Oh no, you binged, it happened again! You find yourself in a binge, filled with regret and guilt after eating and you just don’t know what to do next.
It all started with spilling your morning coffee on important work documents, running late to all your meetings and getting into a row with your mum. One thing after another and it seems like your day is completely snowballing and there’s no turning back.
Initially driven by stress and overwhelm you suddenly come out of a trance-like binge. You realise what has happened and you start feeling the guilt after eating. Negative emotions start to completely take over. Now what?
It’s important what you do in the next hour, a few hours and even a day after a binge eating episode. It’s key to include as many nurturing activities as possible, even if it feels counter-intuitive. Recovery time after a binge could define how the next few days look like for you. So make sure you know what to do to restore balance (physically and mentally).
In this blog post, I’ll share some do’s and don’ts from my Nutritional Therapy Clinic (tried and tested for years) to get back on track after binge eating. This will also help get back into emotional and physical balance.
How to stop feeling the guilt after eating
A binge episode is often riddled with enormous guilt about the amount of food eaten, the calories and gaining weight. And the old dieting messages and food labels such as “good food”, “bad food”, “naughty” and “calorific”, make matters worse.
Sometimes it may be easier said than done, however, focus on the next steps and move on from the event.
Many of my clients, who experience binge eating don’t even realise that food rules and skewed messages about food may have contributed towards anxiety around food and binges in the first place. So instead, aim to develop a more balanced view of food. Avoid strict rules and all-or-nothing thinking around food. Because it will only create more anxiety and guilt, even when eating one biscuit or slice of chocolate.
The guilt after eating often spirals into self-loathing, creating a negative cycle of guilty feelings and food shame. The eating-related guilt can lead to restriction, extreme hunger and potentially lead to further binges. Attempt to let go of this guilt by accepting the episode as a bump in your journey towards healthy eating habits.
Reframe this event as a learning opportunity. Forgive yourself (I know, this can be hard!). Refocus by shifting your attention and energy to activities you enjoy and that help you feel more nourished. Remind yourself that it’s okay to have a bad day as long as you continue making progress on a whole.
Should you be fasting after a binge?
Majority of people who come to my clinic for help with binge eating and overeating logically know, that restricting following a binge is not a good idea. However, the fear of weight gain, shame and guilt of the episode makes them want to compensate and “reverse” the amount of calories consumed. While the urge to restrict may be strong, the motivation for fasting is not coming from the right place.
After a binge episode, it is really important to give the body balance and regularity. Fasting after a binge may create an unnecessarily long gap and fuel further blood sugar dysregulation. That can lead to food cravings or an increased desire for sugary foods, rather than nutrient-dense foods.
One study of 1234 German participants found that 50% of people, who identify as stress-eaters ate more. However, the other 50% of people ate less food than needed, which can absolutely contribute towards the binge cycle.
If you’re familiar with the binge-restrict cycle, you may be in the stage of “shame and guilt after eating” post-binge. It could be a breaking point of either continuing the endless binge-restrict cycle or ending the cycle there and then.
Here are the stages of the binge-restrict cycle:
What to do after a binge:
What to do after a binge? Should I be fasting after a binge? Should I restrict my food intake?
Your next steps are crucial in helping you get back on track with physical balance, nourishment and restoring your mental health. And this may just be enough to stop the cycle of bingeing the next day or for days to come.
Here are some helpful tips on what to do after a binge to get back on track with your health goals and some helpful tips on what to avoid!
Eat the next meal
If you’ve overeaten and had too much, the last thing you want to think about is your next meal. It’s very common to revert to food restriction after a binge (scroll up for the binge-restrict cycle image).
If you binged in the evening, skipping dinner may feel tempting. Or even skipping breakfast the next day, to compensate for the calories and food that you’ve consumed.
Although it may sound counter-intuitive, it is very important to have the next meal. As it sends a message to your body that food is regularly available. This will help you get out of the vicious cycle of binging and restricting, which only creates more of the same problem.
Aim to have nutritious food for your next meal, even if it’s a smaller portion than usual. Practice mindful eating as much as it can help you reduce the bloated feeling. It can also help the feelings of hunger come back sooner and prevent another food binge immediately.
Avoid the temptation to punish yourself with compensation, restriction or fasting after a binge. Instead, lead with compassion and nourish your body.
Add lean proteins, complex carbs and beneficial fats to your next meal. Most importantly, make sure you have a proper breakfast the next day with a complete source of protein. Eggs on rye toast with avocado or scrambled egg with veg and sweet potato are some wholesome food choices to try.
Stay hydrated
Drinking plenty of water, as well as eating your next meal should be the two top actions on the list of what to do after a binge from the physical side. Don’t underestimate the power of sufficient water intake. It can help you detoxify, process food better and help rid the body of unnecessary bloating.
Avoid drinking instantly after a binge as it will make you feel overly full and uncomfortable. Instead, wait an hour or so and drink a glass of water or two, or a couple of big mugs of herbal tea. Peppermint, ginger and fennel teas are a great support for digestion and can also help reduce bloating.
Move gently
Gentle movement can be another great distraction and a way to self-soothe. Make sure you are not using exercise and movement to punish yourself for the calories eaten. But rather that it’s helping the body gain extra energy and promoting overall well-being.
You might be trying to manage your weight or simply want to “get back on track” feeling healthier and binge-free. Whatever you’re trying to do long-term, the binge eating day is NOT the time to push yourself with intense exercise.
Perhaps you’re also experiencing water retention, which is perpetuating the cycle of binge eating and food restriction. Keep in mind that it is temporary and it’s just your body trying to cope with the quantity of food. Gentle exercise can certainly be helpful, but it’s important to stay mindful.
Choose light exercise and gentle stretching, yin or restorative yoga classes. Opt-in for walks in nature, gentle cycling and swimming over HIIT training and spinning-class type of activities. A boost of endorphins is helpful to support mental health if your moods tend to get low after a binge.
Learn to self-soothe
Self-soothing is an analogy of a friend hugging you and telling you it will all be okay. Except that you are that friend for yourself. Self-soothing can include many actions and thoughts and it will be unique to each person. However, it’s important to bring compassion into the picture.
Use some of the 5 senses to self-soothe and think of your favourite ways to indulge in these senses (except food!). Each one of my clients find their unique ways to reset and soothe. That could include going to their favourite picturesque nature spot where they feel inspired or a gallery if they love art. Getting out the essential oils in a diffuser or light-scented candles. Or maybe having a nice bath with bath salts and foam or listening to some relaxing music. Or simply breathing deeply while outside in the garden.
Often people I work with think that really simple strategies just won’t work. But they often leave pleasantly surprised. Often, the easier the strategies, the more consistently people can maintain them.
Dress comfortably
Making yourself feel good may not come naturally after a binge and may require a bit of effort. But try to wear something comfortable and cosy. If you are already feeling bloated and uncomfortable after a binge, the last thing you want is to get into tight or uncomfortable clothing. It may be a trigger for further restriction or binge-eating thoughts.
Avoid trying on your old “gauge” jeans or that dress that you weren’t able to get into the last few months. Even if your mind might be trying to sabotage you right now because of an intense fear of weight gain. Remember, that worrying about it will just make you feel worse. So get your favourite lounge clothing out and get cosy!
Analyse the binge
Give yourself a couple of days. Then it can be useful to revisit the triggers that may have led to it. Draw a line in the middle of the page and on one side write physical triggers. These include skipping breakfast, having a very small lunch or overall lack of nutritious meals.
On another side write all the emotional triggers. These could be looking on Instagram straight after waking up and having a heated argument with your partner.
When you start going through your triggers list that led to the binge, you may notice triggers going back a few days or even a week. It is important to tag the binge as a “learning event” in your mind and take stock of the triggers. That way you are prepared for next time and know what to do after a binge and how to avoid one altogether.
Are you experiencing the same emotional eating triggers all the time? Is there something that can be prevented? Any adjustments that you can make to avoid triggers?
