4 Ways To Get Back On Track After A Binge
In today’s training blog I wanted to talk about some strategies that you can use to help you end overeating once and for all.
The never-ending cycle of binging and dieting
I remember when I used to binge, the same cycle would repeat itself over and over.
I would eat an insane amount of food in one sitting and then I would lie to myself that this was the last time I ate sweets and unhealthy snacks.
That tomorrow I will start fresh sticking to my diet and doing an extra-long workout to make up for all the food I ate.
I was thinking: “Let’s just eat all the treats I can find in the house, so they won’t tempt me tomorrow.”
Or “Let’s go to the shops and buy all the “forbidden foods” and indulge one last time…”
And then I would also try and skip or restrict lunch or dinner, depending on what time I binged.
This was often impossible because after my stomach has settled down, I was hungry again and all I could think about was more food.
While I was eating, I felt a sense of freedom, freedom from restriction, it was great…
I was like a kid in a candy shop…
However as soon as the eating stopped, guilt, shame, bloating and exhaustion followed instantly.
To snap out of this never-ending cycle, and experience real freedom I had to do something different.
Because what I was doing prior to this, has never worked.
I felt trapped.
Taking a new approach has helped me move forward and take different action every time I overate.
And this is exactly what I wanted to share with you today.
The 4 simple steps to take after binging:
Step 1. Break the cycle
Break the cycle by doing the opposite of what you would normally do.
- Don’t say “screw it” thinking you are going on a diet tomorrow; because this time you won’t.
This is not the last time you ate delicious food and you will not have to starve yourself tomorrow.
- If you would normally restrict food even just in your thoughts, then don’t.
Restricting calories or macronutrients and skipping meals will only put you in survival mode, making you want to eat more food.
- If you would normally do intense training right after a binge, then don’t.
Over-exercising will increase your stress levels and make you hungrier.
- If the binging made you tired, you can sleep it off, go for a walk or drink some water.
Do whatever will help you relieve the uncomfortable feeling of fullness in a gentle way.
Step 2. Detach and observe
Try and look at what just happened objectively rather than emotionally.
You have been doing this for a long time, so no wonder that you got really good repeating the same “ritual”.
Use reasoning, detach yourself, step out and observe.
This has nothing to do with your willpower, you being weak or addicted to food.
You have just developed a habit which you have ingrained in your brain.
To fix this, all you have to do is change your habit.
Step 3. Work with your body instead of against it
Instead of punishing, nourish and nurture your body.
Take care of your physical and emotional needs to reduce stress and the need for more food.
If you are tired, get some rest…
If you are sad or bored, call a friend or play with the kids…
If you are stressed, look for solutions to the problems you are stressing about rather than making predictions about what might happen…
When you get hungry again, think about what can you have to make your body feel energized and nourished.
The more nutrients, the better, including lots of fruits, vegetables, proteins, nutritious carbs and healthy fats.
Make your next meal and each meal after that as nourishing and satisfying as possible and eat it mindfully, really enjoying each bite.
Step 4. Accept and forgive yourself
When guilt and shame arise, accept and forgive yourself by validating and move on as quickly as possible.
It is natural that you have developed these unhealthy habits given that no one has ever taught you how to be balanced in a sustainable way.
The media is full of misinformation about what it means to be healthy and in good shape.
They want us to follow the latest diets, get rid of the carbs, or the fat or meat or take supplements to help us lose weight fast.
No wonder we get confused and then we feel guilty and ashamed that we cannot follow through.
Validating is not using excuses.
Validating is using compassion and understanding which will give you some “breathing space” to grow and improve over time.
You are just learning something new, and this may require some time and practice, so don’t be so harsh on yourself.
Criticism, shame, guilt and punishment will make you feel bad which in turn will make you want to binge more.
So do the opposite of what you would normally do and accept that maybe things got out of control this time, but next time you will do better and quickly move on.
Free Training Video
And if you feel like you need more help with emotional and binge eating, you can click on the following link to access a Free training video.
Here I explain what other steps you can take to help you stop overeating and achieve balance.
You will also be able to schedule a free strategy call with me personally at the end of that video.
During this call, I will help you figure out where you are at and what is holding you back from achieving your goals.
And here is what you will learn in the training video:
Thank you so much for reading today’s blog, until next time.