Now that you downed that whole sleeve of cookies or bag of chips—or both—you may feel as though spending the rest of your days in a pair of sweatpants is a solid life plan. They’re so roomy. So cozy. So stretchy. And best of all, they perfectly hide your food baby. While life in elastic pants may sound cushy at first, after further assessing the caloric damage of your food free-for-all, you may be wondering what to do after a binge.
Don’t panic! We’re here to tell you that the situation is not as bad as it seems. Here are some tips to help you feel like you again.
Listen up: It’s not a crime to indulge. You’re only human, after all. So if you’re feeling fat, bloated, and mad at yourself for overdoing it, just stop. Dwelling on your binge will only make you more upset, which could lead to emotional bouts of overeating down the road.
Not only is drinking enough water crucial to overall health — but it’s also key to maximizing weight loss and keeping your appetite under control. After an episode of overeating, it’s especially important to make sure you’re staying hydrated throughout the day. Not only is water the best thing to flush out toxins from your body, but it also rehydrates you.
Do intermittent fasting at least 12 hours from your last meal. Giving your gut a period of rest and recovery is crucial Intermittent fasting also helps reduce inflammation and bloating.
Go for a walk
Going for a walk after you’ve overeaten can help you clear your mind and make your body feel better too. It can help increase stomach emptying after eating, reduce body fat and improve your mood to help get you back on track.
Sleep it off
Getting enough sleep after an episode of overeating is a good way to fight off cravings and get the next day off on the right foot. Sleep deprivation has been associated with increased food intake. It may also alter levels of hormones that influence hunger. Aim to get seven to nine hours of sleep per night.
Eat a healthy meal
Eating a healthy meal can help you start your day off right, making it less likely you’ll binge later in the day. Consuming high-protein, high-fiber foods may be especially effective at keeping your appetite under control.
Exercising after a binge can help you get back on track. It may influence hormones that affect hunger and can improve your mood. Develop a regular exercise routine to help prevent yourself from binge eating in the future.
Overindulging and dealing with its aftermath can be frustrating. These simple tips will help you get back on track and restore your gut health in no time!