If you overindulged on the weekend, this article will show you how to recover from a weekend of binge eating.
Many of us are familiar with this situation.
You go to a party with lots of appetizing food and your friends are like, try this it’s delicious.
You say you’re on a diet or an exercise regime, they scoff. Like really?
How can overindulging for a day undo all the effort and hard work you put in?
We have all been in such situations, where you let loose and eat more than you should.
When this happens, you may have feelings of shame and regret.
Instead of beating yourself up, use the tips below to recover from a weekend of binge eating.
How to Recover from a Weekend of Binge Eating
1. Deal with the Guilt
You may feel like a failure because you overindulged, but it happens to most of us.
Realize that’s just a bump in the way, it doesn’t define who you are or what you stand for.
When the guilt comes, understand that it happened and move on.
Don’t try to punish yourself with starvation or extreme workouts.
Focus on sticking to the habits that have worked for you in the past.
2. Drink Water
Drinking water is the simplest and easiest thing you can do to recover from a weekend of binge eating.
Make sure you take at least 2-3 liters to hydrate your body, regulate hunger, and increase your metabolism.
It’s also worth noting that drinking water will ease the bloating caused by overeating.
3. Get Rid of the Junk Food
If there is any junk food that you shouldn’t be taking, it’s advisable to get rid of it.
Seeing junk food actually weakens your willpower and triggers binge eating.
You can’t limit how others eat because of your diet plan but you can request them to be sensitive to your needs.
Or you may just have to work on your willpower.
You can’t always control the environment you’re in, therefore your resolve has to be stronger.
4. Do Not Go on a Diet
The urge to go on a diet will be strong. You need to fight the feeling.
You will think of counteracting the effects of overeating, but it may backfire on you.
Starting diets on a whim without prior planning on how you will execute it is detrimental to your health.
Depending on what you ate, you may feel like going a calorie restrictive diet.
Calorie restrictive diets slow down your metabolism. It’s better to let your body reset gradually.
5. Try Fasting
Fasting may seem like an extreme choice especially after a weekend of binge eating, but there are fasting techniques you can try that will ensure you burn the calories you consumed.
Many fasting methods allow you to eat within your daily caloric requirements without spiking your ghrelin levels.
It could be eating within certain time frames, and when the time elapses you fast for several hours.
Those who have mastered this technique know it’s useful in burning those excess calories from your binge eating session.
6. Walk More
Many people think walking can’t help much after a binge eating session.
However, studies have shown that walking not only clears the mind but also helps boost metabolism and burn calories.
Walking is good for you mentally, physically, and emotionally.
Taking a short walk through the park can help you deal with your emotions associated with overeating.
If you don’t have time to walk for 20-30 minutes, use these tricks to increase your steps throughout the day.
7. Incorporate Some Exercises
You don’t have to start doing complicated workout routines. This will likely discourage you, especially with the pity party happening in your head.
Easy workouts can be done anywhere, at home, office or a gym.
You can start with 10 minutes then increase workout duration with time.
If you choose to do short workouts, perform them at high-intensity.
In fact, exercise may help you get rid of the guilt.
Research shows that working out releases the feel-good endorphins that help relieve stress and boost confidence.
A great place to get started is this jumping jacks challenge.
8. Eat More Lean Protein and Vegetables
Protein and vegetables are healthier ways of recovering from a weekend of binge eating.
The good news is you can eat as many vegetables without worrying about adding calories.
Vegetables are high in fiber and low in calories.
Protein keeps you sated and takes longer to digest.
This study shows that consuming more protein, not only regulates the hormone that suppresses appetite but also increases energy expenditure.
If your cooking skills are not on point, use these recipes to cook healthy delicious meals.
9. Find a Support Group
You cannot underestimate the big role support groups play in overcoming obstacles.
No one is an island, and it’s good to acknowledge that you need help.
There are people who have undergone the same situation as yours and know exactly how it feels, therefore, can relate easily to what you are going through.
The best thing about support groups they have scheduled meetings and forums that keep their members engaged.
Some have mentors, who you can contact in cases you feel like you are slipping, or when you are overwhelmed with emotions and they can talk you down.
Having a parent or a relative helps too especially in cases you can’t make it to a center or don’t feel like calling someone.
10. Acknowledge Your Feelings
You could be going through a difficult time or situation, and most times, we tend to eat depending on our emotions or feelings.
However, food only gives you pleasure for a few minutes.
You need to dig deep and deal with your real issues.
Feel free to talk to a therapist if you can’t do this on your own.
11. Work on Your Mindset
James Allen who wrote the book As a Man Thinketh knew how our minds influence our actions.
Our minds are constantly being bombarded with random thoughts that are not necessarily good. Most times just getting to think positive is an effort on its own.
Having a positive mindset is not something that comes naturally.
How do you cultivate this?
Have a routine every day in the morning. It could be writing down what you want to achieve today or listening to audiobooks and podcasts or reading motivational books or magazines.
Whatever gets you feeling right can assist you to make informed decisions moving forward.
12. It’s Okay to be Imperfect
If all things worked according to plan, you wouldn’t have binged in the first place, right?
We all lose track at some point in our lives. Don’t be too hard on yourself.
If you don’t succeed today, there is always tomorrow.
Bonus: Take a Nap
They say when angry, take a nap, when hungry, take a nap. You may also want to do the same thing when feeling guilty.
Sleep calms your body down.
Taking that necessary break of 10-30 minutes can help get you in a better mood.
You are likely to wake up feeling fresh and energetic than you were.
I may also note that sleep controls the hormone ghrelin that is responsible for food cravings.
It’s totally possible to recover from a weekend of binge eating and reach your weight goal. Just use the strategies above.
Now, if your goal is to lose belly fat fast, you may need a step-by-step plan showing you exactly how to eat and exercise for maximum fat loss.
Well, there’s no better plan than the VFX body. It will help you lose belly fat and keep it off even if you’ve been struggling with binge eating.
Which tricks do you usually use to recover from a weekend of binge eating?