How to Bounce Back from a Food Binge
Hands down, the question that I get asked the most frequently is what to do after a food binge.
How to get back on track physically, mentally, nutritionally....whether you overdid it at dinner with friends or spent a night on the couch emotionally eating.
Honestly, not knowing how to handle this was one of the biggest roadblocks in my personal restrict/binge cycle for years and years, so I hope that you find a little inspiration to start making some small but powerful changes ;)
A few tips to help you take action...
1. MINDSET. Rather than holding on to guilt, body shaming or wallowing the next day, release the binge and move forward.
2. BACK TO BASICS. Don't let this episode be an unraveling to your entire week or weekend. Start next then morning fresh- drink lot's of water, go out for a walk, grab tea with a friend. It might feel like a little extra effort but I promise you won't be sorry.
3. REBALANCE. Your blood sugar that this ;) Mindset is such a piece of the puzzle here, but if you want to get specific and not feel controlled by your meals the next day you need to balance your blood sugar.
The easiest way to do this is to WAIT until your body is telling you it's ready to eat (rather than going by what the clock says ;) and then opt for a meal that's a healthy fat + protein combo (veggies too if you can).....so think eggs + avocado, a smoothie with ONE serving of fruit or less (like the recipe below!), smoked salmon salad with some yummy spices and dressing....lot's of options but just wanted to share a few to get you started.
(side note- balancing your blood sugar is going to lessen the desire to keep binging....took me literally 10+ years to understand this concept.)
I still use these tips for myself and with clients all of the time...yes I still overeat or have little binges here and there ;)
But rather than feeling like you're on a hamster wheel of food guilt, I want to reassure you that eating emotionally on occasion is normal.
It's the self-awareness and steps that you take moving forward that's the key for not letting it take you down.
Want even more inspiration + recipe suggestions? Grab my 3 Day Energizing Meal Guide to STOP Food Cravings.