How to bounce back into a routine after a BINGE OUT!?
Updated: Jul 30, 2019
So you ate too much? You had an ‘eat-it-all weekend’? Or perhaps even a ‘week off the wagon’? Here are some simple ways to erase the damage and get back to losing weight!
Don’t stress! It happens to the best of us and the WORST thing you can do for your health and mental state is ‘dwell’ on it. After all, we are only human - ditch the guilt let's get back on track!
1. Manage your false hunger: Have you ever noticed after a binge you oftentimes swear we will never eat again… Only to be raiding the pantry a few hours later and feeling more ravenous than ever before! This can be caused by an insulin spike and often followed by a blood sugar drop- which increases feelings of ‘false hunger’ and a powerful desire to eat more sugar or carbohydrates.
2. Fill up on protein and fibre for breakfast the next day: A balanced breakfast with a correct mix of protein, carbohydrates and fat will help tame your crazy hunger and aid in the continued digestion of a heavy meal/binge. Try whole eggs, topped with some avocado and serving of fruit! Then for all other meals resume normal eating habits, eat clean, regularly and wholesome foods. Ensure you include a protein source in each meal.
If you find you’re binging more than once every few weeks or always craving carbohydrates, fats or sugars it could mean you’re depriving yourself of nutrients and not eating a healthy balance of food in the first place. Get in touch we can work out a program that is specially designed for you!
3. Engage in high-intensity exercise: Get out to a field or track and do some sprints! Do anything to get your heart rate up and oxygen to the digestive tract which keeps food moving through smoothly. You’ll have plenty of energy to put in a solid workout so use all that glycogen to your advantage.
4. Hydrate: The last thing you want to do when you are super full and bloated is guzzle down water right? But this is for your own good! Staying hydrated can aid in ‘binge recovery,’ assisting digestion and fighting a ‘gas-induced’ bloat. It also supports a healthy metabolism, making recovery more manageable for the body. Doing so will help flush out any excess salt (toxins) that make you paunchy.
5. Shun the scale: The scale is not your friend the day following a binge. It may display a number higher than what you are used to. This is as a result of water retention because sodium accumulates in the body which holds onto water to dilute it resulting in weight gain.
6. Move on! No inspecting yourself in the mirror every hour! Remember being healthy isn’t about being 100% perfect all of the time! It is not what you eat from meal-to-meal it is how you live your life.
I specialise in education of macro-tracking. Therefore you can eat what you want daily as long as you account for it! Get in touch if you would like me to show you how to be happy, healthy and enjoy a lifestyle in moderation!