If you have struggled with overeating, you know how it feels after you stop feeling the pleasure from all that food. I have struggled for a few years, and although I am getting better at reducing the frequency of my binges, I do still struggle with binge eating. Every time I binge I feel awful afterwards. Typically I just feel bad about myself and restrict my eating and it leads to more binging. I decided to try to change that pattern by researching some ideas for how to get back on track after binge eating.
Take a Walk
Taking a walk can help you clear your mind and burn a few calories. It can also relieve some discomfort from binge eating. Physical activity improves your mood and reduces stress which can help prevent future binges.
Start the Next Day Off Right
As I mentioned above I tend to restrict my eating after binge eating. Instead of doing that, I should be focusing on getting back on track and eating a healthy meal. If I restrict myself the next day I am more likely to overeat later in the day because I am starving.
Drink Your Water
Drinking water has been shown to temporarily increase your metabolism which can be helpful after a binge. It can also be helpful to reduce overeating if you drink it before a meal.
Eat Your Veggies
Veggies are full of fiber so they help fill you up. If you are full you are less likely to binge eat.
Practice Mindful Eating
Mindful eating is focused on paying attention to what you eat. It is all about really experiencing eating with all of your senses instead of just putting it in your mouth. See my article about mindful eating HERE. Mindful eating has been shown to prevent binge eating.
Eat More Protein
Protein has been shown to regulate levels of hunger. When I eat more protein during the week I feel better overall and reach for snack foods less. Protein has also been shown to burn more fat, so it’s a win win.
In conclusion…the best way to get back on track after binge eating is to just jump back into it. Eat right, exercise, and most importantly don’t beat yourself up over the binge. Binge eating may still happen, but as long as you focus on getting back into a healthy routine you will feel so much better.