Leena Watts
Binge eating can be detrimental to your physical and mental health. It can leave you feeling physically uncomfortable and emotionally drained. However, it is important to remember that binge eating is a true eating disorder, and many people exhibit signs of binge eating occasionally. If you are looking to get back on track with your diet after a binge, it is crucial to let go of the guilt and forgive yourself. This involves moving past the guilt, being kind to yourself, and not letting negative feelings impact your motivation.
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What You'll Learn
Forgive yourself and don't feel guilty
It is important to forgive yourself and not feel guilty after a binge. Food guilt can be a major barrier to developing a healthy, balanced relationship with food. It is common to feel guilty after a binge, but it is important to remember that you have no business feeling guilty or ashamed about your eating habits. Emotions, everyday stressors, and the environment all play a role in our food choices, and it is okay to indulge occasionally. Give yourself some grace and remember that tomorrow is a fresh start.
A common side effect of feeling guilty after a binge is to try to “cancel” the calories by over-exercising, skipping meals, or purging. These behaviours can be dangerous and are not healthy solutions. Instead, focus on rebalancing your nutrition by eating more balanced meals, staying hydrated, and getting moderately active. Walking is an easy way to feel better after a binge, as it can help increase stomach emptying, reduce body fat, and improve your mood. Getting enough sleep after a binge is also important, as it can help fight off cravings and regulate your appetite.
It is also important to avoid restricting your food intake or promising yourself never to eat certain foods again after a binge. Restriction often leads to binging, and trying to avoid foods you enjoy can create tension and lead to disordered eating habits and eating disorders. Instead, focus on including a wide variety of foods in your diet and recognizing the many roles that food plays in your life, such as connection, celebration, comfort, and pleasure.
To avoid future binges, it can be helpful to learn your triggers and tune in to how you are feeling when you feel a binge coming on. Eat slowly, as it takes about 15 minutes for your brain to register when your stomach is full. Focus on slow-digesting foods that will keep you full longer, such as vegetables, fruits, and other high-fibre foods, as well as lean proteins. These foods can help prevent cravings and restore lost vitamins and minerals.
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Drink lots of water to rehydrate and aid digestion
Drinking water is essential to overall health and can help you get back on track after a binge. Water is key to maximising weight loss and keeping your appetite under control. It is especially important to stay hydrated throughout the day after a binge-eating episode.
Drinking water after a binge helps to rehydrate your body, especially after consuming high-salt and high-sugar foods, as well as alcohol. Aim for at least two litres, or about 66 ounces, of water throughout the day. This will help your body to recover from the effects of a binge.
Water aids digestion and reduces bloating. It is important to stay hydrated to improve gut health and encourage nutrient absorption. Drinking warm water can help improve gut bacteria and reduce inflammation. This is a good practice to follow after a binge, as it will help your body to recover and reset.
In addition to water, herbal and spiced teas can also help with digestion after a binge. Peppermint tea, turmeric tea, ginger tea, and fennel tea contain herbs and spices that can reduce inflammation and relieve symptoms of digestive distress.
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Eat fibre-rich fruits, vegetables, legumes, and whole grains
Eating fibre-rich fruits, vegetables, legumes, and whole grains is a great way to get back on track after a binge. These foods are nutritious and filling, helping to curb your appetite and prevent future binges.
Fibre-rich fruits include apples, bananas, berries, and oranges. Vegetables like broccoli, spinach, and kale are also excellent sources of fibre. Legumes such as beans, lentils, and chickpeas are another great way to get your fibre fix.
Whole grains are also a fantastic source of fibre. This includes foods like oatmeal, quinoa, and whole wheat bread. A full serving of whole grains—16 grams—will provide you with around 0.5 to 3 grams of fibre. In the US, foods labelled "High in Fibre" must contain at least 5 grams of fibre per serving. So, when you're choosing your grains, keep an eye out for that label to ensure you're getting a good fibre hit.
You can easily pair these fibre-rich foods with a good source of protein to create a well-rounded and nutritious meal. For example, you could have a bean salad with quinoa and grilled chicken, or a vegetable stir-fry with tofu and brown rice.
