11 Tips To Reset After A Bad Day Of Eating
Indulgence is not a crime. But sometimes, overindulgence can essentially indicate bad news. For example, any person can end up in a slump, making it challenging to get back to older routines. This period is colloquially referred to as a binge episode where you unapologetically consume calories without realizing its harm to your bodies. And honestly, it is more common than you think, especially in young adults who are always under the pressure of society. But, again, over-eating is not a crime; all of us are susceptible to a momentary slip where we relinquish the idea about a ‘healthy diet’ and resort to the so-called unhealthy food habits. Although everyone can have an irregular binge eating episode, some people have a binge eating disorder that requires medical counseling.
Few dos and don’ts can curb the damage after a binge. Our list commits itself to the task of providing a helping hand. By following few simple techniques, you can regain control of your life easily.
How to get back on track after a binge?
1. Stay Hydrated
Water is vital for several functions in your body. It aids in the removal of toxins and wastes through urination. It also plays a role in thermoregulation, which involves sweat production and respiration to keep your body at a constant temperature. Keeping yourself hydrated can help avoid overeating. At times, you may mistake thirst for hunger and eat when you are truly thirsty. You can enjoy drinking water flavoured with low-sugar cordials or fruits. Natural flavouring is better than unnatural ones. You must carry a water bottle all the time — purchase a reusable water bottle — carry it at work, in the vehicle, on a walk, etc. It will work as an excellent reminder to drink water throughout the day.
2. Indulge in Physical Exercise
After binge eating, gentle exercise, such as going for a short walk, may help you feel less bloated. In addition, physical activity proves to help release essential neurotransmitters like serotonin and norepinephrine, which can help against depression and anxiety. These are common causes of binge eating. Exercise also enhances mood and reduces stress, which can help to avoid binging in the future. Unfortunately, you may struggle with self-care after a binge eating episode because you may not have adequate time or resources to exercise regularly or eat well. To keep yourself from feeling overwhelmed, resist the temptation to adopt too many new activities all at once. Instead, gradually introduce new activities one at a time.
3. Eat High-Quality Foods
Whole grains are high in antioxidants, vitamins, and anti-inflammatory compounds and are easy to digest. Also, they contain no artificial ingredients. Food-derived energy helps with inflammation reduction, disease blockage, and intensifies speed and agility through physical activity. If you don’t get enough nutrients, you won’t be able to perform at your best. Fruits, vegetables, nuts, and seeds all provide health benefits. While you must adhere to a highly restricted diet, you must also consume the necessary nutrients. You can routinely substitute complex carbs, proteins, and fats for simple carbohydrates, sugars, and lipids. It is not always easy to incorporate a healthy diet after a binge but adopting one will take you a long way! You can start with a power-packed breakfast and take it from there.
4. Drop the Fad-Diet
Fad diets can often be very damaging to health. Studies show that overly restrictive food practices can trigger episodes of bulimia. For example, in one study, it was found that fasting was associated with a greater risk of overeating. Similarly, another study found that withholding certain foods led to increased cravings and a greater risk of binging. These diets focus on cutting out whole food groups or dramatically reducing calorie intake to lose weight quickly. So, it’s better to stick to healthier food choices, instead of fashion diets.
5. Devise a Holistic Wellness Program
A holistic wellness program is an initiative to safeguard overall health by integrating tailored fitness regimen into one’s daily routine. Such a plan of action targets the maximization of the overall potential of individuals by taking care of the essential needs. It is very crucial to remain level-headed while assessing any situation. Start with the basics. Identify the environmental stressors that trigger bouts of stress and anxiety. These are the principal causes that lead to binge eating in the first place.
6. Yoga and Meditation
Relaxation, awareness, and breathing techniques are all incorporated into yoga. These are all evidence-based therapies for anxiety, which is a typical complication of an eating disorder. Mindfulness has been showcased in studies to improve well-being and diminish “negative mood states.” Yoga can help you avoid binge eating by reducing stress and anxiety.
7. Get Quality Sleep
One of the effective ways to be on course after a binge is to obtain seven to nine hours of sleep. You may think, why? Sleep affects your hunger level and appetite, and lack of sleep can be associated with overeating. Because when you’re awake for a longer duration, your body requires more energy. According to several studies, sleep deprivation alters hormones that signal hunger and fullness in the body. It may lead to cravings for unhealthy foods (such as those high in sugar) and overeating, especially later in the day.
8. Avoid Starvation
Eat something if you’re hungry in between meals! Don’t starve yourself just because you overate the day before. Trying to lose weight by starving yourself isn’t particularly effective. It is a widespread misinterpretation. If your blood glucose drops, you will experience a sequence of problems. This includes appetite suppression and hunger pangs. It results in cortisol buildups, leading to more cravings and muscle loss. Fatigue, because of food deprivation prevents you from exercising intensely to burn fat. It is thus very crucial to not suppress the urge to eat when the body demands it.
9. Make an Appointment with A Dietician
Because binge eating is a legitimate eating disorder, seeking help from a nutritionist is your best choice for recovery. A dietician specializing in eating disorders should be part of your treatment team. Whether you’re dealing with a binge eating disorder or bulimia nervosa, seeking professional help is always advisable. It’s important to remember that eating disorders aren’t only about overeating. Stress, relationship problems, worry, and other unpleasant sensations can also trigger the binge-purge syndrome. When it comes to eating, nutrition, weight, and shape, a dietician can help you separate science from fiction. A nutritionist can help you feel more at ease around meals that you’ve previously binged on and make the process easy for you.
10. Professional Counselling
You should actively take help from counselors, including licensed therapists or psychologists. They can uncover the stressors and help you with a concrete plan of action. Consult a mental health doctor specializing in treating binge-purge syndrome to see if you have it. If you are diagnosed with it, the specialist will discuss your symptoms and food habits. He can help you identify the best therapies. Consult your doctor about whether you should control your binge eating before enrolling in a weight-loss meal plan.
11. Reframe Your Attitude
Having one unpleasant day out of 365 days isn’t so horrible! You should cultivate a resilient mindset. A strong psyche will help you rebound faster after a binge and push you forward toward your goals. Reframing is beneficial since it modifies your attitude so that forgiveness is possible. You feel more in control of the issue.
While you decide to curb down some fats after binge eating, at the same time, finding an alternative is difficult. Moreover, due to the fast-paced lifestyle in Dubai, how can you control binge or find an option? To simplify the process, we have come up with easy meal delivery plans. You can effortlessly order some delicious and healthy meals if you want to go on a diet or special fitness regimen. We are always there to keep you on track in your journey to lose some extra fat.