6 Ways to Get Over a Binge + Start Over

by Anna Victoria in Fitness

You’ve been eating clean and following your workout regimen to a T, but then life happens and, despite your good intentions, you’ve indulged more than you meant to. Now you’re feeling super guilty about what you’ve consumed and are unsure of what this means for your journey. 

Did one night of eating in excess ruin weeks, or months, of effort? Absolutely not! Don’t let one binge get you off track. Just follow these simple steps and you’ll find yourself better equipped to deal with the aftermath and, hopefully, more likely to avoid it in the future.


1. Give Yourself a Break

Look, we’re all human. No one – not even the most dedicated top-tier bikini models and bodybuilding competitors – are perfect with their diets ALL the time. Treat yourself kindly and cut out the negative self-talk that is sabotaging your efforts to move forward. It happened and you’re moving on. No big deal!

2. Go Back to Your Regular Diet

So, you estimate you ate about 4,500 calories during your binge yesterday. That means you have to eat 0 calories today, right? WRONG! Go back to your regularly scheduled eating plan ASAP and give your body the right mix of carbohydrates, protein, and fats that it needs in order to build muscle and burn fat!

Speaking of protein, make sure your nutrition includes plenty of it in the days after a binge. Why? Protein works wonders at leveling out your blood sugar after it spikes from eating all those carbohydrates and it keeps you full, making you less likely to crave more simple carbs like potato chips and pastries. This, and eating balanced meals throughout the day, will help your body efficiently burn those extra calories, so whatever you do, don’t skimp on the next day’s meals!

3. Drink Water… Lots of It

Feeling bloated? It probably has a lot to do with the increased sodium your body took in during the binge. Upping your water intake afterwards helps your body rehydrate, as well as naturally flush that excess sodium out of your system. Proper hydration is also key to keeping your cravings under control.

4. Get Moving!

A good sweat sesh might be the last thing you want to do after a binge, but it’s actually one of the best things you can do for yourself in the hours after. A 30-45 minute walk or jog is enough to help you curb your urge to binge some more, AND it gets some feel-good endorphins running through your body!

5. Get Plenty of Sleep

Sleep is the number one best thing you can do for your mental and physical health. A good night’s rest after a binge will help you clear your mind, and it allows your body to work its magic to regulate the production of leptin and ghrelin, two hormones that control your body’s hunger and satiety levels.

6. Talk It Out

Sometimes the best way to get over the guilt you feel about a binge is to just talk about your feelings with someone you trust. This person should be willing to help you take proactive steps to get over your binge. Ask them to work out with you or help you meal prep for the next week. Calling someone who wallows in the negative will only keep you down and stall your progress.

Don’t feel comfortable talking to your friends or loved ones about your binge? Consider reaching out to a professional who is trained to help in these situations. Look for someone with a neutral ear who has the educational background and experience to give you the right steps to move forward on your journey in a positive way.

I will tell you that in my past experience of having an exclusively fast-food diet, all I did was binge. I didn’t know the meaning of moderation and if something tasted good, I ate it without any regard for how it would make me feel later. I know how it feels and I know it can almost feel like self-deprivation to NOT binge – “Just oneeee more bite!!” Right? Wrong. It’s never just that “one” bite. This is where it spirals. This is where you need to flex that muscle of self-control a bit more and, the more you do, the stronger it will get, I promise!

Use these tips after a moment of indulgence and, as time goes on, those moments will happen less and less frequently. Just remember that we are all human, but also remember that you are working hard to be the best YOU you can be. This means being healthy, happy, and learning how to treat yourself right, emotionally AND physically, after you have a binge! 

We are all on this journey together, and an amazing part of that is the ability to help each other learn and grow. Comment below with how YOU have best dealt with this topic; if you haven’t figured out a coping mechanism that works for you, let us know so we can give you the help and support you need.




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