We've all been there, even if we started the day with the best intentions... we binged.
It's all too easy to waste time beating ourselves up, which makes us feel worse and ....yep, more like bingeing. And so the cycle repeats.
That's why I made this super simple four-step plan to getting back on track (plus a sheet you can download in case you need it CLICK HERE)
4 Steps to Recover From a Binge - Fast!
First a word... drop the shame. It's not going to help. You need to focus all your energy on getting back on track. Plus, what you are doing is normal, most dieters binge at some point. You're not broken and nothing has gone wrong.
1. Look for the window of opportunity to start again. Be patient.
When you're emotionally overeating it feels like you will never gain control, but remember - it will pass. Your brain will calm down from the sugar and hormonal surges created by processed foods and there will be a window where you can get back on plan. Take it as soon as it soon as you see it and get back on track.
2. Collect information for the future
I don't generally quote Winston Churchill but he said a lot when he said 'Those who fail to learn from history are condemned to repeat it.' Every time we emotionally overeat we can learn from it by taking the time to ask ourself questions.
"What was I thinking right before the emotional eating session? Be specific finding the thought that made you go off track is the key to preventing it in the future. My favourite thought to think that would justify a binge was 'this won't matter' I would use this to allow myself to eat at the end of the day. But the thing is, it really did matter to me that I couldn't control my relationship to food. Once I stopped letting myself indulge those thoughts it was easier to stop overeating.
"What will I do differently next time?" Having a specific plan in place and making a commitment is key. So if you stopped for fast food on the way home make a specific plan about what you are going to do next time to prevent that.
Recommit to your plan and start over. If you find it motivating you can start counting the time you have spent sticking to your plan binge-free. You could even congratulate yourself for every hour you stay on plan for the first day. Once you have a day under your belt you'll feel calmer and more in control.
4. Take stock of the progress you've made aside from the binge
Giving yourself credit for all of the time you spent binge-free is a great place to start. Or maybe you've been really great at eating meals, or drinking water. The point is to take stock and see where you have been able to make real change.
Wanna talk? If you are finally ready to stop the food obsession and walk away from food that doesn’t serve you and finally, have your mental space back…then we can make that happen with a step by step plan, today.
Book a free emotional eating strategy session with me CLICK HERE.
We’ll get on the phone for 45 Mins for a FREE emotional eating strategy session and we’ll a deep dive into your relationship with food. We’ll get clear on: