Reviewed by: Erica Grandjean, APD, BNutr&Diet
It happens to the best of us: out-of-control eating (aka a blowout) that feels indulgent and exciting at the time, but is quickly followed by regret. Let’s be brutally honest: a blowout is never fun for long.
If you’ve found yourself feeling panicky after a binge, here’s what you must NOT do.
Also read: What Are You Really Craving?
1. Feel guilty
Why? Forgiveness is the first step in letting go of any guilt or shame after a blowout. These are two very powerful and destructive emotions, and if not properly managed, can undo a lot of your good work more than any calorie-laden treat can.
Solution: Say to yourself: ‘It’s not the end of the world! It was delicious and now I feel full. I’m human and everyone does this. This has nothing to do with my self-worth or value!’ Do you struggle to forgive yourself after a blowout? 12WBT offers mindset lessons that will change the way you think, change your behaviour and set you up for the long term success.
2. Immediately reach for more
Why: It’s a paradoxical but not uncommon response to overeating: “I’ve blown it now so I may as well finish what I started!” However doing so will only compound your feelings of guilt and shame.
Solution: As soon as you start feeling full, stop. Even if you’ve wolfed down an entire pizza (and, who hasn’t) leave it at that.
3. Panic
Why: If your binge was emotionally charged, you’ll have heightened levels of adrenalin flowing through your body immediately afterwards. Concentrating on your breathing will help reduce anxiety and give you perspective.
Solution: Easy! Take a deep breath in, hold for a few seconds, and slowly release. Repeat 10 times.
4. Continue the cycle
Why: It’s a very bad idea to skip eating for the rest of the day after your binge. It creates a ‘binge and purge’ cycle that becomes very hard to break. You need to treat this indulgence as a one-off that has no impact on the rest of your day.
Solution: Focus on something light, fresh and protein-rich, such as a chicken broth soup or baked salmon with veggies.
5. Collapse on the couch
Why: Exercise will get your blood pumping, digestive juices working and your endorphins firing! In other words, you’ll feel less bloated and emotionally down.
Solution: Wait at for at least an hour after eating if you’re doing an intense workout. Otherwise, a 30 to 40 minute walk is perfect. 12WBT has endless workout videos to keep your workouts fun, exciting and can be done in the comfort of your own home, score!
