When you binge eat, you consume large amounts of food in a short period of time. During the holidays especially, you'll find that you have a tendency to overeat as you celebrate with friends and family. Although you might feel guilty about your binge, you can easily and quickly get back on track and lose any weight you have gained by following a calorie-controlled diet and increasing your level of physical activity.
Diet
You should not fast as a way to lose weight quickly after overindulging. Instead, eat small meals frequently throughout the day to stave off hunger pangs. At mealtimes, use salad plates and small bowls to reduce your portion sizes. Aim to decrease your calorie and sugar intake by eating mostly veggies, fruits, whole grains, chicken breast, turkey breast, fish, legumes and fat-free dairy products. If you have a craving for a food, distract yourself with an activity until the feeling passes. For instance, if you feel like opening a bag of chips, take a walk around the block instead. If you have overindulged in alcohol during your binge, try to avoid these high-calorie drinks, as the body tends to convert alcohol to sugar. Replace all beverages with water to greatly decrease your calorie intake.
Exercise
Burn off the extra calories you consumed by moving as much as possible over the course of the day. You should aim for at least 60 minutes of cardio exercise most days of the week. Also, increase activity during your daily routine. Walk the dog after work, bicycle to school and work, park far from entrances and take the stairs instead of elevators.
Significance
According to a 2010 study published in the journal "Nutrition and Metabolism," researchers found that short-term weight gain from overeating can be harder to lose. Participants in the study increased their calorie intake by 70 percent in a single month and ingested an average of 5,750 calories. Average weight gain for the month was 14 lbs. After six months following the study, most participants still had about 3 lbs. of excess weight to lose.
Warning
Speak to your doctor if you have symptoms of a binge-eating disorder. If you have this type of condition, you'll eat large amounts of food frequently and feel as if you have no control over your eating habits. Additional symptoms include guilt over eating, eating meals alone and consuming food when not even hungry. Drug therapy and behavioral therapy might be recommended to treat this condition.
Member Comments