How to Get Back on Track with Diet After a Binge
Binge eating, often referred to as a food binge, happens to the best of us.
This behavior is characterized by consuming large quantities of food beyond the point of satisfaction, often triggered by emotional or environmental factors.
While it can feel discouraging, it’s important to remember that one day of overindulgence doesn’t define your overall health journey.
The key is knowing how to bounce back with balance, self-compassion, and a plan.
Here, we’ll explore how to get back on track with diet after binge, what to do (and not do), long-term solutions for addressing binge eating, and expert-backed strategies for recovery.
What to Do (and Not Do) After a Day of Binge Eating
Dos:
- Stay Hydrated: Drinking water supports digestion and reduces bloating. Add a slice of cucumber or lemon for additional nutrients.
- Eat Balanced Meals: Skipping meals after a binge only sets you up for more cravings. Focus on nutrient-dense, whole foods like lean protein, vegetables, and healthy fats to help regulate food intake.
- Move Gently: To get back on track with diet after binge, light physical activity, like walking or yoga, can improve digestion, reduce body fat, and lift your mood without overburdening your body.
- Practice Mindful Eating: Slow down during meals, savoring each bite to reconnect with hunger and fullness cues.
- Reflect, Don’t Dwell: Take time to understand the triggers behind the binge, but avoid self-criticism. Maintaining healthy habits can help you process emotions constructively. Journaling can help you process emotions constructively.
Don’ts:
- Engage in Extreme Dieting: Drastically cutting calories or doing a “detox” can lead to nutrient deficiencies and perpetuate the binge-restrict cycle.
- Overexercise: Pushing your body too hard as “punishment” can increase stress and harm recovery.
- Ignore the Emotional Aspect: Binge eating often has emotional roots [1], so ignoring feelings can lead to repeated behaviors.
What To Do After Binge Eating?
Jenn Hand, a Binge Eating Coach, specializing in helping individuals build a healthier relationship with food, also a Holistic Nutritionist and a Board Certified Health Coach.
She emphasizes that after a binge, her favorite way to care for herself was by being extra kind to her body.
She would take a gentle walk to aid digestion, journal to process her feelings, and drink hot water with lemon to rehydrate.
Jenn Hand also found that eating lighter foods for the rest of the day helped her feel more balanced. Her approach centers on treating yourself with care—hydrating, moving gently, and nourishing your body as you recover from a binge.
Mindful Eating Techniques
Practicing mindful eating can help build a healthier connection with food and lower the chances of overeating. [2] This approach involves paying attention to your physical and emotional sensations while eating, savoring each bite, and eating slowly.
By practicing mindful eating, you can:
- Develop a greater awareness of your hunger and fullness cues
- Reduce stress and anxiety related to eating
- Improve your digestion and overall health
- Increase your enjoyment of food and eating experiences
To practice mindful eating, try the following techniques:
- Eat slowly and savor each bite.
- Pay attention to the colors, textures, and smells of your food.
- Take your time to chew thoroughly and savor the flavors in each bite.
- Stop eating when you feel satisfied, rather than stuffed.
- Avoid eating in front of screens or while doing other activities.
Adding mindful eating habits to your daily routine can help you build a healthier and more balanced connection with food.
Long-Term Solutions to Address Binge Eating
1. Adopt Regular and Healthy Eating Habits
To get back on track with diet after binge, follow a consistent meal schedule helps regulate food intake and prevents extreme hunger, which can trigger binges.
2. Build a Support System
Lean on friends, family, or support groups to share struggles and progress.
3. Identify Triggers
Mindless eating triggered by stress, boredom, or the sight of specific foods may provoke binges. Identifying patterns can help you create strategies to cope.
4. Seek Professional Help from a Registered Dietitian
To get back on track with diet, working with a registered dietitian can provide tailored guidance for managing binge eating.
5. Focus on Self-Care
Managing stress through practices like meditation, deep breathing, or journaling, combined with healthy habits, can help curb emotional eating.
How to Recover After Binge Eating
- Be Kind to Yourself: Avoid negative self-talk. Treat yourself as you would a friend in the same situation.
- Prioritize Sleep: Quality sleep balances hunger hormones and supports mental clarity. Aim for seven to nine hours of sleep per night to help regulate hormones related to appetite and metabolism, which can combat overeating and cravings.
- Make a Plan: Write down simple goals for the next day or week, like adding more veggies to your meals or setting time for meal prep. Having a plan can keep you focused on your weight loss journey and help you move forward, even after overeating.
- Celebrate Small Wins: Recognize little successes, like starting your day with a healthy breakfast or avoiding the urge to skip meals.
Erin Gonzalez, MS, RDN, LD, CEDS, is a registered dietitian nutritionist specializing in dysfunctional eating and the prevention and treatment of eating disorders, including binge eating disorder. As a Certified Eating Disorder Specialist and Intuitive Eating Counselor, she emphasizes the importance of understanding the complex relationship between food and emotions.
Gonzalez advocates for mindful eating practices and developing individualized strategies to help clients reestablish a healthy relationship with food. She has been an outpatient dietitian since 2007 and started a private practice in 2020, focusing on intuitive eating coaching and professional speaking.
Final Thoughts
Bouncing back after binge eating isn’t about being perfect—it’s about staying consistent. Focus on eating balanced meals with whole grains and lean proteins, and be kind to yourself as you work on mindful eating.
With the right habits and a positive mindset, you can turn a small setback into a step toward a healthier and happier relationship with food.
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Frequently Asked Questions
How do you reset your stomach after overeating?
Stay hydrated, eat light and nutrient-dense meals, and incorporate foods that are easy to digest, such as fruits, vegetables, and lean proteins. Gentle movement like walking can also aid digestion.
Can binge eating ruin your metabolism?
Occasional binge eating won’t ruin your metabolism, but frequent episodes can disrupt hunger and fullness cues, potentially affecting metabolic health over time.
Will one cheat day ruin my diet?
No, one cheat day won’t ruin your diet. Consistency over time is what matters most in maintaining a healthy lifestyle.
How many calories is a bad binge?
A binge episode often involves consuming 1,000–3,000 calories or more in a short period, but the psychological and emotional impact is more significant than the exact calorie count.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
