Anyone who has tried to lose weight or switched from a diet of fast-food to one of healthy eating has had a momentary weakness, where they ate something that wasn’t part of their program. Whether it was an order of fries, a thin slice of cake, or a spoon of ice cream, it wasn’t that bad, unless it started a binge. The spoon of ice cream became a quart and the thin slice of cake became two, then three, then the rest of the cake. You might think all is lost when this happens, but you can bounce back after a binge, and get back on track.
You’ll feel the bloat and discomfort immediately. It can even last a couple of days. Often people who binge feel guilt that lasts far longer. Give yourself a break. That guilt can lead to even more overeating. It gives junk food power over you and makes you feel like quitting. You may have downed a lot of calories, but it was still just one slip. You’re learning to eat healthier, why would you punish yourself? Would you punish a child learning to walk for falling? Of course, you wouldn’t.
Drinking water and staying hydrated can be beneficial to pushing the food through your system and eliminating the bloat. Mild exercise immediately following the binge and more vigorous exercise the next day can also help. Exercise also aids digestion and can lift your spirits. Don’t think of it as a punishment or a way to burn the excess calories. Instead, think of it as a medicine to help you feel better.
Immediately after a binge, you may swear to yourself that you’ll never do that again, holding your stomach in pain. That can all change overnight. Binging can make you even hungrier the next day. It occurs when binging causes an insulin spike, dropping blood sugar dramatically. When your blood sugar drops, your body tells you to eat. It can happen later in the day or the following day. You have three options. The first is to ignore it and starve yourself. That’s a bad idea. It becomes a punishment for eating and creates guilt. The second is to continue to binge, which is also out of the question. The third and best solution is to eat a healthy meal that has fiber, protein, and healthy fat.
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