6 Tips For Damage Control If You Ate Too Much

by Divyata Raut
WEIGHT LOSS  |  June 29, 2017
  • 1. Lose the guilt
    1 / 6 1. Lose the guilt

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    First of all, look at yourself in the mirror and take a deep breath. Calm down and tell yourself to let bygones be bygones. Instead, look forward to kickstarting a strict clean eating and workout regime to get back on track! Binges happen to every one so forgive yourself and move on. Lisa Moskovitz, CEO of NY Nutrition Group says that post-binge guilt is a cycle that causes you to continue indulging in unhealthy foods. Yikes.

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  • 2. Don’t starve yourself
    2 / 6 2. Don’t starve yourself

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    Disallowing your body from having the essential nutrients and minerals it needs will slow down your metabolism and we definitely do not want that! Registered dietitian and nutritionist Lauren Minchen claims that starving yourself will only increase your body’s need to eat again. Skipping meals decreases the energy level in your body, and I think you know where we’re going with this…it might lead to another horrific binge eating session.

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  • 3. Have a nutritious breakfast
    3 / 6 3. Have a nutritious breakfast

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    Breakfast will be the first meal after your day (or days) of binge eating. So remember to load up on the fibre, protein and nutrients that your body missed out on during your binge. Making a green smoothie with green apple, celery and kale is an amazing detox drink that will flush out the junk in your system. Ideally, have your green juice after two tall glasses of water for optimum detoxification. You can also load up on whole grains and protein by making yourself a cup of oatmeal topped with bananas and berries. For a savoury option, feel free to whip up some scrambled eggs and spinach!

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  • 4. Sweat it out
    4 / 6 4. Sweat it out

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    It only makes sense to undo the extra calories that you’ve eaten by a vigorous workout. Start by working your muscles with squats, lunges, pushups and crunches. You may also lift weights to enhance the burn. Follow this up with 45 minutes of cardio and relish the sweat- that’s your fat crying! End off your workout with a yoga class or stretching session so every part of your body has worked. No matter how terrible you feel, the endorphins released after your workout will put you in a much better mood, and motivate you for future workouts. Exercise is truly the best therapy!

    (Also read: Are Cardio Workouts the Best Form of Exercise?)

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  • 5. Eat clean
    5 / 6 5. Eat clean

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    This should be easy, given that you’ve had your fill of all kinds of junk during your binge. Go crazy on brown carbs, protein and vegetables. No matter what you eat, it’s important that you stay away from anything fried or processed. Mix and match your favourite lean meats with quinoa or brown rice for lunch and dinner. Soups, salads and wholemeal wraps are also a safe bet. With such delicious and healthy options, eating clean makes you as joyful as you were during your binges.

    (Also read: Easy Lunch Recipe: Salmon and Quinoa Bowl) 

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  • 6. Go bananas
    6 / 6 6. Go bananas

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    Limit your snacks to only fruits. These are fuss-free foods that you can carry around anywhere. Apples, bananas, cubed watermelon, grapes- you name it. The naturally occurring sugars in these fruits will satisfy your sweet tooth (if you’re still having any cravings) at a very low calorie count. Flush your healthy snack down with a clear cup of green tea for the ultimate cleanse that your digestive system will thank you for!

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