Friday, April 17, 2015

What to do after a food binge



Alright, so it’s the weekend, you’re out, you indulge in something you might not otherwise have eaten and then before you know it, you’re stuffing your face with EVERYTHING in site! Ooops!

Who hasn’t had this happen to them every once in a while? Let’s face it, it happens. Unfortunately, so does the guilt that comes with it afterwards. Instead of crawling up in a corner and crying “why did I do it?”, try the following to help you counteract the binge:

When you binge first thing in the AM: So let's say you had a breakfast meeting or family brunch that involved a lot of muffins, donuts, pastries or whatever other 'fully loaded sugary/carb' ideas you can think of...  Don't freak out! It's OKAY! The good news is that you have the rest of the day to eat better. Lunch and dinner should be a healthy protein with a big serving of vegetables and lighter on the carbs and starches. You may even find that you are less hungry during the day after eating that bigger-than-usual morning meal, but it could also make you feel drowsy and just plan grumpy too! WATER will help with that, so drink up!

When you binge ALL day and now it's time for supper:  Ok, so it's dinner time and you just realized that you either didn't  have breakfast or lunch but grazed on countless handfuls of "empty calories" OR you've been on the go all day and ate out (fast-food) for both breakfast and lunch. Needless to say, you never actually sat down and ate a nutritious meal. Alright, don't beat yourself up just yet... now is your chance to make up for all of that. Since you most likely ate way more carbs and fat than you realize, focus on eating protein like fish, chicken or turkey with some steamed vegetables to even out your carb and fat overload from the day.  Plus, there’s nothing like turning in for the night knowing you ate something that is good for you.

When you eat uncontrollably ALL day for EVERY meal:  Although we hate to admit this one, it does happen. Maybe you woke up and hit the ground running because had so many things going on all day long  (This usually happens to me on Saturdays) and you just didn't have time to plan or think about, let alone cook, a healthy meal and you ended up eating BAD for every meal.  Alright, so it happened... It's not the end of the world! Just make sure to be very conscious of what you eat the next day.  So after a day like that, I like to make it a point to drink at least 1 gallon of water the next day along with meals that consist of more protein and veggies and less carbs and fats. 

When you've spent the night/day Drinking: So let's say you had a girls night out and went a little crazy with the alcohol.. Yep it happens to the best of us!   You can’t necessarily undo what you’ve done, but you can minimize the situation by drinking a lot of water after a binge. This is the best way to help your body metabolize and digest what you ate and flush it out of your system – quickly! Check out the Skinny Mom Detox Water to get you back on track!    
If you know you're going to be binge drinking or really anytime you decide to have a drink of Alcohol, make it a point to drink 1or 2 glass of water for every alcoholic beverage you have.  So let's say you order a margarita or beer.. ask for a glass of water too. It may not be the "cool" thing to do, but it really will help!  And it will help with the "headache" you may have the next day too.

Get Moving: Exercise is probably the last thing on your mind after stuffing your face with food, but you don’t have to throw in the most high-intensity DVD and get sweat buckets... Try taking a brisk walk, a steady bike ride, or something that gets you off the couch and away from the food. The psychological effect it will have on you is as important as the physical one.

Don’t Give In: Too often, women binge and then continue a pattern of binge eating. This is how good habits turn into bad ones leading to weight gain, depression, guilt and sadness. Just because you had one bad night or day doesn’t mean you should throw your hands in the air and completely give up. Each day is a chance to start anew. One bad day doesn’t have to turn into weeks or months of bad days. Keep reminding yourself how badly you felt physically and emotionally after that binge. In all likelihood, you won’t want to go back there any time soon.

Binging on junk food happens, but it doesn’t have to become habit. Use these ideas so that a food binge doesn’t derail your healthy lifestyle. Of course, when you consistently eat right and exercise, a small indulgence here and there is not going to ruin everything for you so don’t feel bad if you want a piece of cake for your birthday or on a date with your significant other. But when you feel like it’s getting out of control, stop and listen to what your body is telling you and think about how you will feel after eating all that food.  YOU can do this!!



 {{Repost from SkinnyMom, with my own thoughts added in}}

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