By Kayla Itsines (www.kaylaitsines.com)
It is so easy to overeat despite our best intentions. We have all been there! Whether it is reaching out for one too many mini hot dogs at a party, using Sunday’s as “sample every takeaway joint” day or somehow eating that entire bag of Doritos instead of just a few chips. Suddenly you are more stuffed than your Thanksgiving day turkey and feeling very sorry for yourself and incredibly guilty. Don’t panic! It happens to the best of us and the worst thing you can do is beat yourself up over it. Remember we are all human and indulging is a part of life the best thing you can do is to bounce back and get on track. Apart from feeling guilty you are probably feeling a bit sick, suddenly those cheese covered fries are looking more hellish than heaven like. Here are some ways on how to bounce back from a binge:
1. Be Kind To Yourself
First thing’s first – I’m a realist (sorry I just had to!), but really you need to stop beating yourself up. If you had a binge eating session or even just ate way more than you should have and veered off your healthy eating habits, remind yourself that it is okay. The more you allow negativity to take over the more it will hold you back. Remember there is no reason why you shouldn’t enjoy the things you love in life, it is what it is and now is the time to move on.
2. Shake (or Walk) It Off
The best thing you can do straight after a binge is to go for a nice long walk – take the pup! Notice how I didn’t say run a marathon or jump on the elliptical for three hours straight? That’s because those things will probably cause to you throw up. Taking a slow walk straight after binging is great because it aids in digestion. If you couldn’t force yourself to get off the couch the day you ate a bit too much, go for heart pumping cardio sesh the next day when you don’t feel as stuffed. Whether it be a quick boxing or Zumba class or a jog on the treadmill, do anything that will make you sweat. This will make you feel SO much better and reduce that ‘I feel like I’m carrying a small child’ feeling.
3. Don’t Skip Breakfast
This is one of the WORST things you can do! I know you have woken up and probably aren’t thinking of demolishing a stack of pancakes, but even that healthy smoothie is making you feel queasy. The trick is to keep it light. Make a protein & veggie packed breakfast like an omelette or just eat some yoghurt with fresh berries. The reason eating breakfast is so important is because it kick starts your metabolism. It can also get you into the right mindset that will allow you to continue your healthy eating schedule.
4. Make Water Your Best Friend
Drinking water will help to flush out all the toxins in your body and make you feel better. Try to aim to drink between 2-3 litres a day and drink a tall glass of water before bed and when you wake up. The benefits of drinking water the next day also mean you are rehydrating, which your body probably needs if you have consumed too many fatty and salty foods.
5. Eat Well
You don’t have to starve yourself after a binge, it will only cause your hunger to grow throughout the day and may even result in another binge. The best thing to do is to make sure you try to eat as clean as possible so that your body is filled with wholesome foods instead of artificial nasties. Eating protein with every meal will help to keep you full and crank up your metabolism. Eating clean after binge can be hard because you can get into the risky mindset that “oh well I’ve ruined it now, may as well eat bad for the rest of the week”. I know once you have derailed a little it is tough to get back into your regular routine, but just remember one binge won’t do much damage if you get straight back into it. It also helps to plan your meals down to a T for the next couple of days, this will reduce the risk of you getting caught out with no food suddenly starving ready to hit the next drive-thru you see.
6. Look The Part
After a binge you are probably feeling a bit more than blah, your bed is surely looking like your idea of heaven. Bouncing back is not just about the physical things you do, but also the mental. You might be feeling a bit down on yourself so get up, take a hot shower and tell yourself it’s a new day, I CAN do this. Put on your favourite workout clothes or outfit that makes you feel confident, do your makeup/hair or whatever it is that makes you happy. Take some initiative, pin a thousand motivation quotes on Pinterest and get going!
I hope these small tips have helped. Remember girls the trick to not letting a binge spiral out of control is to take steps to rectify it. You don’t want to get into a bad routine of binging, not eating, binging, not eating. Look after your body and always look forward, don’t look in the rear view mirror because you’re not going that way.