You’ve been following your clean eating and workout regimen to the letter, but then you went to dinner with your BFFs to catch up. Now it’s two bottles of wine, a bowl of chicken alfredo and chocolate tiramisu later and you’re feeling super guilty about all the excessive carbs and sugar you consumed.
Did one night blow weeks or months of effort? Absolutely not! Don’t let one binge get you off track. Just follow a few simple steps and you’ll forget that slip-up faster than you can say “Merlot.”
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 all 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. That means you have to eat 0 calories today, right? No way. Go back to your regularly scheduled eating plan right away to give your body the right mix of carbohydrates, protein and fats it needs 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 through the day will help your body to efficiently burn those extra calories, so what ever 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 after a binge both helps your body rehydrate and naturally flushes some of that sodium out of your system. Proper hydration is also key to keeping your appetite in check.
4. Get Moving!
A good run after a binge might make you feel a bit queasy in thought, but it’s one of the best things you can do for yourself in the hours after in order to bounce back. A 30-45 minute walk or jog is enough to help you curb your appetite to binge some more, and get 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 proper night’s rest after a big night of eating will help you clear your mind and allow 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 a trusted friend. This person should be someone who will help you take proactive steps to get over your binge by, say, working out with you or helping you meal prep for the next week. Calling your Debbie Downer pal who just wants to wallow in the negative will only keep you down and stall your progress.
Don’t feel comfortable talking to your friends about your binge? Consider reaching out to a professional trained to help in these situations. She’ll be 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 push you forward! We are all in this journey together!stronger it will get, I promise!
Use these tips in those moments of weakness and as time goes, those moments will happen less and less frequently. Just remember we are all human, but also remember that you are working hard to be the best YOU you can be. This means being healthy and happy, and learning how to treat yourself right both emotionally AND physically when dealing with a binge will help you get there! We are all here to help each other learn and grow! Comment below with how you have best dealt with this topic and if you haven’t, comment and let us know it’s still a struggle for you so we can support you and help! 🙂