mono-diet and the next day after it, the diet should not include alcohol, sweets, flour, salty and smoked products.

Options for fasting days:

1. After overeating fatty foods, it is recommended to unload on kefir and other fermented milk products. Also, during the day, you should drink water with a little lemon juice. Such nutrition normalizes digestion and relieves unpleasant symptoms.
2. Overeating salty and spicy foods leads to edema. The goal of a mono-diet is to remove accumulated fluid from the body, help the kidneys and stomach. A day of boiled rice and mineral water or a fast with broccoli and boiled cauliflower will be useful.
3. After eating too many sweets, heartburn, nausea and belching occur. Sugar increases the level of glucose in the blood, which provokes further gluttony. In order to stop the pathological process, it is necessary to include protein and fiber in the diet. The ideal cleansing option is a day on kefir with berries or fruits.
4. After an alcohol overdose, a fasting day on fermented milk products, oatmeal, boiled meat or citrus fruits is recommended. Such products remove toxic substances from the body and have a beneficial effect on an irritated stomach.
5. When overeating stale food, the body needs cleansing most of all. To improve your well-being, you should drink plenty of liquid throughout the day; unsweetened green tea and liquid porridges on water are allowed.

Despite all the advantages of fasting days, it is necessary to take into account that they disrupt the usual routine of the body, therefore they are stress. If there are diseases of the gastrointestinal tract, then it is better not to get carried away with cleansing, as this can provoke an exacerbation of existing pathologies. Mono-diets are contraindicated in type 1 diabetes, during menstruation, exhaustion of the body, acute abdominal pain, low blood pressure, dizziness.

Is it possible and how to induce vomiting when overeating?

Vomiting is a reflexive eruption of stomach contents through the mouth. It occurs with various diseases of the gastrointestinal tract, poisoning, and overeating. In some cases, artificial regurgitation is the only method to eliminate painful sensations and maintain health.

So, to induce vomiting and help the stomach, you can use the following methods:

1. Wash your hands thoroughly, open your mouth and press two fingers on the root of your tongue. Be careful, as a long manicure can injure your throat. Only use your fingers, any foreign objects or devices are dangerous.
2. Take two liters of purified or boiled water at room temperature. Add potassium permanganate to the liquid to obtain a pale pink solution. Drink all the water slowly. Potassium permanganate is not recommended to be replaced with salt or soda, as these components have a negative effect on the mucous membranes of the stomach.
3. There are also medications that cause a gag reflex. But such medications can only be used on doctor's orders, since there is a risk of developing side effects.

You can induce vomiting yourself if you have severe nausea, belching, and other signs of pathological gluttony or food intoxication. But you can resort to this method only in extreme cases.

Frequent vomiting after eating causes the esophageal sphincter to weaken. This causes vomit to be released uncontrollably. During regurgitation, aggressive hydrochloric acid enters the oral cavity, which destroys tooth enamel.

Artificial vomiting leads to dysfunction of the kidneys and liver. General weakness, rapid fatigue, headaches also occur. Another danger is the development of bulimia. This neuropsychiatric disorder is based on constant overeating with subsequent elimination of what has been eaten by vomiting.

How to get rid of overeating and what helps?

There are many recommendations from both nutritionists and psychologists that help to get rid of overeating. To eliminate the harmful addiction to food, you need to follow these recommendations:

• Learn to listen to your body and distinguish hunger from false urges to fill your stomach. If you doubt that you are hungry, drink a glass of warm water. If after 30 minutes the desire to eat has not passed, then you need to have a snack.
• Minimize stress, nervous tension, and fear. These are the feelings that lead to uncontrolled food consumption, i.e. eating to cope with problems.
• Organize your meals throughout the day. Eat every 3-4 hours, make sure your last meal is no later than 3 hours before bedtime.
• Eat slowly to enjoy every bite and chew your food thoroughly. Avoid distractions such as TV, reading or talking. During dinner, all attention should be focused only on the food.

If overeating does happen, don't beat yourself up. Do a fasting diet the next day, exercise, and try not to make the same mistakes in the future.

What to do when overeating?

In order to cope with overeating with minimal harm to the body, you can use the following recommendations:

• First of all, stop further gluttony.
• Do not lie down to rest, as sleep will negatively affect the functioning of internal organs, slow down the digestion process. Because of this, heartburn, belching, and deterioration of general well-being will appear.
• Go for a walk. Physical activity will have a positive effect on your overall well-being and speed up the digestion of food. But do not overdo it and do not lift heavy objects, as excess food can cause vomiting.
• If you experience severe abdominal pain, nausea or fever, drink a glass of warm water. If there is no relief after 30 minutes, you should take enzyme preparations, such as Pancreatin.
• To facilitate the work of the gastrointestinal tract, you can do a cleansing enema, which will increase intestinal peristalsis.
• Spend the next day on a mono-diet. This unloading will normalize all processes in the body after yesterday's gluttony.

