Binge eating describes the behavior you exhibit if you eat much more food than you should at once. Oftentimes the food you're tempted to eat is something that's not on your healthy diet plan, but regardless, eating too much food can have negative consequences on your life and the work you've accomplished so far. In order to recover from a day of binge eating, it's important that you evaluate your behavior and watch out for behavior that may make the situation worse for you in the long run.
Helping Yourself If You Feel Sick
A common side effect of binge eating is feeling physically sick. You may experience stomach ache, diarrhea, constipation, heartburn, nausea or headache. Much of this is caused by the fact that you've eaten too much food. You may have also eaten sugary, caffeine-laden or starchy foods that you may have stopped eating for a while. These foods can be notorious for causing indigestion in people who have not eaten them in a long time. This is because your body has gotten used to subsiding on healthier alternatives. You may need over-the-counter medicine to treat your indigestion after a day of binging. Just don't over-medicate yourself and make sure you drink plenty of water.
Your guilt at having had a day of binging may also affect your physical health. The more anxious and upset you are, the more indigestion you may experience.
Try Some Yoga Exercises
If you're feeling ill, chances are you won't feel like engaging in a rigorous workout. However, you need to calm your mind and you also need to distract yourself from your negative feelings. Doing some basic yoga exercises can help get your digestive system more regulated without making you feel sicker. Yoga can also help give you peace of mind.
Examining Your Behavior
Binge eating often causes immense feelings of guilt. While it's important that you examine your behavior, it's also important that you don't vilify yourself, because this can interfere with your progress in the long run.
Everyone makes mistakes. If you try to punish yourself by starting a new intense diet or skipping food altogether after a day of binging, you'll actually do more damage to your body than good. You'll also be more likely to find yourself binge eating again in the future because you deny yourself the enjoyment of food, which you should not do even when enjoying a healthy lifestyle. There are only a few things you need to tell yourself the day after binging:
- You made a mistake. It's all right. If you recognize that you made a mistake, forgive yourself and try to do better from now on.
- Take note of your physical sickness. Remind yourself from now on that the consequences of binge eating often involve a long bout of indigestion.
- Decide to take a closer look at your dietary plan from now on. You should get a physician's or a nutritionist's input to make sure you're getting adequate nutrition throughout the day, and to find healthy foods that you'll enjoy eating. If you're satisfied while on your nutritional plan, you'll feel less tempted to binge.