9 smart ways to get back on track after a binge eating weekend

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Whether we want or not, most of us go through this binge eating cycle. Given, it might be easier for someone to control his or her eating habit than others. Just like you, I’m so good with my diets, but next thing you know I keep on eating non-stop for a day. I know I’m full, but I don’t seem to have the self-control to stop. Does this happen to you as well?

Now you know, you are not alone. We are humans after all and we make mistakes. Don’t beat yourself up it. It will not solve anything. Rather let’s help you get back on track.

9 ways to get back on track after a binge weekend

1. Learn to forgive and forget

Whatever happened has already happened. Can you change the past? No right? Then, what’s the point in making yourself feel bad for what you did?


We can be our best friend, yet our worse enemy. It’s okay, you consumed all that food. Now forgive yourself and forget about what happened. Forgiving yourself puts your mind to ease and makes the next step much easier.

2. Get in a habit of keeping Affirmation

Learn to keep affirmation before going to bed also after waking up in the morning. Writing down on a paper helps you keep accountable for your actions.

Keeping a journal keeps you accountable for your actions

Keeping a journal keeps you accountable for your actions

At night, I write my wins. This allows me to appreciate my hard work and dedication toward my health journey. For example, if I eat a salad instead of a burger for lunch that’s going on my win list. If I drink enough water throughout the day that’s also going on my list. You get the point. If you have worked hard to be on track, write down your small wins, so you feel better about yourself.

I repeat the same thing in the morning. I take out my journal and write what I will do to make today successful. I write what I’ll be eating for lunch, for a snack, and for dinner. If you think that’s stressful, then you can also write what you will not be eating, like burgers, fries, chocolates, cookies, etc.

Keeping a journal of affirmation is the best thing you can do for yourself. When you feel down for consuming so much processed food over the weekend, take out the journal and read every single entry. It will make you feel better and help you keep going.

3. Drink lots of water

Please do yourself a favor and drink at least 64oz (roughly about 8 glasses) of water in a day. Our body is made of 60% water, so make sure you hydrate enough.

Right after waking up, drink 2 glasses of cold water to replenish your body. You have consumed so much this past weekend, now help your body to wash out harmful toxin by drinking enough water.

Hydrate yourself

Hydrate yourself

Did you know we mistaken thirst for hunger?

Sometimes we feel hungry and consume food but we are actually just thirsty. This adds to weight gain. I have had that happen as well, so I follow this rule of thumb. If I feel hungry, then I drink a glass of water and wait 15-20 minutes, before deciding if I’m still hungry, or I was just thirsty. Listening to your body is the best way of determining between hunger and thirst.

Plus, drinking enough water throughout the day makes you consume less food. It’s a win-win, so why wouldn’t you want to drink enough water? If you don’t like the taste of it, then you will love this water recipe I have prepared for you.

4. Keep a reminder on your phone as a wallpaper

This is very crucial especially, when you are trying to get back on track. Forget whatever happened and make the coming days count. Write down what triggers your binge eating and say “no” to that. If you can not figure that out, then write “My health is more important than ___________.” Make that your screen saver, so you see it every time you check your phone.

All of us have phones, not only just a phone but a smart phone. Why can’t we use them to our advantage? You check our phone more than you realize it, therefore, it’s a great way to stay committed. If you don’t have an accountability partner, then make your phone your best friend. Trust me! When I say this works.

5. Exercise, Exercise, Exercise, did I say exercise already?

If you can’t do anything else mention in this article, please make sure you at least exercise. Exercise helps you keep sane. It helps you keep moving and keeps you accountable for your actions.

I have had a talk with all my friends about this. Every single one of them said the day they get their workout in, they watch what they eat. They don’t want all their hard work to go down the drain.

I know you are just like every single one of us, so get your workout in. If you can’t give an hour, then just give 30 min. Even if you can’t give 30 min, then give 15 min, but do something to keep yourself active.

6. Prepare your meal in advance

Prepare not to fail

Prepare not to fail

We all have heard this saying, “if you fail to prepare in advance, then you prepare to fail.” Don’t let this be you. You are better than this and I know this because you have worked so hard until now. You don’t want to give that up just because of one bad weekend, do you?

Prepare your meal in advance and take it with you, so you are not tempted to eat out. This will not only save you from eating junk but also will help you save money.

7. Get in a habit of controlling your food portion

Make sure your plates are not too big. If our plates are big, we eat even when we are full. Thus, get a smaller plate so you will eat less. Listen to your body when it gives you “I’m full” signal. Anything extra, keep it for later.

Keep this in mind when eating out as well. Portions at restaurants are always too big; keep half of it for later even before you start eating your meal.

8. Don’t stress too much about it

As long as you put in the work, then don’t think about it too much. If you stress over one thing a lot, it leads to disaster for failure. You don’t want to undo your hard work by worry about it a lot, do you?

Too much stress activates your ghrelin (hunger) hormone, which makes you want to consume more food. This is why stress is bad for our weight loss journey.

9. Get Support

Like minders keep you accountable

Like minders keep you accountable

If you can’t seem to control your binge eating behavior even after doing everything, then please get help. There might be some underlying cause you aren’t aware off. You want to fix the root cause before putting cream on your wound.

Also, come join our private FB group where we will help you keep accountable for your actions.

I hope these were helpful on getting you back on track. Don’t be so hard on yourself and keep moving. Every day is a new day, new beginning, and don’t ruin it by thinking about the mistakes you can’t undo. Take one step as you go and you will get where you want to be in no time.



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