If the painful condition persists for a long period of time or is accompanied by new unpleasant symptoms, you should immediately seek medical help.

Vitamins

When eating disorders occur, the entire body suffers. Frequent overeating has a negative effect on the digestive and nervous systems, and overall well-being. To strengthen the body and control appetite, it is necessary to take vitamins.

• In case of increased gas formation and intestinal colic due to poor nutrition, it is recommended to take B vitamins. They normalize digestion processes and appetite.
• To prevent rotting and fermentation processes in the intestines and to restore the functioning of the gastric mucosa, retinol, or vitamin A, is necessary.
• For frequent bowel movements and constipation, ascorbic acid – vitamin C – will help.
• For diarrhea and intestinal spasms – B3. Niacin restores normal production of hydrochloric acid in the stomach and strengthens the nervous system.
• For abdominal pain, nausea and heartburn, it is necessary to eat foods rich in vitamins E, A and B.

The source of vitamins are products of animal and plant origin. There are also ready-made multivitamin complexes that can be purchased at the pharmacy.

Physiotherapy treatment

The problem of overeating requires a comprehensive approach to its treatment. Physiotherapy is an auxiliary method used to strengthen the body and stimulate it. In case of uncontrolled gluttony, patients are recommended the following physiotherapeutic procedures:

• Breathing exercises and yoga have a positive effect on the psycho-emotional state. They teach you to control your respiratory muscles and your own body.
• LFK – therapeutic physical culture complex means both group classes, for example fitness, and any kind of sports. Running, swimming or race walking have a positive effect on eating behavior, contribute to weight loss and improve overall well-being.
• Acupuncture – there is a map of the human body, which is a projection of internal organs and pain centers. The centers can be affected by acupuncture, that is, with the help of special needles. The method helps to relieve irritability and anxiety, which provoke attacks of gluttony, and also reduce cravings for unhealthy food.

Physiotherapy treatment is effective in combating one of the complications of overeating – obesity. Therapy is aimed at correcting the mechanisms of fat metabolism regulation, increasing intestinal motor function and local impact on areas of adipose tissue. Most often, patients are prescribed oxygen and ozone baths, Charcot's shower, enemas, mineral waters, massage.

Psychotherapy for overeating

One of the most common and at the same time effective methods of treating eating disorders is psychotherapy. The following main psychotherapeutic approaches are used for overeating:

• Personal (cognitive behavioral therapy) – treatment consists of changing the patient’s views on food. The doctor identifies the main causal factors of the disorder and teaches how to eliminate them. Awareness of the problem allows you to change your attitude towards it and get rid of it.
• Interleaf - this method is based on an extensive analysis of the disorder. First of all, the doctor establishes interaction not only with the patient, but also with his relatives. Help from relatives speeds up the treatment process. The psychotherapist builds trusting relationships, improving the patient's emotional background and reducing the risk of developing eating disorders.
• Hypnosis is another psychotherapeutic method that is based on working with the subconscious. By putting the patient into a trance state, the doctor determines the true causes of overeating and looks for methods to eliminate them.

The course of psychotherapy is designed individually for each person, taking into account his/her personality characteristics and history of gluttony.

Coding from overeating

Another method of treating eating disorders is coding. Its essence lies in the impact on the psyche and subconscious, due to which the patient perceives the doctor's instructions and follows them. New eating habits are formed in the brain, centers of excitation and inhibition arise, and habitual foundations are destroyed.

Coding works with the help of psycholinguistic programming. The doctor speaks to the patient at a certain pace with the necessary timbre of voice, using certain words. In a complex, all this affects the subconscious.

The main types of coding against overeating:

1. Mobilizing – activates the body’s unconscious resources, which help to establish a diet and get rid of excess weight.
2. Limited – places restrictions on food irritants, but does not address the emotional component of the problem.
3. All-encompassing – the psychotherapist forms in the patient’s subconscious the correct images of the process of eating, health and a number of other factors.

The therapeutic effect of coding is possible only when the patient is maximally relaxed, trusts the doctor and believes in the power of the psychotherapeutic method. This allows achieving an effective positive attitude towards a healthy lifestyle.

Despite the possible positive result of coding, it is necessary to realize that this is an impact on the psyche, which is a very delicate and vulnerable matter. Only a qualified psychotherapist can be trusted to intervene in the subconscious. It should also be taken into account that coding has contraindications: craniocerebral trauma, pregnancy, cardiovascular diseases, mental and neurological pathologies.

The suggestion is effective for a certain period of time: a month, six months, a year, several years. After its effect ends, the procedure must be repeated again, since there is a high risk of returning to the original reason for turning to coding.

