Are you making these common post-meal mistakes? Follow this regime

Remember that good eating and post-meal behaviours require time and practice to establish as a routine. Be gentle with yourself and concentrate on making incremental, long-term adjustments that are in line with your own needs and goals, says Dr Mickey Mehta

Being consistent and establishing a daily plan for eating meals and snacks at regular intervals can prevent subsequent overeating and excessive hunger (Source: Pexels)

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You must eat as much food as is required to fill up 50 to 60 per cent of your stomach so that we can remain functional thereafter. Smaller meals are easier to digest and you may feel more comfortable walking after a smaller meal than after a large, heavy one. Eating balanced meals, which include fruits, vegetables, legumes, lean proteins, wholegrains and healthy fats, can help you keep blood sugar levels stable and you feeling full. Being consistent and establishing a daily plan for eating meals and snacks at regular intervals can prevent subsequent overeating and excessive hunger.

While this is the right way to have meals, there are some common mistakes we make after taking them that can impact our metabolism. Here are dos and dont’s:

1) Staying hydrated throughout the day is essential but avoid drinking too much fluid during meals because it dilutes digestive secretions. Also, drinking cold water immediately after finishing your last morsel can turn your meal into poison because it interrupts the proper functioning of digestive juices. As a result, food remains undigested for a long time and toxins grow by leaps and bounds. It is best to not have any water, regular or cold, for at least two hours after meals. The same applies for tea and coffee, immediate consumption of which can interfere with your digestion. Many people believe hot beverages push down the food well, break it down better and clear your bowels, but when consumed immediately after food, it can be more harmful.

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2) The other big mistake is having a large helping of dessert after a meal, which makes digestion extremely complex. At times, it can make us very uncomfortable.

3) Avoid late-night meals. Eat at least a couple of hours, preferably three hours, before going to bed. Late-night heavy meals or even snacking can cause sleep disruption, indigestion and weight gain. It is preferable to eat a light supper a few hours before going to bed.

4) Immediately lying down after eating can impede digestion. So it is best to remain upright or engage in light activity for at least 30 minutes after your meal.

5) As for post-dinner walks, wait at least 30 minutes to an hour before indulging in any physical activity. This helps your body maximise digestive processes and prevent acid reflux. So wait before walking 100 steps. Pay attention to your body. If you feel heavy or uncomfortable after eating, it may be best to wait until you feel better before going for a stroll. If you intend to take a leisurely walk, you may be able to begin sooner than if you intend to engage in more rigorous exercise. Exercising at high intensity right after eating can cause unusual aches and pains.

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6) Avoid taxing mental activity or high-octane argument after a meal as it disturbs digestive juices.

7) Post-meal baths can be very detrimental to digestion too, keep a two-hour break between a meal and a bath.

Remember that good eating and post-meal behaviours require time and practice to establish as a routine. Be gentle with yourself and concentrate on making incremental, long-term adjustments that are in line with your own needs and goals. Begin by applying a couple of these suggestions at a time and then adjust them to your lifestyle.

(Dr Mehta has trained Bollywood superstars Akshay Kumar, Preity Zinta, billionaires, politicians, Miss World/Miss Universe candidates and the Maharashtra Police. A best-selling author, his latest book is called ‘Weightless.’ He has been appointed FIT India Movement Champion by the Sports Authority of India)