So, you broke your meal plan and overindulged. Perhaps you had one too many pieces of pizza, that extra slice of cake, or a full-blown takeout day. We have all had those days, where we over eat on bad food, and then generally don’t feel so great after. Then, you get consumed with guilt, regret, and a vicious cycle begins. I see a lot of girls who, because they have one bad meal or one bad day, think all their healthy eating habits have gone to waste, and then set themselves on a downward spiral of bad eating. So don't let a binge completely steer you off track. Here are some helpful tips, that will help your body recover, and get you back to feeling good in no time.
1. Forgive yourself
The worst thing you can do is get caught up with the guilt that comes after a binge. Just remember you are human and it’s not as bad as you think. Just because you have had one bad meal or day, doesn’t mean that you are a bad person and that all your hard work has been undone. Sitting there and dwelling on it is only going to make things worse, so it’s super important you forgive yourself quickly and get back into your healthy eating as soon as you can.
2. Get moving
I know you might be feeling a little lethargic after all that junk food and want to crawl into bed, or into a ball on the couch. However, this will just make you feel even more tired. That’s why I suggest getting up to do some form of exercise. I suggest only doing something light to start, which will also help get the digestive system going. Smashing out an exhaustive HIIT session straight after a binge will probably result in feeling worse. A light walk will not only energise you, but it will also release endorphins (your feel good hormones), so it will put you in a better mood.
3. Don’t starve yourself
One of the worst things you can do after you have a had a junk food blowout is think you will be able to recover from it by not eating anything at all. Most of the time, this can lead to another binge, as you get super hungry and make poor food choices. So rather than starving yourself, just fill up on nutritious food, that gives you good energy and makes you feel good. You also want to make sure your metabolism doesn’t suffer, so it’s important to keep eating.
4. Drink lots of water
If you have binged on lots of salty food or sugary food, my guess is you will be feeling pretty sluggish. A good way to start flushing out any of those nasties is to get drinking the H2O. I know, if you are feeling super full it can be hard to guzzle down, but seriously, it’s for your own good. Staying hydrated is also good for your metabolism and digestive system, so drink up.
5. Eat foods that are easy to digest
After a binge, you have put your digestive system under distress, so it’s important to steer clear of any foods that are hard to digest, or upset the tummy. Foods like coffee, dairy, gluten, refined sugar, fizzy drinks, processed food and alcohol are all foods to avoid after a binge. Instead, fill up and eat lots of vegetables, fruit and herbal teas to let your digestive system recover.
6. Go back to basics eating
You don’t need to go on a full-blown liquid detox after a binge. Just get back to eating whole, clean foods and you’ll feel good again in a day or two. Stick to unprocessed, unpackaged foods of vegetables, fruit, lean meats, legumes, and complex carbs (sweet potato, quinoa, brown rice). This is the style of eating that is in all of my programs.
Remember, we all slip up every now and again, it's what makes us human. So try and not let one bad snack, meal or day ruin all your hard work. Just get back into your healthy eating and exercise as soon as you can, and you'll feel great again in no time. I hope you found these tips useful and if there is anything in particular you are struggling with on your fitness journey, leave me a comment below.