I’m sure lots of us have experienced it. You eat so much that you feel like you are going to burst. Doesn’t matter if it was healthy, you ate too much and now you feel sick.
I know how yuck this makes you feel. You feel like you need to go on a juice cleanse or do something drastic to make up for the damage. This is not necessary and can make things worse!
These are my tips on how to recover from a binge, which have worked for me:
In the few hours after your binge: drink plenty of water! When you think you’ve had enough, drink some more. If your binge was during the day, eat something healthy and low carb for dinner such as a chicken salad. If your binge was at night, obviously don’t eat anything more before bed. Just try to drink as much as you can.
The next morning: wake up early and do some intense cardio. I’m not talking a power walk or light jog. Make it intense! Cycle classes and sprints are my favourites. Otherwise a run or other high intensity class is also great. Exercising first thing in the morning will make you feel fantastic, but will also help you make better food choices during the day.
The next day: so you’ve had a great workout, now it’s time to have a delicious and healthy breakfast. During the day, eat only healthy foods. No junk allowed! There is absolutely no need to starve yourself, even if you feel that you need to, to make up for the damage. Eat normally and healthily. Try to stick to 3 meals and 2 snacks, and make them healthy options. Check out my clean eating guidelines for some healthy meal ideas.
Don’t beat yourself up about it. Seriously, it happens to EVERYONE. The best thing you can do is accept it happened, recover and learn from it. It may happen again in the future, just try not to make it a frequent thing. If you need help with motivation, find out how I stay motivated! I also have a blog post on how to overcome binge eating.
If this is something that is happening to your on a regular basis, I would suggest seeking professional help xx