I struggled with binge and emotional eating for years. And let me tell you, during those agonizing times, there were few things quite as painful as the morning after…
The morning after a night of binging or overeating that this…
I would wake up feeling gross, bloated, and shameful. And I’d almost always default to one of two actions.
I’d either decide that I’d already blown it, so I might as well keep eating and “start over tomorrow.” OR, I’d go crazy with a rebound diet, thinking I’d “make up” for the binge by eating clean and undoing the damage.
So it was either keep binging or barely eat.. Both were painful options. Neither of them worked.
No fun. And I know with this time of year, overeating can easily happen even for people who don’t struggle with food.
But what if there was a better way to bounce back when you’ve overdone it at the table? The good news is that there IS, and I’m going to share it with you here!
Overeating doesn’t make you weak, undisciplined, or broken. It’s just a thing that happened, and you can recover from it quickly, if you know how.
In the video below, I’ll show you how to release the guilt and take care of yourself when overeating strikes, and without making it mean anything about the person you really are.
Step 1: Recognize that overeating incidents happen. The first step is to treat any overeating session like what it is: an isolated incident. It’s just something that happened, and it doesn’t mean a thing about you.
Everyone overeats from time to time. It’s Thanksgiving dinner. You went to a party. You’re on vacation. Even on some random day, you might have an overeating moment.
So if you indulged at the table, know that you’re NOT a bad person. You don’t have a willpower problem. It doesn’t mean that you’re broken, flawed, or undisciplined.
Don’t make a big thing of it. Simply acknowledge it, and don’t punish yourself for it. Be honest about what happened, be kind, then take the steps to take care of yourself.
Which brings me to Step 2!
Step 2: Take care of yourself. Instead of punishing yourself for what you think you did, give yourself a little love and compassion. Listen to your body and honor its needs.
If you feel sluggish, ask yourself what you need to feel more energized. Maybe that’s eating nourishing food. It could be going for a walk or a run. It could be a yoga class, some meditation time, or a bit of rest.
But here’s the most important part: take action in the name of self-care, not self-punishment.
Don’t try to make up for what happened the night before, just give yourself what you need in this moment. Take your power back from food and do something for YOU.
Go for a walk, or sit in nature. Call a friend. Do some yoga, or have a dance break. Whatever sounds fun and supportive!
Just remember to take action from a place of loving care, not a place of punishment and hate.
Step 3: Stop the all-or-nothing (i.e. diet) mindset. This is a more proactive step, but it’s worth mentioning (since it might be one of the reasons why you overeat in the first place).
The more you diet, the worse your eventual food rebounds will be.
The stricter you are with food in your day-to-day life, the more likely you’ll lose control with food if you’re given a chance.
Here’s how that works…
Let’s say you’re on a super-strict, low-carb, low-fat, or low-whatever diet, and you’ve been on it for a while. What happens when you go to a party, a big dinner with friends, or at the Thanksgiving table?
Of course. You go all-out and raid the buffet table. You probably gorge on everything you can find. Because it’s now or never with the “cheat” food, right?
That’s what I call the “all or nothing” mentality. It’s the mindset that you’ve got to eat all of that forbidden food NOW before it’s gone.
Bottom line: the more you diet, the more likely you’ll overeat when you get the chance. That “now or never” attitude will take over, and you’ll eat everything in sight.
But if you live a more balanced lifestyle every day, you’re less likely to lose control, even on special occasions.
So allow yourself a little more freedom on the regular. Connect to your body every day and honor its needs. The more you use these two powerful practices, the less overeating will be an issue in the first place.
So remember this: overeating happens to everyone. It’s a normal thing, and it’s totally OK.
There is a natural ebb and flow to life, and food is a part of it. Embrace it instead of fighting it.
So, be as proactive as you can. Break out of the diet cycle and the “on-track, off-track” eating madness. Listen to your body and take care of yourself.
And if you have a binge or emotional eating moment, treat it as an isolated incident. Then take care of yourself in the aftermath.
I know this is easier said than done. But one thing is for sure–punishing yourself for overeating incidents just ISN’T worth it. Not only is it painful, but it also doesn’t work in the long run.
When I decided to stop punishing myself for overeating moments and put these practices to use, amazing changes happened. I recovered more quickly. I found more freedom with food. Eventually, I let go of binge and emotional eating for good.
This is not to say that I never overeat at all. I’m just like anyone else, and I have moments where I eat more than I planned! But when it does happen, I know how to handle it without shame or restriction.
This is the kind of freedom that I want for you, too!
If you need some guidance on how to make this work for you, I’ve got a special gift for you. Check out the link below and get instant access to my free training!
It will show you how to break the cycle of overeating and food struggles. You’ll be on the road to what we call Food Freedom Forever.
Grab that training at the link below, and I’ll see you on the other side!
Now, tell me–does any of this ring a bell with you? If you’ve ever been hit with the post-binge shame spiral, you’re NOT alone.
Leave me a comment below and tell me what resonated with you the most with this post. Then let me know how I can support you in breaking free from the post-binge blues.
I can’t wait to hear from you!