What To Do After a Food Binge

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  • Thursday, February 10, 2011
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  • We’ve all had those days where we give in to a “see-food” diet. In most cases, binge eating has nothing to do with being hungry but more to do with stress or boredom. If you’ve had a binge, don’t hit the panic button just yet.  Assuming this was a very rare lapse in your nutrition plans, there are a few things you can do to get out of feeling so guilty and get back on track with your fitness goals.  

    Figure out why you binged
    Did you reduce calories too much too fast? If you’ve done this, chances are you will get into the habit of binging. If calories are reduced too much too quickly you’re body will go into starvation mode and your metabolism will eventually slow down. You will feel hungry and are more likely to go on a food binge.

    Don’t starve yourself
    Don’t panic and start starving yourself again after a food binge. This will continue the vicious cycle of starving and binging commonly known as yo-yo dieting eventually leading to weight gain. Check out why you should not starve yourself to lose weight for a more detailed explanation.

    Eat small balanced meals frequently
    After a binge, instead of fasting, eat small balanced meals that contain protein, carbs and healthy fats. This will help prevent another binge and keep you full. If you’ve had too much carbs then reduce the amount of carbs you eat the next day and eat lots of fibrous veggies.  They are nutritious and the fiber will keep you full and satisfied.

    Drink lots of water
    Water helps keep you full and gets rid of bloating that was caused by the earlier binge. The next time you feel like binging, drink 2 glasses of water and I promise you’re not going to want to eat all that food at once.

    Do some cardio
    If you’re really feeling guilty about eating too much and can’t stop thinking about it, go to the gym and do 40 minutes of low intensity cardio. You won’t be able to burn off all of the food you ate and you can’t do this every time and expect it to work… but if it makes you feel better to know you’re burning off some calories, then go for it.

    Let go of the guilt to keep yourself away from this downward spiral.  Everyone gives in at some point. Get back on your normal meal plan and exercise routine to prevent another binging. Accept that you slipped and move on.

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