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:

  1. Water

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.

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  1. Cardio

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.

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  1. Breakfast

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.

how to recover from a binge

  1. Forgive yourself!

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

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Sorry, I didn’t mean to comment on this blog post actually… please remove it if you think the question is not meant to be posted here!!

  2. Hey Rachel!

    For your GAL mesomorph program, on high intensity cardio days, am I supposed to do running + the HIIT video you’ve provided? Or can I choose to do the video as a substitute for running?


  3. Hi Rachael

    I like your daily diet and understand you have put this together to meet your specific macro needs.

    I have personally had a few nutritional plans devised for me but they seem to vary considerably on the macros recommended for me .
    I am very confused as to what is ideal because I want to lean out without gaining any more muscle (I am a classic mesomorph).

    Is it possible to contact you via Skype or can I please phone you direct for a discussion and happy to treat it as a consult and pay the costs?

    I look forward to hearing from you.


    As my workouts are fairly similar including regular cardio sessions I was curious to see how much protein (grams) with lunch and dinner you consume and also the quantity of additional fats with these meals ie avacado, or olive oil etc.

    1. Hi Sue, thanks for your comment! I’m sorry but I do not put together specific meal plans for people at this stage, just because I do not have the time. Overall for mesomorphs I would recommend the 40% carbs, 30% fat, 30% protein. But this does depend on your current diet. If you are only eating say 20% carbs, jumping up to 40% carbs would see you gain weight, so it would be better to increase this slowly until reaching 40%. If you don’t want to gain any more muscle, you could reduce the protein macro and increase your fat intake. I hope that helps! xx

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