It has happened to all of us- a binge worthy night, that sometimes bleeds into the week or even the month. It is very common to feel shame and guilt after over-eating. Let’s look at some ways to recover from binges or just unhealthy eating habits in general.
- Hold some compassion for yourself. Not only does feeling upset with yourself and over-thinking do nothing positive to fix the situation, it can also cause you to continue the cycle if you have the habit of eating to fix emotions. It may discourage you to bounce back with this negative thinking.
- Drink a lot of water. Water helps your digestion system move everything through and helps fill your stomach. Often times, when we think we are hungry, we are actually just thirsty.
- Move. Even a brief walk will get your digestive system going.
- Don’t abruptly change your diet. If you have been eating plenty of carbs, suddenly stopping will cause you to crave them more. Instead of focusing on cutting out the negative, start out by focusing on adding as much healthy things as possible to your day. Eventually your appetite will change, and the unhealthy things won’t seem as appealing anymore! Every day, write down all the healthy things you eat. Make it a goal to increase this number each day. Do not starve yourself either, as this will also cause you to binge again.