What to Do After Having a Binge
You are doing great on your diet plan then one evening you find a chocolate bar lurking in the back of the cupboard before you know it that one square has turned into the bar, followed by two packets of crisps and the entire content of the fridge!
The main thing is not to think of it as a disaster rather a learning curve, first of all be honest with yourself in trying to work out “Why did that happen?”
That could mean writing down what you were feeling at the time, what happened just before, what happened during the binge and what happened after then chat to someone about it who you trust such as a friend, family member or Drop Away. Were you having a bad day at work, children playing up, argued with your partner or just bored. If you recognise your triggers it will help you to be prepared and you would say to yourself “Usually I would be reaching for the chocolate but I want to look and feel better about myself so not an option”
Just bin the guilt, our failures help us to learn going forward and you have to be kind to yourself and give yourself a chance to understand why you have done it without condemning yourself too much.
The main thing is not to let one slip up derail you from your weight loss journey, most people will think “Let me cut down on my next meal or skip it completely”, which is the worst thing you can do because if you are too hungry you run the risk of bingeing again – as if you feel hungry you’re more likely to lose control around food, rather get back on plan and minimise any damage you feel you have done.
It helps if you can make a promise to yourself that you will try and stop this bingeing cycle and make a statement such as “Bingeing is NOT an option” and tell yourself this every day. Also make a list of Pros and Cons of bingeing such as “ It makes me feel better in the moment but it makes me feel worse in the long term” You could list these and then stick it to your fridge as a help if you feel like doing it often.