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
