Did this weekend go from a cheat meal to a whole weekend of binging?
Binging is (usually, unintentional) overeating in a short amount of time, pushing well past satisfying hunger even though you are feeling stuffed which usually ends in regret. You are not alone. We have all been there and done it, and then felt terrible about ourselves for having that weak moment.
Although a binge can throw you off your mental game, it doesn’t need to. Binging can make you feel guilty, shameful, and even inept. But one binge session will not put you back to the beginning. It may set you back a day or two, but picking yourself up and getting back on track is best.
Here are a few tips to ditch the elastic band pants and bounce back.
First and foremost, you need to forgive yourself. While it wasn’t planned and you gave into a weak moment, it’s over and done with. There is no sense in dwelling on your mistake – it’s not going to undo the binge. Rather than continuing the shame, decide to move forward.
Secondly, drink plenty of water. Staying hydrated supports your metabolism. Carry around a bottle with you. It will help flush out the excess salt which can make you feel bloated.
Third, DO NOT GET ON THE SCALE. Post binge will give you a number based on the water intention and extra food that may be in your stomach. Seeing the higher than usual number will be a big blow to your mental game.
Number 4. Get moving. Incorporating light exercise or even yoga will help you bring oxygen to the
digestive tract. Wait until your stomach has digested to hit the exercise hard again, otherwise you may end up feeling sick.
5. Get back on your nutrtition plan. It’s not necessary to do a cleanse, but focusing on foods that are “clean” and high in fiber will help get you back in the game mentally. Eating balanced meals that are comprised of protein, complex carbs, & good fats. Skipping meals and snacks is an absolute no-no after a binge because it can increase your desire to overeat again.
Depending on your binge, you may want to try the 3-Day Refresh. It is a 3-Day cleanse that will get you back on track while eating nutritious fruits, veggies, and good-for-you fats! I, myself, have completed the 3-Day Refresh twice and both times felt energized. It’s the perfect way to give yourself a reboot.
This lifestyle change is not about being perfect. We all make mistakes and we all have moments of weakness. As long as we learn and grow from our experiences, it will be a successful journey.