How To Get Back on Track With Your Diet
Was a single night (or even a few days) of bingeing enough to undo weeks, if not months, of hard work? Certainly not! Don’t let a single binge throw you off your game. Simply follow these simple guidelines, and you’ll be ready to deal with the fallout and get back on track. Don’t let this derail your overall health objectives!
You’ve been eating well and exercising diligently, but life gets in the way, and despite your best intentions, you’ve overindulged.
Although it may take up to three days for you to feel like your old self again after binge eating, there are some exercise, diet, and motivational tips that can help you get back on track right away. The chances are that the temporary weight gain and bloating caused by your binge will not become permanent changes to your body. (1)
Come on, it’s not the end of the world if you have a little fun. After all, you are only human. So, if you’re fat, bloated, and angry at yourself for eating too much, just stop. Reminiscing about your binge will only make you feel worse. It’s time to let go of your guilt. It’s the first step toward regaining control of your life. It’s also important to remember that if it was just one overindulgent meal, the consequences will be minimal. This would usually only set someone back a day or two. As a result, don’t give up! You’ve got it!
Look, we’re all human, and we all make mistakes and get off track. No one can maintain a perfect diet all of the time. Treat yourself with kindness and eliminate the negative self-talk that is sabotaging your progress. It happened, and you’re moving on with your life. It’s not a big deal!
Do Not Look at the Scale
The day after a big binge, the scale is not your friend. Because of the extra food in your stomach and the water retention caused by eating those salty pretzels, it may show a higher number than you’re used to. Stepping on the scale after a binge can be demoralizing and discouraging because it makes them feel like they’ve lost all their progress, which isn’t always the case. Wait two days before weighing yourself to see how much damage has been done.
Feeling bloated? It’s most likely due to the increased sodium your body absorbed during the binge. Following that, increase your water intake to help your body rehydrate and naturally flush the excess sodium out of your system. It’s also important to stay hydrated to keep your cravings under control.
We understand. The last thing you want to do when you’re stuffed is drink water. However, it is for your own good. By aiding digestion and combating gas-induced bloat, staying hydrated can help with binge recovery. Additionally, staying hydrated promotes a healthy metabolism and satiation, making recovery easier on the body. Drink a large glass before going to bed and a few more the next morning. Over the next two days, it’s also a good idea to keep a water bottle by your side. This will assist in flushing out any excess salt that is causing you to feel bloated.
Drinking enough water is important not only for overall health, but also for maximizing weight loss and controlling your appetite.
It’s particularly important to stay hydrated throughout the day after an episode of binge eating.
Increasing your water intake may also help you burn more calories by temporarily increasing your metabolism.
The amount of water you should drink each day is determined by a variety of factors. However, listening to your body and drinking when thirsty is the simplest way to meet your hydration needs.
Drinking more water can aid weight loss, calorie reduction, and a temporary increase in resting energy expenditure.
Working out the day after a binge can help deliver oxygen to the digestive tract, which can help people feel less blah and keep food moving through smoothly. Try 30 minutes of light cardio, such as walking, jogging, or even HIIT (high-intensity interval training).
Going for a walk after an overeating binge can help you clear your mind while also making your body feel better.
Walking has been shown to speed up stomach emptying, which may help relieve uncomfortable feelings of fullness or bloating associated with overeating. It can also aid in the burning of some of the extra calories consumed during a binge. Walking can also help to lift your spirits and alleviate some of the negative emotions that can lead to emotional eating. (2)
Physical activity can actually stimulate the release of important neurotransmitters like serotonin and norepinephrine, which can help prevent depression and anxiety.
One simple way to feel better after a binge is to go for a walk. It can help you get back on track by increasing stomach emptying after eating, reducing body fat, and improving your mood.
Get Some Sleep
One of the most effective ways to get back on track after a binge is to get seven to nine hours of sleep. Why? It might make it easier the next day to say no to fat- and carb-laden trigger foods.
After an episode of overeating, getting enough sleep is a good way to fight cravings and start the next day off right.
Sleep deprivation has been linked to an increase in appetite in some studies. Sleep deprivation, in particular, may affect ghrelin and leptin levels, two important hormones involved in hunger and appetite regulation. (3)
Ghrelin is a hormone that stimulates hunger in the brain, whereas leptin is a hormone that signals fullness and suppresses hunger and is released by fat cells.
