What To Do After A Binge To Get You Back On Track. Part 2 of 2

Step 3: Resume Exercise

Obviously, don’t hit the pavement running moments after you lay down your post-binge fork. Intense exercise on a full stomach is barf-worthy, so give yourself time to digest. Feeling antsy? Do a brisk walk with your dog or walking up and down the stairs several times. When you’re fully digested (think: the next day), you can sweat through a killer workout. The excess glycogen stored from your binge can deliver a burst of energy to fuel your next jog,  workout, or HIIT session. The key here is that you’re exercising to be a healthier, fitter you, not to earn extra calories for food.

Note: If you try a cleanse, you may want to go easy when it comes to exercise intensity, as the cleanse will tax your body (and energy reserves) enough on its own.

Step 4: Think Binge Prevention

Be comfortable with the fact that you may binge again. Then, work on ways you can safeguard yourself from the next binge:

·         Notice the warning signs. Instead of reaching for a tray of Oreos, reach deep down inside and figure out why you desire a binge. Oftentimes, binging is a coping mechanism for tension or other taxing emotions. If this is the case, brainstorm some non-food ways to deal with your emotions. Also, don’t be afraid to get help. A health professional can help you figure out your binge triggers and find better ways to cope.

·         Don’t keep binge foods in the house. If you know certain foods can trigger a binge, by all means remove them from your home. You may not have established an appropriate relationship with those foods yet. Once you do so, they can be reintroduced into your home. Again, a health professional can help you figure this step out.

·         Don’t binge on autopilot. Next time you’re mid-binge, take mores pauses to assess the situation. Understand that at any point in your binge you can stop. Just because you’re satisfying an urge to binge doesn’t mean you need to let it play all the way through. Pace yourself and try to enjoy the food.

·         Loosen up your diet. For some, eating a restrictive diet (think: calorie-pinching to the point where you’re constantly under-eating) for a long period of time can lead to a binge. If this is you, liberalize your diet and allow some of the foods you love back in modest amount. A healthful diet should allow you to enjoy them without guilt.

·         Practice mindful eating. Mindful eating helps you learn the difference between physical hunger and emotional arousal, so you can consciously make the right call to eat. Research shows strong evidence that mindfulness can reduce the frequency and severity of binges.

Related: 3 Ways Mindful Eating Can Help You Stay Slim

The Final Phase of a Post-Eating Binge: Be Kind to Yourself

Losing weight and getting to a healthier you is a journey, so you need to be patient and kind to yourself. Healthy eating for life is more about moderation, balance, and quality, and this is just one binge. With time, you will progress and learn more about what will and won’t work for your body. Until then, don’t beat yourself up!

Related: What To Do After A Binge To get Back On Track: Part 1

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