Have you ever wondered how to get back on track after a bad episode of binge eating?

Losing weight is no easy task, if it were, there would be no need for the multi-billion-dollar industry specifically aimed at losing weight. From the newest exercise gadget to the latest fad diet, it’s easy to get lost and have no clue where to start or what plan of action to take. When you finally figure out your plan of attack, often, within the first couple of weeks you fail to keep up with the crazy diet you have been incorporating, go off the deep end and cave to all your cravings.

One day of binge eating won’t derail progress, but what usually happens, is after you fail once, feelings of guilt and depression happen and before you know it, you have completely gone off the deep end and stopped the program all together. Not to mention, often, binge eating is usually linked with other psychiatric disorders.

If this sounds familiar, and you keep doing what you say you won’t, a piece of advice I can give you is to find someone that will help you form a process that is easily incorporated into your daily life and provides the result you want. Processes are required to sustain a result. If your goal isn’t timely and needs to be sustained for life, you must perfect the process and forget about the result.


Binging and cheating on your diet with a specific date.

So, what about goals that have a specific date? Those that want to compete or look a specific way on a specific date are quite different from the average weight loss client.

A goal must be SMART in order to be considered a goal. This means the goal must be timely to be a goal in the first place. If you want to sustain the result forever, it isn’t a goal, rather a desired lifestyle that requires you to perfect a process.

Those that have a timely goal, a specific date they want to look their best for, whether it’s a wedding or a bodybuilding competition, one night of guilty pleasure could harm the overall product.

So, what do you do when you caved in, binged and had the guilty pleasure late at night? The pizza, brownies, etc. and have a specific date to be a specific way?

Luckily for you The Binge Doctor is in the building with the 6-step Binge Eating Damage Control Process that will help you get back on track after cheating on your diet.


The 6-Step Binge Eating Damage Control Process

Step 1:

Analyze the degree of your binge and exactly how bad you cheated on your diet. If the binge was extremely small, say like 2 slices of pizza and a brownie, there isn’t that much damage to control. Most likely you swapped a planned meal for a less nutritious slightly higher calorie meal. Often, this type of meal will probably help you. (If you have been diligent and have not habitually cheated on your diet like this.)

So, if you’re like me and tend to go overboard and binge eat a lot, you know, a whole pepperoni and sausage pizza and half of cheesecake MMMM. You binged and went over your calories by a long shot. Now it is the next day, and you’re kicking yourself in the butt and wondering what you should do. (If you are not tracking your calories, you won’t be able to analyze how bad you cheated on your diet. Start tracking to figure out Where you are, because that is the only way to effectively figure out how to get where you want to go.)

Step 2:

Wake up and immediately do 30-60 minutes of fasted cardio. A slow steady pace is best and will help deplete your glycogen stores and burn up maximal calories.

Step 3:

Have a good BCAA supplement on hand. Although you have a lot of “nutrition” in your belly, most wasn’t protein. To prevent yourself from going catabolic and losing muscle, start drinking large amounts of BCAAs. This is calorie free, so it won’t be affecting fat loss.


Step 4:

Don’t eat anything till approximately 17 hours since your binge. So, if you finished eating at midnight, only drink water and BCAAs till 5pm.

Step 5:

At 5pm you will have shrunken your stomach down to size, depleted your glycogen stores, and ramped up your metabolism. You still need to get your nutritional requirements for the day so you can preserve muscle. Only eat lean meat and veggies the rest of the day. This will provide fuel for your muscle yet efficiently keep the rate of fat burning high.

Step 6:

The next day, resume your regiment as normal, The Binge Doctor has done all he can for you.

Next time you are dieting for a specific event, competition, or date, make sure you are doing it properly. Too much of a good thing can be a bad thing that leads to years of complication. If you are binge eating habitually, it may be better to get a second opinion about your program. If you have any questions about your current program, contact Why to Fitness today.