Although sleep needs vary greatly from person to person, health experts recommend getting at least seven to nine hours of sleep per night. (3)
Try going to bed a little earlier than usual after an unplanned binge to ensure you get a full night’s sleep and a fresh start the next day.
Fill Up on Fiber and Protein at Breakfast
While it may be tempting to skip breakfast or lunch the next day after binge eating, starting your day with a nutritious meal can help you get back on track.
Insulin levels rise after a large dinner. This is frequently followed by a drop in blood sugar, which increases hunger the next morning. (4) Instead of going straight to the pantry and stuffing your face with sugar or carbs, experts recommend preparing a balanced breakfast that includes both protein and fat. This will help you control your ravenous appetite and aid in the digestion of last night’s heavy meal. Two whole eggs with a quarter avocado and a cup of fruit on the side.
Not only does it allow you to start fresh after getting a good night’s sleep, but it can also help you get right back into your routine and make healthier choices throughout the day.
It not only allows you to start fresh after a good night’s sleep, but it can also assist you in resuming your normal routine and making healthier choices throughout the day.
To get your day off to a healthy start, choose a meal that is high in both protein and fiber. For a well-rounded and nutritious meal, combine fiber-rich fruits, vegetables, legumes, or whole grains with a good source of protein.
Eating a healthy breakfast can help you get your day started right, making it less likely that you’ll binge later. Consuming high-protein, high-fiber foods may be especially effective at controlling your appetite. (5)
Eat Clean for Lunch and Dinner
There’s no need to go on a full-fledged cleanse after a binge, but eating clean, whole foods the day after will make you feel rejuvenated and put you back in the right mindset to achieve your goals. Experts recommend preparing meals with a good balance of protein, fiber-rich carbs, and fat. Here are a few great examples:
- Grilled salmon fillet with 1 cup quinoa and 3 cups leafy green salad dressed with olive oil and lemon.
- Baked chicken breast with half a sweet potato and two cups steamed broccoli, topped with one tablespoon of butter.
- Salad of leafy greens with balsamic vinegar and other vegetables, grilled steak, and 1/4 avocado
After a binge, there’s no need to starve yourself or deprive yourself of healthy foods.
Eat something if you’re hungry in between meals. Don’t starve yourself just because you ate too much the day before. Skipping meals or snacks the day after a binge will only make you want to binge again. Snacks high in protein, such as plain Greek yogurt with berries, turkey slices with avocado, or two eggs with a piece of fruit, can help you feel full.
In your diet, you must allow for some flexibility. Allow more flexibility and freedom in food choices and meal plans throughout the week to reduce the urge to binge. There should be no foods that are off limits as long as portion sizes and calories are controlled.
Reframe Your Mindset
Reframing your mindset can help you gain a new perspective on the situation. Reframing is beneficial because it changes a person’s mindset in such a way that they can forgive themselves and feel more in control of their situation. Your actions are controlled by your thoughts! You’ll be more likely to bounce back quickly after a binge if you can reframe the negative connotations that come with binge eating.
When you change the way you look at things, the things you look at change.
Keep in mind that each meal is a fresh start. Avoid the mindset of “I’ll start tomorrow.” Begin right now! Drink plenty of water, go for a walk, and prepare your favorite nutritious breakfast, lunch, or dinner. Just because you’re getting your life back on track doesn’t mean you can’t enjoy a treat now and then. You’re simply resuming the healthy routine that you want to be your way of life.
When you use these tips after you’ve lost your way, those moments will become less frequent over time. Just remember that we all make mistakes, and that you are working hard to be the best version of yourself that you can be. This entails being in good health, being happy, and learning how to properly care for yourself, both emotionally and physically!
- (1) https://www.eatthis.com/how-to-overcome-a-binge/
- (2) https://time.com/5405778/walking-after-eating-good-for-you
- (3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/
- (4) https://tcoyd.org/2019/10/strike-the-spike-controlling-blood-sugars-after-eating/
- (5) https://pubmed.ncbi.nlm.nih.gov/16469977/