So, what do you do after a binge? Or after you have OVER eaten the day or night...or entire weekend before?
If you follow my on Instagram stories, you probably saw all my delicious food picks from this past weekend. Steak, french fries, bacon and blue cheese brussel sprouts...cookies 🍪 🍫 and ice cream 🍦 🍨… (you can follow me here.)
I thoroughly enjoyed every bite...but not too long ago after a weekend of eating like I did, I used to totally restrict myself. I would go on a diet, a cleanse, or exercise for hours to try to make up for the extra calories I ate.
A Nurse's Health study found that women with a history of yo-yo dieting or "weight cycling" gained more weight over time and engaged in more binge eating than their counterparts. So...ya. Dieting or trying to "be good" and restrict all your carbs the next day does NOT work.
Here are some of my PERSONAL tips for after a binge/over eating session:
1. EAT. Don't try to restrict your calories or go on some sort of crazy "I'm not going to eat for an entire day "mentality. This just sets you up to fail and repeat the entire cycle. Eat something nourishing for your body AND mind.
2. Drink lots of water or hot tea with lemon 🍋.This will help flush out any toxins, and just re-hydrate you and give you good, natural energy.
3. Write it out. Journaling and writing down how I'm feeling has been huge in overcoming some of my past eating challenges. Ask yourself, why did I over eat? What emotions was I feeling? Was I avoiding something? How can I nourish myself today so that I don't binge again?
4. Move your body. Do something that makes you happy and get your body moving. Exercise increases endorphins, which make you feel good. Maybe that is yoga, dancing, or a nice job. Just don't try to kill yourself on the treadmill and punish yourself.
5. Forgive yourself. Don't beat yourself up, or make yourself wrong. You are human, we all over eat sometimes. Let this be a lesson. What was your body trying to tell you? For me eating brownies and ice cream yesterday… My body was screaming at me to slow down and relax and enjoy myself. I've been running on empty.
So, what is your body trying to tell you? What can you learn through this over eating or binge experience?
Finally, you're in the perfect place. I know it might not seem like it. But each step in your journey is where you are supposed to be. I believe that there are lessons for us to learn from and grow from.
The sooner you forgive yourself, love yourself come and move forward, the happier you'll be.