In addition to their nutritional benefits, fibre-rich foods can also help to accelerate stomach emptying after a binge, reducing uncomfortable feelings of fullness or bloating. So, if you're feeling a bit overwhelmed after your binge, reach for those fibre-filled fruits, veggies, legumes, and whole grains to help get your body back on track.
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Get a good night's sleep to fight off cravings
Binge eating while on a diet can be frustrating, but it doesn't have to slow your progress or hinder your weight loss. The first step is to forgive yourself and not let the guilt impact your motivation. Then, you can try to implement some strategies to get back on track.
Getting a good night's sleep is an important strategy to fight off cravings, especially after a binge. Lack of sleep can leave you feeling hungrier and craving high-calorie foods. This is because a lack of sleep changes the way our bodies regulate hormones, specifically the hormones that regulate hunger and fullness. The hunger hormone, ghrelin, stimulates our appetite, while the hormone leptin gives us the feeling of being full. Studies show that reduced night slumber is associated with elevated ghrelin levels and decreased leptin levels, resulting in an increased appetite and hunger, especially for high-calorie foods.
To get a good night's sleep, try to avoid caffeine in the evening and late afternoon. As we age, we can become more sensitive to caffeine, which can make it harder to fall asleep. Similarly, it is a good idea to avoid screen time an hour before bed. The blue light from phones, laptops, and TVs can disrupt your sleep. If you feel too tempted, keep your electronics outside your bedroom. Moving your body and exercising during the day can also help you sleep better at night.
In addition to getting a good night's sleep, there are other strategies to fight off cravings and get back on track after a binge. Drinking lots of water can help rehydrate your body and aid in digestion and bloating. It is also important to eat nutritious meals with high-protein and high-fiber foods to keep your appetite under control. Planning your meals ahead of time can help you make healthier choices and avoid snacking on high-calorie foods. Finally, walking is an easy way to feel better after a binge. It can help increase stomach emptying, reduce body fat, and improve your mood.
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Exercise, such as going for a walk, to accelerate stomach emptying
Binge eating while on a diet can be frustrating, but it is important to not be too hard on yourself. Forgive yourself, let go of the guilt, and move on. To get back on track, you can try going for a walk to accelerate stomach emptying and relieve uncomfortable feelings of fullness or bloating. Walking can also help burn some of the extra calories you consumed during a binge. One small study showed that obese women who walked 50–70 minutes three times per week for 12 weeks lost 1.5% of their body fat, including a significant amount of belly fat. Walking can also improve your mood and reduce some of the negative feelings that may trigger emotional eating. Physical activity can stimulate the release of important neurotransmitters like serotonin and norepinephrine, which can help protect against conditions like depression and anxiety.
It is important to note that the intensity of exercise can influence gastric emptying rates. Low-intensity exercise is associated with accelerated gastric emptying, while high-intensity exercise may delay it. Therefore, a gentle walk is a suitable form of exercise to accelerate stomach emptying after a binge.
In addition to walking, staying hydrated is crucial after a binge. Drinking water aids digestion, reduces bloating, and keeps your appetite under control. It is also important to get enough sleep after a binge, as a lack of sleep may be associated with an increased appetite.
Remember, weight is not the only or best measure of health. Taking forceful action to undo a food binge, such as excessive exercise, is not a healthy solution. These behaviours can be indicative of eating disorders and can cause serious damage to your body. Instead, focus on forgiving yourself, learning your triggers, and making healthy choices.
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Frequently asked questions
Feeling guilty after a binge is common, but it's important to move past the guilt and not let it impact your motivation. Forgive yourself and remember that one overindulgent meal won't do much damage. Focus on your next meal instead of ruminating over what happened.
After a binge, it's important to re-incorporate healthy fruits and vegetables into your diet to improve satiety and decrease cravings. Focus on slow-digesting, high-fibre foods with lean proteins, and drink lots of water to stay hydrated and aid digestion.
Going for a walk can help clear your mind, accelerate stomach emptying, and improve your mood. Calling a trusted friend, listening to music, reading a book, or doing something you enjoy can also help you feel better and get back on track.
Learn your triggers and develop a more balanced relationship with food. Avoid restrictive diets and focus on intuitive and mindful eating habits. Eat slowly and pay attention to your body's hunger cues and fullness signals.
