Almost everyone overeats once in a while, but overcoming an unexpected binge can be a bit frustrating.
Whats even worse is that it can completely tank your motivation and morale, often leading to an endless cycle of weight changes.
However, I am are here to help you overcome this phase, to make sure you dont have to deal with it alone. Including a few healthy habits which can help you back on track.
Here are 10 tips to get back on track after an unexpected binge.
1. Go for a Walk
The best way to make your body feel better right after you have overeaten is to simply go out for a walk; an additional benefit it offers is; it can help you clear up your mind too, killing two birds with one stone.
Walkinghas been proven to help accelerate stomach emptying, which in turn may relieve that uncomfortable feeling of bloating or fullness caused by overeating.
Walking can also reduce some of the negative feelings that may trigger emotional eating & improve your mood.
As a matter of fact, physical activity can stimulate the release of important neurotransmitters like serotonin and norepinephrine, which can help keep conditions like depression and anxiety at bay.
Exercise has also proven to reduce feelings of stress & improve mood, thereby preventing future episodes of binging.
Walking is the easiest way to feel better after a binge. It can improve your mood also promoting stomach emptying naturally after eating.
2 Sleep It Off
Studies have found that alack of sleepmay be related with an increased appetite. Particularly, sleep deprivation may affect levels of ghrelin and leptin, two important hormones required for regulating hunger and appetite.
Getting a good sleep after an episode of overeating is one of the best ways to fight off cravings and start next day afresh.
Even though sleep requirements may vary extensively between individuals, health experts in general recommend getting at least seven to nine hours of sleep per night.
After an unintended binge, try to sleep a little earlier than usual to make sure youre able to accommodate a full night of sleep and get a fresh start the next day.
Sleep deprivation has been associated with increased food intake. It may also alter levels of hormones that influence hunger. Aim to get seven to nine hours of sleep per night.
3. Eat a Healthy Breakfast
While it may be tempting to skimp on breakfast or lunch the day after overeating, starting your day with a healthy meal can actually help you get back on track.
Not only does it allow you to start fresh after getting a good nights sleep, but it can also help you get right back into your routine and make healthier choices throughout the day.
Eating a healthy meal can help you start your day off right, making it less likely youll binge later in the day.
Consuming high-protein, high-fiber foods may be especially effective at keeping your appetite under control.
4. Stay Hydrated
Not only is drinking enough water crucial to overall health its also a key to keep your appetite under control.
After an episode of overeating, its especially important to make sure youre staying hydrated throughout the day.
Upping your water intake may also help temporarily increase metabolism to burn off extra calories.
How much water you should drink per day can depend on a number of factors. However, the easiest way to meet your hydration needs is to listen to your body and drink when you feel thirsty.
5. Try Yoga
Yoga has been associated witha number of health benefits, including reduced migraine frequency and improved sleep quality
Practicing yoga may also promote healthy eating habits, which can reduce the risk of overeating.
Not only that, but yoga can have a positive effect on your mood to help prevent emotional eating and keep you feeling motivated after an unplanned binge.
Its also been shown to decreaselevels of cortisol. This may help reduce anxiety and depression by influencing the uptake of the neurotransmitter serotonin.
While practicing yoga right after overeating can definitely be helpful, adding it to your weekly regimen may be even more beneficial over the long term.
To get started, try taking a yoga class at your local gym or yoga studio. There are also plenty of online videos and other resources you can use to try yoga at home.
Yoga can help promote healthy eating habits and may help prevent emotional eating by reducing stress, depression and anxiety.
6. Fill up on Veggies
Vegetables are rich in many of the beneficial nutrients your body needs, including a range of important vitamins, minerals and antioxidants.
Loading up on veggiespost-binge is another effective strategy to help prevent overeating.
Vegetables are high in fiber, which moves slowly through the gastrointestinal tract undigested, helping promote feelings of fullness.
A good rule of thumb is to fill at least half your plate with veggies at each meal.
You can also try incorporating more veggies into your snacks to cut cravings and reduce the risk of overeating.
Carrots with hummus, roasted chickpeas and baked kale chips all make delicious, nutritious snack options.
Get back on track after a binge by filling up on vegetables. Theyre high in fiber and may help feelings of fullness.
7. Avoid Skipping Meals
After a big binge, planning out what youre going to eat for dinner may be the last thing you want to think about.
However, skipping meals may actually slow your metabolism and enhance cravings, increasing the likelihood of another binge.
Whether youre used to eating three meals a day or a larger number of smaller meals, the best thing you can do after binging is get back to your normal routine and stick with what works best for you.
Skipping meals may increase hunger and appetite, leading to a higher risk of overeating. Following a regular eating pattern may be associated with less binge eating.
8. Start Exercising
Setting a regular exercise regimen can come with a multitude of health benefits, but it may be especially useful after an episode of unplanned binging.
Exercise may also regulate your appetite to help keep your food intake in check and prevent overeating.
A review of 20 studies reported that exercise can help suppress levels of ghrelin, ahormone that stimulates hunger, while also increasing levels of hormones that promote feelings of fullness.
Incorporating exercise into your routine can also improve your mood and reduce stress levels, which will both help reduce your risk of emotional eating.
Try to hit up the gym shortly after a binge to stay motivated and get back on track.
Even better, make exercisea regular part of your routine. Try finding a type of physical activity that you actually enjoy.
Exercising after a binge can help you get back on track. It may influence hormones that affect hunger and can improve your mood. Develop a regular exercise routine to help prevent from binge eating in the future.
9. Practice Mindful Eating
Mindful eating is the practice of paying close attention to the way you feel while you eat, instead of just mindlessly shoveling food into your mouth.
Its all about recognizing how you feel while eating and enjoying the taste, texture and smell of your foods.
Mindful eating may help treatbinge eating disorder, a condition characterized by recurring episodes of binge eating.
To start practicing mindful eating, minimize external distractions and try eating and enjoying your food slowly. Learn to recognize when youre feeling full to know when it may be time to stop eating.
Try eating mindfully to help curb your binge eating. Mindful eating has proven to reduce binge eating and emotional eating. It may very well help reduce food intake later towards the day.
10. Increase Your Protein Intake
Boosting your intake of protein-rich foods can have a powerful effect on regulating your hunger signals, appetite and feelings of fullness.
Protein may also impact levels of hormones like ghrelin that can influence hunger. In fact, one study found that eating a high-protein meal reduced levels of ghrelin more effectively than eating a high-carb meal.
Ideally, make sure youre fitting a good source of protein into each meal and eating high-protein snacks throughout the day.
Some examples ofprotein-rich foodsinclude meat, seafood, eggs, nuts, seeds and dairy products.
The Bottom Line
Episodes of binge once in a while are not the end of the world, let go of the guilt, forgive yourself and dont let it dishearten you.
The above mentioned simple tips will help you get back on track.