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Hypnosis for overeating

If the problem of excessive gluttony has a psychological basis, then hypnosis can be used for treatment. During a hypnosis session, the doctor works with the patient's consciousness, setting the tone for healthy and moderate nutrition, giving up bad habits, and an active lifestyle. The psychotherapist removes the connection between food and pleasure, and forms an image of food as a source of energy for the body. The main advantage of hypnosis is its anti-stress effect on eating behavior.

The treatment consists of several stages:

• The psychotherapist identifies the main causes of overeating and assesses the physical and psycho-emotional state of the patient.
• During the first session, the doctor blocks the pathological craving for unhealthy food and changes the attitude towards food in general. Healthy eating habits are established. Duration of therapy is up to 1 hour.
• In the second session, the psychotherapist continues to create emotional attitudes and new habits, eliminating the psychological passion for food.

After hypnosis, there is a significant decrease in appetite. Food acts as a source for maintaining the health of the body, and not for satisfying emotions. At the same time, it is necessary to understand that hypnosis will not help if the disorder is associated with hormonal disorders of the body and various diseases that require drug therapy.

Sytin's mood from overeating

Very often, eating disorders are a kind of psychosomatic disease caused by psychological problems. Eating more food is aimed at eliminating unpleasant emotions, not at satisfying hunger. There are psychological methods and techniques for treating overeating and excess weight.

Russian psychologist Georgy Sytin developed a method of verbal-figurative emotional-volitional control, better known as the method of healing settings. The meaning of such treatment is in repeated reading or listening to the text of self-hypnosis. At the same time, Sytin's settings are not hypnosis or neuroprogramming. They do not have a negative impact on the psyche. The whole point of the settings is that words spoken in a certain tone and rhythm give a signal to the brain to perform specific tasks.

The text of Sytin's mood against overeating:

"A life-giving newborn life is flowing into me, a huge-colossal life-giving force is flowing into me. Newborn life life-life-life-life-life: it gives birth to a newborn-young strong body, it gives birth to a newborn-young beautiful physique, it gives birth to a light-flexible figure, it gives birth to a beautiful thin young waist. Under the colossal force of life in the whole body, excess fat quickly burns-burns-burns until it disappears completely. Under the colossal energy of life, all excess fat in the abdominal area: both on top of the abdominal muscles and inside the abdominal cavity quickly-quickly burns-burns-burns-disappears-disappears-disappears, newborn life gives birth to a newborn-young skinny-sunken, skinny-sunken, skinny-sunken young belly, a thin young waist is born. I hate the excess fat that weighs down my body, spoiling my slender youthful figure, with the strongest, fiercest hatred. Under my fierce hatred, all the excess fat quickly burns-burns-burns until it completely disappears. A slender, flexible youthful figure is born.

I constantly control my food: I do not allow myself to eat excess food, I eat no more than the body needs to maintain an intense, energetic, cheerful life. I hate overeating with the strongest, fiercest, most malicious hatred, I have once and for all forbidden myself to eat excess food, and no force can make me eat what I consider unnecessary.

In my mind I calculate what I need to eat for a healthy energetic life, and I will not eat a single extra spoon, a single extra piece. I am setting myself up for a slim youthful figure now and in thirty years, and in fifty years, and in a hundred years. I am setting myself up to maintain a newborn-youthful physique, to maintain a thin youthful waist through many decades, throughout my entire life. And my entire body unconditionally and unquestioningly fulfills my will, mobilizes all its boundless reserves to precisely fulfill my desire to always maintain a slim youthful figure, a thin youthful waist, a skinny-sunken youthful belly. And therefore now, and in thirty years, and in fifty years, and in a hundred years I will have a young, slim, beautiful figure.

I have a strong will, I dare everything, I can do everything and I am not afraid of anything, I can always control my food and not eat too much. I have the strongest self-control. I clearly and firmly remember that I always need to control my food and not eat anything extra. I clearly and distinctly feel the needs of my body, I always know exactly how much I need to eat for a healthy, energetic life."

In order for the setting to work, it must be read correctly. The voice must be calm and confident, without unnecessary emotionality. The frequency and duration of reading/listening to the text for self-hypnosis depends on the depth of the problem. At the same time, it is necessary to clearly understand that the settings are psychological techniques, but for a healthy body and a beautiful body, proper nutrition and physical activity are necessary.

Mantra for overeating

A special text, the repeated repetition of which affects the subconscious of a person is a mantra. From overeating such self-hypnosis works on the principle of coding. Words are programmed for certain actions. Mantras are compiled by a psychologist, having previously studied the characteristics of the patient's condition and the causes of his eating disorder.

One of the most effective is the Tibetan mantra "san sia chin nah pai tong dou". It must be chanted over water before each drink. The number of repetitions should be a multiple of three, the optimal number of repetitions is 9-12 times. During the reading, vowel sounds should be drawn out, and consonants should be pronounced clearly. The vibrations of the Tibetan mantra are aimed at improving metabolism, reducing appetite, changing eating habits, and giving up unhealthy food.

