How to Get Back on Track After Binging Out

If asked for directions to get someplace you will need a map, street names, and addresses of the start/ending point. Without some point of reference you will likely never arrive to your destination.

This also applies to dieting. You need a point of reference to know where you’re at and what direction you need to go. Tracking food intake is imperative to your success. With the help of technology this is much easier than it once was.
Often times I see people take it too far by going too far. Depending if you goal is to lose or gain weight, a general rule of thumb is to not exceed eating in a surplus or deficit of more than 500 calories each day. This can lead to mental/physical burnout, less than stellar performance at the gym, or even sickness and injury!
This is where you need to listen closely.
So you went out with your friends and family last night for your birthday. Big heavy meal, adult beverages, dessert, and maybe even a late night snack. Now what?

If you are motivated for reaching a certain goal weight, you may find it tempting to take measures to negate the binge that occurred in an attempt to keep you in a calories in check for the week. 

Please do yourself a favor and DO NOT do that! Here’s 5 reason why:

  1. You should be aiming to build habits that can allow for consistency over time. A temporary program will provide temporary results – A new healthy lifestyle is what you need not a 30 day fix.

    It’s a slippery slope to “barrow” calories and macros for one day to the next.  The micromanagement profile and caloric intake should be very consistent from one day to the next. If you go off the rails simply pickup back up right where you left off the next meal. Don’t let yesterday’s choices control today.

  2. Whether you have goals inside the gym, at the office, or simply need to be on your game in order to keep up with your kids you need to keep on the plan. By eating in extreme amounts (too little or too much) in hope to ” make up” for yesterday you will have little energy for any of those things. To keep energy up you need to consume the regular amount prescribed of calories and macro nutrient balance.

  3. If you chose to under eat today after making some less than stellar choices yesterday you will be hungrier throughout the day increasing your chances of becoming ravenous resulting in another binge. You need to have a short term memory and just move on.

  4. It will make it acceptable to lose control. Every experience we have a lesson is learned. All of the lessons collectively control our decision making and habits we build. Every diet you have ever tried molded your thought process about certain foods, how often or how much to eat, and how to act when faced with temptation. Let’s be real, social norms are not healthy and the temptations are continuous so we need learn how to control ourselves. If we give our self permission to lose control each time we are faced with these decision we will be spinning our wheels for years to come.

  5. Stop treating your workouts and/or meals after getting off track as a way to punish yourself or make up for those choices.

    Making any changes to your regular dietary routine is a big challenge. We should not expect perfection. We are tested countless times each day and to expect to be perfect is unrealistic. It’s OK!

The best athletes have off days, the best stock traders have days they wish they could have back, and the fitness model on your Instagram inspiration has days he/she don’t post on their page. It’s ok!  They have the ability to learn from their mistakes and move on without dwelling on the past. Be proud of yourself for taking on a challenge that will improve your quality of life. You are better because of it. Be proud of the progress you have made so far and celebrate the little wins, just not by eating all your kid’s Halloween candy!

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