So you binged. Now what?
1. Forgive yourself!
You binged. It’s over, it’s done. Remember: you are human! It is okay to indulge. Dwelling on your binge will only pull you into a vicious cycle of binging-restricting. One day of overeating will not throw you off.
2. DRINK WATER
Hydration is so important. Drink water upon waking up and continue to drink about 8oz. every hour throughout the day. Water helps to detoxify your system and clear out the toxins (sugar, fat, salt)/reduce bloat.
3. Catch some Zzzzz
Getting quality sleep has been shown to reduce urges to eat high-calorie, high-fat foods. Also, when you have more energy you feel better about yourself and most likely will not have the desire to binge.
4. Eat a protein-packed breakfast
I know, eating the day after a binge may not sound to appealing. But eating a protein rich breakfast (instead of carb heavy) will fill you up and tame your hunger/keep your blood sugar in-check.
5. Get moving!
This is pretty self-explanatory. Exercise releases endorphins and endorphins are the best drug. Don’t use exercise as a means of punishment, but rather a way to do your body a favor. No need to run 15 miles or spend 3 hours on the stationary bike, a light walk will do. Fresh air does wonders!
6. Don’t forget about those micronutrients
Eat those fruits and veggies! The fiber, vitamins and other nutrients will work to clear out your system and give you plenty of energy.
7. DO NOT RESTRICT
I repeat: DO NOT RESTRICT! Restriction, cutting out foods, deeming foods as “good” and “bad” only leads to binging. And the cycle continues…
8. Ditch the scale
Weighing yourself post-binge can be so so discouraging and only set you up to binge more. Put your faith in knowing that one bad day will not totally derail your progress. Give it a day or two and you will be back to normal!