Mantras create psychological restrictions that allow you not to overindulge in food. They help develop willpower and healthy habits that last a lifetime.

Diet for overeating

One of the reasons for overeating is too strict diets, which lead to breakdowns and attacks of gluttony, as well as an incorrect daily routine with the absence of clear meals. Fractional nutrition is excellent for eliminating this problem.

The essence of the method is that you need to eat often, but in small portions. For example, if you reduce your usual diet by 2-3 times and eat 5-6 times a day with an interval of 2.5-3 hours, then the hormone responsible for uncontrolled absorption of food will simply not be produced. Thanks to this, the false feeling of hunger will go away, the psychological state will improve, since nutrition will be under control.

When planning your diet, you should choose foods rich in complex carbohydrates for breakfast. These can be porridge, bread or fruit. For lunch and dinner, it is better to eat protein foods with fiber-rich vegetables and fermented milk products.

Sample menu:

• 7:00 – oatmeal with banana, tea with a spoonful of honey.
• 10:00 – yogurt or a glass of juice/kefir, a couple of grain crackers or a handful of nuts.
• 12:00 – chicken broth, boiled meat with steamed vegetables or fresh salad.
• 16:00 – fresh vegetables with vegetable oil dressing, a glass of tea, cookies or marshmallows.
• 18:00 – boiled/baked fish with rice or stewed vegetables with chicken.
• 21:00 – a glass of kefir or yogurt, cottage cheese, banana.

When following a fractional diet, there is no feeling of hunger, which means the risk of attacks of gluttony is minimal. A clear nutrition system has a beneficial effect on metabolic processes and digestion, improves the quality of night rest and normalizes bowel movements. The disadvantages of such a diet are the need to regularly cook food and try not to skip meals during the working day.

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Surgical treatment

Radical methods of combating overeating include surgical treatment. The operation is performed if regular gluttony has caused excess body weight of more than 45-50 kg above the norm. Diseases of the gastrointestinal tract and other internal organs have arisen against the background of an eating disorder. And also if conservative methods of combating food addiction have not produced the desired results.

Today, both open and laparoscopic surgeries are performed. Let's consider possible options for treating overeating through surgical intervention:

1. Gastric balloon installation – a special balloon is inserted into the stomach, which reduces the volume of the organ, promoting rapid saturation. The balloon is in the stomach for no more than six months, then it is removed. As a rule, this time is enough to develop healthy eating habits or lose weight for a more radical operation.
2. Gastric banding is a laparoscopic surgery in which a silicone band is placed on the organ, which can be adjusted. This "belt" on the stomach limits the intake of food, and the food already eaten causes rapid satiety.
3. Sleeve gastrectomy - the essence of this operation is to create a kind of sleeve from the lesser curvature of the organ. This allows you to limit the passage of solid food. This type of operation is performed laparoscopically and is characterized by an excellent result in eliminating type 2 diabetes.
4. Gastric bypass is a complex surgical procedure that reduces the volume of the stomach and reconstructs the small intestine. This reduces the amount of carbohydrate and fat absorption.
5. Biliopancreatic diversion is the resection of part of the stomach and the removal of a large part of the small intestine from the digestive system. The operation allows you to reduce fat absorption and lose up to 80% of excess body weight.

Each of the above operations has its own indications and contraindications. There is also a risk of complications. The choice of treatment method is made by the surgeon, individually for each patient. As for contraindications, operations are not performed for patients with severe mental illnesses, drug addiction, alcoholism, as well as at risk of developing severe complications.

How to avoid gaining weight after overeating?

If overeating is inevitable, for example, because of an upcoming holiday feast, then it is necessary to prepare for it properly. This will minimize its complications and, of course, avoid gaining excess weight.

1. Stick to your usual diet the day before you plan to overeat. If you reduce your daily diet, this will lead to the body starting to make reserves in the form of fat deposits.
2. Before you sit down at the table, drink a glass of water or eat an apple. This will help reduce the amount of food you want to eat before you feel full.
3. Mint tea or brushing your teeth with mint toothpaste will curb your appetite. But it is better not to use mint gum, as chewing will increase your hunger, salivation and production of amylase (a digestive enzyme that breaks down carbohydrates).
4. Plan what will be on your plate. If it is a New Year's table, then choose the most unhealthy dish in your opinion that you would like to try. Let the rest of the plate be occupied by vegetables and healthier snacks.
5. On the day of the planned gluttony, go to the gym or fitness center, go for a run or just take a walk. The more active the workout before eating, the fewer calories will go to fat.
6. Give your body a good rest before the planned feast. A good night's sleep of at least 7 hours and healthy rest will not cause a disruption of hormones that control appetite and cravings for unhealthy food.