Do you go on binge eating sprees? After such sprees do you feel guilty? Do you worry about what to do after a binge to not gain weight? Do you get restless thinking about how should you deal with the binge eating weight gain? Are you someone who then goes on diets to make up for eating too much?

Firstly, relax! Don’t worry you are not alone! It has happened to most of us. We all go through it. There are days when you feel too stressed to think straight and end up eating a big box of candy. Or at a party, you are so happy that you not only drink that extra glass of wine but finish an entire serving of fries.Holidaysand weddings are the worst. Those desserts and all that yummy food can tempt anyone to let go of their diet and healthy eating.

 

Binge eating makes you feel good. You feel nice and happy as food is very comforting. However, the next day after binge eating the guilt of it all can make you feel so stressed. Additionally, the worry about binge eating weight gain can stress you out. But don’t get worked up. A day’s overeating or an episode of binge will not throw your diet plan completely off track.

So, one day or a single episode of binge eating will not result in weight gain. It is said that you need to consume 3500 calories to gain 1 pound weight. You are very unlikely to eat that many more calories in a single binge.

But you can gain some weight temporarily. If you see an increase on the weight scale, it is most probably temporary. When you eat too much quickly, this might happen. But this weight will decrease quickly as well. Also, you might feel bloated. Your water weight might increase. But again, this change in water level in the body will not be permanent.

Can I avoid gaining weight after a day’s binge eating?

• Firstly, as discussed above it is very less likely that you will gain weight after binge eating once. So do not panic. Even if you feel bloated or gain a little weight, it will go down.
• Do not overthink or stress about it. The more you will worry the worse you will feel. this tension and stress will make you binge eat again.
• Let your body adjust. Don’t try any extreme methods to reduce weight or starve yourself. Give your body some time to take care of itself.
• Go back to your regular food habits as much as possible. Don’t start a new diet immediately.
• Distract yourself with something other than food.

The more you binge, the more effects you will see on your body after the binge. If you end up bingeing several times a week, then you are likely to gain weight. It might lead to severe health issues as well. If you binge eating frequently, then you should start taking steps to stop.

What to do after a binge?

These are a few simple tips that you can follow after binge eating to not gain weight. These will help you to feel better immediately after the episode. Also, they will help you avoid further binge eating episodes.

• Drink lots of water – Water helps in flushing out what is not required by the body. Also, water gives you a feeling of being full. So you will not feel hungry for the rest of the day.
• Get some sleep – Sleep will help you relax. When you sleep, you can almost reset your body. Sleep helps to better your mood. Also, poor sleep is associated with an increase in weight.
• Eat proteins and fibrous foods – Include protein and fibre in your next few meals. Eat green leafy vegetables, eggs, meat, dairy products, fruits, salads, etc. as much as you can. Actually, make these foods a part of your daily diet. Eating healthy is beneficial overall. So, eat these food items not just after a binge but daily. But remember – do not over it! Everything should be eaten in correct proportions.
• Have foods rich in Magnesium, Potassium, and Calcium – Foods rich in Magnesium (spinach, pumpkin seeds, almonds), Potassium (bananas, oranges, lentils), and Calcium (milk, yogurt, cheese) help to balance the level of electrolytes in our body. In turn, this helps to stay healthy and focused.
• Avoid pre-cooked packet food – Try to avoid processed food. Most of these packet foods, ready-to-eat foods have high carbs and fats. They are not healthy a lot. Try to consume freshly cooked, home-cooked food. Also, you are more likely to binge eat these foods which will lead to weight gain.

Should I skip a meal to balance it out?

Absolutely not! Not eating will only make you more hungry and you will eat more. Your needs nutrition and energy which we get from food. Not eating can make you feel very restless and affect your thinking and focus. It might make you irritable and frustrated.

So, do not try to compensate or balance out binge eating by not eating. It won’t work. Instead,try to eat regularly at fixed times. Eat small portions and eat a balanced diet.

Mindfulness

Be fully aware of what you eat. Having meals or snacks is not the time to multi-task. While eating focus only on the food. Do not work while eating. Watching TV or surfing the internet can be done later after you finish eating. Rather try to enjoy and appreciate the taste of what you are having. We tend to gain weight because we don’t pay any attention to what we eat. We eat more than we need because we are not aware of what we are doing. The other activities that we do along with eating, kind of don’t allow us to be aware of our bodily cues about hunger or being full. When you start focusing on what you put in your mouth, the taste, the cues you get from your body, the nutritional and calorific value of your food, you will be able to control your food consumption and have better food habits.

Will exercising help?

Another very useful thing to do after binge eating to not gain weight is to exercise. Any type of exercise – walking, jogging, yoga, going to the gym, weight training, playing a sport, etc. is helpful. Exercising has many benefits.

• Reducing weight
• Increasing fitness level
• Preventing diseases associated with being over-weight
• Mood elevation
• Keeping your mind fresh
• Increasing stamina
• Improving attention

 

What about medicines? If you are not able to control binge eating or you gain weight substantially because of it, please consult a doctor. Do not take any medication on your own. Medicines can be helpful to reduce binge eating or manage weight. But medicines have side effects and might harm you instead. So don’t self-medicate. Visit a doctor and if they recommend only then start medicines.

• Weight gain after a single binge is not possible
• Binge eating if done repeatedly can cause weight gain over a period of time
• Do not obsess about it. Instead, go back to normal.
• Change your food habits to make sure you eat a healthy, balanced meal daily
• Sleep well
• Stay hydrated
• Eat consciously-be mindful about eating
• Take medicines only if necessary and after consulting a doctor

Although weight gain after a single binge eating episode is rare, it can cause mental disturbances and can upset your diet a little. Work to stop making binge eating a routine. Focus on avoiding further binge eating episodes