What to AVOID after a binge
Once a binge has happened, your main goal is to focus on self-compassion (I know, super hard!) and avoid getting caught up in unhelpful behaviours. After a binge, try to avoid:
- Punishing Yourself: Overcoming binge eating probably won’t happen if if it’s coming from the place of punishment. I know it can feel counter-intuitive after a binge, but clinical experience shows that it’s KEY to focus on self-soothing and treating yourself with compassion.
- More Food Rules: Adding more food rules after a binge can lead to a vicious cycle of restriction and binges, once again. However, it is helpful to recognise your food rules. How do they trigger the cycle of binging for you? Aim for a more balanced approach to food.
- Diets, Restrictions, and Compensation: Trying to compensate for a binge by drastically reducing your calorie intake, overexercising, or fasting could trigger another binge (yikes!), feeding the never-ending cycle. The key is to return to regular eating patterns and balanced meals to balance blood sugar levels.
- Weighing Yourself or Measuring Your Body: Avoid the temptation to weigh or measure yourself immediately after a binge. It’s not an accurate reflection of your overall progress and can lead to feelings of despair or obsession. Ask yourself: Is this a loving action right now?
- Calling Yourself Names or Being Critical: Negative self-talk and criticism won’t help you recover from a binge. But will certainly make you feel even more crappy. Instead, cultivating positive self-talk can nurture your emotional well-being and foster resilience.
Remember, having a binge-eating episode is a normal part of overcoming binge eating. Most of my clients in my Nutritional Therapy Clinic often beat themselves up if they have a binge and go down the negative spiral of “I can never beat this”. Or, having unrealistic expectations on themselves that the moment they start working on overcoming binge eating, it has to be 100% perfect and binge-free. On the contrary, my clients often find out that these learning events of having a binge in recovery are very useful, if you learn to identify the triggers and gain new tools to handle them next time.
When to seek help for binge eating
Whether you experience binges daily or once every few weeks, it is the thoughts, beliefs and intensity of guilt after eating that surround the binge episodes that are important. Are you in doubt about whether you should seek help or if it’s not necessary? Take stock of how much of your headspace thinking about food and your body is taking up, rather than the frequency of the behaviours.
If your relationship with food is making you miserable every single day, it’s a good enough reason to seek support with overcoming binge eating. Professional help can help you uncover underlying reasons why binge eating continues and how to stop it for good.
Working with a qualified professional can also provide you with the tools to make you physically and mentally. In turn, saying NO to urges becomes easy.
What to do after a Binge: Final Thoughts
It’s important to remember that no matter how many times you feel like you failed, you can pick yourself up with kindness and keep going. Striving for perfection when it comes to overcoming binge eating, won’t help create a balanced relationship with food in the long term – progress does!
Keep going, I’m rooting for you! 🎉
Finally, remember that recovery from binge eating is a process. It doesn’t happen overnight and it requires effort, patience and commitment. But with the right tools and support, it is possible to have a positive relationship with food that empowers you and makes you feel proud of yourself.
What are your biggest challenges to get back in track after a binge? Let me know in the comments and I can help you bounce back quicker! 👇👇👇
FAQ about what to do after a binge
1. What can I do to feel less shame and guilt after a binge?
Breathe. Although it feels counter-intuitive, try to look after yourself and show yourself compassion. Remind yourself that overcoming binge eating is a journey.
2. What can I do to feel better physically after a binge?
Drink enough water. Include gentle movement like walking or light garden work. Change to comfortable clothes and make sure you don’t miss your next meal. Make sure you include protein and fibre for your next meals.
3. Is it normal to feel tired and bloated after a binge?
Absolutely! Your body is processing much more food than it’s used to in one go and try to be patient with it. If you can, do some activities that help you soothe and relax in the meantime.
4. How can I stop this binge from derailing my entire progress?
Remember that it is a learning event and try to forgive yourself. This is just a bump in the road, which does not reflect your entire progress. Instead, focus on your next steps and on having the next nourishing meal.
5. Should I compensate for the binge? Should I restrict, fast or overexercise?
Absolutely not! It’s important to give your body a chance to naturally process the food and avoid creating more stress. It’s really important to make sure you have the next meal, even if it is much smaller. This way you are giving your body a sign that food comes regularly and help it come back into balance.
