Yikes! Your best friend got married and you ate and drank enough at the reception to feed a small country! Whether or not you’re on a diet, you probably feel guilty for binging like that – hey, anyone would! You’re not alone if you’re wondering if there’s a way to beat binge eating and get back to your weight loss and fitness regime.
First, don’t think all is lost. The worse you feel, the more serious you are about your weight loss and fitness plan, but you may feel that your recent binge has already added many pounds to your weight and set back your fitness plans by months.
Of course, it varies person by person, but figure it takes from 3200 to 3500 calories to gain a pound. There are some fast foods that would only take two or three servings for you to reach this limit, but generally speaking, it’s actually pretty difficult to eat that much in a single sitting. The fact is, i all likelihood, you may have set yourself back a pound or so, if you really overate. Binging isn’t a disaster, as you’ll see when you analyze the actual numbers.
Second, guilt isn’t the answer. You may honestly believe that the best thing to do after a binge is to starve yourself, both to punish yourself and try to get rid of whatever weight your binge added. You’ll do yourself a lot of good if you ignore that particular impulse. When your body senses that it’s being starved, it reacts with a number of survival mechanisms, including slowing down your metabolism to reduce the amount of energy spent. That will help to produce food cravings in you, which could lead to another binging episode.
Before you had your little binge, you were on a responsible, wholesome diet. Your best move now is to return to that plan. Your metabolism will remain on a more level keel, and you’ll be able to get a better grip on the cravings that lead to binging. Go to the store and stock up on a couple of weeks worth of good nutritious food to eat instead of binging over the nest week or so. Your meals over the next couple of weeks will be healthier and you’ll have to weapons at hand to defeat another binge.
Third, water is a critical component of weight loss and physical fitness. When you drink lots of water on a regular basis, your stomach feels full, which helps control the cravings. Water also helps flush toxins out of your system. The number of ways in which water benefits you are countless, and many nutritionists consider it to be the secret to weight loss.
Fourth, you can fill up on fiber. Processed foods and junk foods are usually low in dietary fiber, and eating them to excess can lead to such digestive tract afflictions as constipation and bloat. Not only will fiber promote regularity, it will help you feel full, one of the elements of overcoming binge eating.
Dietary fiber helps to keep your body cleansed of toxins and will also help to keep your digestive system regular. Fresh fruits and vegetables are rich in fiber and should be a part of your daily diet, together with whole-grain breads and pasts and beans.
Fifth, work out. I hope it doesn’t come as news to you that once you’ve consumed extra calories, you have to work a little harder to get rid of them.
Adding a few minutes to your workout routine, or adding to your day-to-day exercise with such techniques as parking your car in the furthest corner of the parking lot, so that you walk more, are ways you can bulk up your exercise program to compensate for your binge. Even a little bit adds up over time and you can quickly make up for any weight you’ve gained after overeating.
While it might seem difficult to overcome binge eating, the reality is that it’s not. You really just need to take responsibility for your overeating by reasonably compensating for it. It’s possible to feel terrible after a binge, but once you calculate the actual calories consumed, you’ll see that you likely didn’t do very much damage.
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