It happens to everyone at one time or another: the dreaded binge. Maybe you went to an event where they were serving all your favorite foods, and you just couldn't control yourself. Or, maybe you were so busy throughout the day, that you didn't have time to eat - and by the time you did get a chance to eat, you went overboard.Get over the guilt - get back on the program
Nobody feels good after a binge. Sure, you might be almost euphoric at the time you're bingeing... But it's almost assured that you'll feel pretty lousy, both emotionally and physically, after the fact. The best way to get over those feelings is to get back to your healthy eating program as soon as possible.What happens to your body when you binge?
Most binging involves consuming excessive amounts of carbohydrates. After all, very few people binge on steak or broccoli - it's the sugary, starchy foods that are typically the focus when it comes to an eating binge. (Don't forget - alcohol is also a carbohydrate. So if you overindulged on beer, wine or cocktails, this applies to you, too.)
When we consume carbohydrates, our body stores glycogen in our liver and muscles. This is an important process, as we need the glycogen for energy. However, when we consume excessive amounts of carbohydrates, only so much glycogen can be stored, and the excess carbohydrates will be stored as fat. So burning some of that stored glycogen is crucial.
1- Try to detox be practicing simple breathing exercises. Inhale for the count of 5 then exhale for the count of 7,then repeat and really focus on the forced exhalation. You will remove toxins from your body through exercising your lungs. So, make the conscious effort to empty your lungs on purpose when you exhale.
2- start the day with hot lemon water. The hot water will assist in the cleanse and the fresh squeezed lemon is a great source of vitamin 3 and and a refresh pallet cleanse.
3-write down your goal for the day-your workout,your meals,your mood and mindset. This will help you gain the feeling and focus of control which is often the underlying reason behind a binge. A binge is often describes as "eating out of control". Try to get a power walk in the get those recommended 10,000 steps early in the day. Try to set the alarm clock 30 minutes earlier to get that extra workout in.
4- Up the instensity and duration of your formal exercise plan. Before your next meal after a binge, burn some of that stored glycogen by going for a walk or a run, or doing a light resistance workout.
5- lay off the carbs. Your first meal after a binge should contain very few, if any, carbohydrates. Vegetables, fiber, and a small amount of lean protein will help you get rid of the excess carbohydrate store.
6-Most importantly, don't beat yourself up. Understand missing a workout is a form of neglect and binging is simply stress on the body. So,slow down,take controll and refocus your step by step plan. Don't let one indiscretion undo all your hard work up until that point. Get back to your healthy eating habits right away, and you'll feel better, both emotionally and physically.