Binge eating can really affect you. Not just physically, but mentally too. Sometimes ignoring the craving to binge can be so overwhelming, it’s like you can’t get your brain to focus on anything else.
And once you’re done, you can be left feeling very low. It can trigger quite a lot of guilt and it’s easy to get lost in completely berating yourself for the decisions that you’ve made.
But the first thing to say is that you’re not alone. So many of us have experienced this. You’re bored and food is the only thing on the brain, or you’re upset and eating away those bad feelings is the only way to placate yourself.
And even when you’re experiencing positive emotions, the temptation to ditch the diet can be so all-consuming that it’s impossible to ignore.
But breaking your diet, or binge eating from time to time, does not make you a failure or weak. It is an incredibly difficult thing to go through, and there’s no judgement. So take a deep breath.
The damage is done, and now it’s time to look forward to the solution. Think of it like an argument with your significant other, it’s not the argument itself that matters, it’s how you both move past it.
And that’s what we’ll talk about in this article. How do you move past a particularly bad binge. What are the next steps to ensure that you maintain your weight goal and do not completely lose track of your progress.
What To Do After One Day Of Binge Eating?
Endorphins fly all over the shop while you binge on tasty and comforting food, so it’s no surprise that it feels good at the time. The aftermath however, is very lacking in the whole ‘feeling good’ thing. You can feel very guilty and very stressed.
Stop stressing. Easier said than done, right? Well, take comfort in the fact that a singular day of binging really isn’t going to make you gain much weight, if any at all.
To gain just one pound in weight you need to consume around 3500 calories. Eating that amount of calories in a single binge is pretty unlikely.
You may see a slight weight increase on your scale, but this will only be temporary, and is more likely bloating and water weight than it is actual fat gain.
So what do you do if you’ve binged after a day?
The first thing is not to panic, bad decisions are always made in panic. The likelihood of you gaining weight from one binge is slim but mindsets are hard to change.
Too much panic may leave you thinking whats the point. And this can encourage another binge, which we do not want.
Let Your Body Adjust
Let your body do the work itself, you don’t really need to get involved. You may be tempted to try extreme methods to lower your weight, or even starve yourself but this will not work, is not necessary, and is extremely dangerous.
Go Back To Regular Habits
Try not to let yourself get into a defeatest mindset. You went off-course for one day but that doesn’t mean everything is ruined, just jump straight back into what you were doing as if it never happened. Don’t start a new diet straight away.
Don’t focus on food for the day, not your previous binge, or what food you should be eating today. Do something you enjoy and take your mind off food.
What To Do After Several Binges?
Simply put, the more you binge, the more your body will be affected. If you are binge-eating several times a week, your body will start to feel the effects of this and it can lead to weight gain.
But more importantly, it can lead to health issues too. So here are some things to try to help you stop binging so often and keep your weight down.
Drink Plenty Of Water
Water is a great tool for flushing away what is not required of your body. Your body can also mistake being hungry for being thirsty. Water also helps you to feel more full.
Get Plenty Of Rest
Sleep is vital for your body and it also helps you to relax. Sleep can also put you in a better mood and a lack of sleep is also associated with weight gain.
Eat Protein & Fibre
Fibre and protein will be your new best friends. They’re great sources of healthy food that will keep you feeling full. And they have great health benefits. Always remember to eat everything in moderation though.
Avoid Pre-Cooked Packet Food
You don’t want to fill your body with processed foods after a binge. These items tend to be packed full of carbs and saturated fats. They are not healthy. Instead, opt for fresh home-cooked food.
Will Skipping A Meal Balance Out A Binge?
Absolutely not. This can often be the first thought in your mind when the guilt of a binge consumes you. But do not listen to it. It categorically will not work.
First of all, it’s going to make you extremely hungry, and this can very easily lead to yet another binge. Secondly, your body needs food. Food fuels you for the day, and without it, you’ll be left restless, unable to focus, irritable, and angry.
Skipping a meal is never the solution to a binge, and more often than not, will eventually encourage you to overeat more food because you are so hungry.
You need to try and forget that the binge happened and focus on eating healthy and balanced meals at regular points throughout the day.
Binge eating can really make you feel like you’ve lost control, but it’s important to remember that you haven’t. You need to move past your binge and continue trying to eat healthily, don’t push yourself to starve or restrict.
If you feel that you are not able to control your binging or that it is becoming a debilitating problem, then you should always speak to a professional and seek medical advice.