The unexpected binge is something we have all had to deal with at one point or another.
And while this type of behavior could easily derail all of your progress, if properly handled it doesn’t have to.
Here are 5 ways you can get back on track after an unexpected binge.
Most of us feel so bad after we binge that we hold on to it and never forgive ourselves. That of course only leads to more binge eating and more weight gain.
You are human so you are bound to slip up from time to time. If you do, don’t beat yourself up.
Forgive yourself, let it go, and focus on getting back on track as soon as possible.
Go To Sleep
Sometimes the best thing you can do after a binge is sleep it off.
Getting plenty of sleep will help you get off to a good start the next morning.
Studies have shown that not getting enough sleep can lead to an increase in appetite. This is due to the negative effect a lack of sleep can have on your leptin and ghrelin levels.
Both hormones play an important role in regulating hunger and controlling your appetite.
Studies have shown that individuals who get less than eight hours of sleep per night tend to have more body fat than individuals who do get eight hours of sleep.
Studies have also shown that you are prone to eat more calories throughout the day when you don’t get a full eight hours of sleep.
While sleep requirements vary from individual to individual, it is recommended you get a minimum of seven hours every night.
This is especially important after an unexpected binge.
Start Your Day With a Healthy Breakfast
After a day of overeating one of the most important things you can do is have a healthy breakfast. Doing so will help you get back into your routine and avoid having an unexpected binge two days in a row.
When it comes to prevent binges, having a consistent eating routine is one of the easiest ways to stay on track.
What you eat first thing in the morning is very important. Eating a high protein breakfast is a great way to keep hunger at bay.
One study showed that eating oatmeal for breakfast, a food that has ample protein and fiber, helps with appetite control and makes you feel fuller for longer.
For best results start your day with a high protein high fiber meal. If all you have is a good source of protein, consider pairing it with fruits or vegetables to increase the fiber.
Go Outside For a Walk
Sometimes a good walk is all you need.
After a binge eating episode a walk outside will help you clear your mind. It will also help you feel better as you take in the sights and sounds of nature.
When you binge your stomach becomes bloated due to all the excess food. That feeling of fullness is very uncomfortable to say the least.
Studies have shown that walking can help relieve those feelings by accelerating the pace at which the stomach empties.
Walking will also help you burn up some of the calories you just consumed.
One small study found that walking up to 70 minutes, 3 times a week can greatly reduce the amount of fat you have around your abdomen.
Walking is also an instant mood booster which can help eliminate some of the negative feelings that often lead to emotional eating.
Drink Plenty of Water
Water is good for just about everything. Even bouncing back from a day of binge eating.
Staying hydrated throughout the day is a vital part of bouncing back after an episode of binge eating. Not only will water maximize weight loss, but it will also help you better control your appetite.
One study showed that drinking just 17 ounces of water before a meal can decrease the number of calories you consume during that meal by 13%.
Another similar study showed that combining a low calorie diet with an increase in water intake can lead to up to 44% more weight loss.
We could literally go on and on about how drinking more water can help you get back on track after an unexpected binge.
Just keep in mind that we area all different. How much water you need to drink will therefore vary from person to person.
The key is to always listen to your body. It will tell you when it needs water. When you feel thirsty have a glass of water.
In some cases the feeling of hunger is actually a sign that your body needs water.
No matter what your goal, whether it be to lose weight or to bounce back after a day of binge eating, drinking more water is a vital part of reaching that goal.