5 Ways to Bounce Back After Binge Eating

Let me guess, after weeks and weeks of working out, eating right, and losing a few pounds you decided to treat yourself. Only it didn’t stop there. What started out as pizza and wine quickly became pizza, wine, Taco Bell AND Baskin Robbins. Yea girl same.

It is so easy to guilt trip yourself into thinking that you blew it. That one day of bad eating suddenly eliminates all the hard work and dedication you’ve had the last few weeks (or days in some cases).

First things first… Take a deep breath.

One bad day (or even two) won’t ruin all your progress. *As of this moment writing I’m on day 5 of constantly eating bad food and not working out so I’M SPEAKING FROM EXPERIENCE*

I like to remember the saying, “One salad won’t make you skinny and one burger (or taco, or pizza, or whatever you choose) won’t make you fat.”


At the end of the day, the only person you are competing with is yourself. Not the Instagram model with six pack abs who can eat whatever she wants without gaining weight (remember Instagram is just a highlight reel. No one is showing their struggles).

So how do you get your mindset in check after a night of bad food?

  1. FORGIVE YOURSELF – You’re only human. You’re bound to have a slip up here and there. It doesn’t make you a bad person nor does it make you a failure. It’s not how you fail it’s what you do to pick yourself back up afterwards that counts. Give yourself a 5 minute pitty party and then move tf on girlfriend. It’s in the past. You can only control the present moment.
  2. GET BACK ON TRACK – Easier said than done, I know. For me I feel like after a night of junk food my body literally FEELS like sh*t the next morning. Do I want to sit with that feeling? Hell no. But it can be so easy if you let yourself stay in bed and say you’ll workout tomorrow.. Here’s the thing. When you wake up the next morning feeling like a poop emoji, follow step 1 (see above) and then get back on track. Wake up early, workout, journal, listen to a Podcast. Fuel your body with positivity.
  3. GET YOUR BUTT MOVING – Kind of like step 2. If you stay in bed you will continue to feel like poop. Get up. Go for a walk. Put on some dance music. Do a workout. Anything to get you moving. Not only does this help you not feel like food is just sitting in your stomach but it gets it moving and will instantly put you in a better mindset. Make your bed and you’ll already accomplish one thing for the day.
  4. DRINK WATER – Often times you’ll feel bloated and full long after you’ve eaten and this is usually from the sodium in the food. I like to carry a water bottle with me everywhere I go because it is a reminder to drink more water (and I have a really cute water bottle from Starbucks so that helps).
  5. EAT – Today is a new day so fuel your body with healthy food that will nourish you all day. Don’t skip meals. Most people think that the way to react to a night of bad food is to not eat the next day to even out the calories. Think of it this way: you’re playing a game and you run out of energy so you wait until the next day and suddenly all your energy cells are replenished. If you over-eat one day the next day you can restart. It’s like Groundhog Day (bad example #pandemic) everyday restarts and the previous day is gone. I hope that makes sense..

Speaking from experience – I have let myself get derailed by emotions, cravings, and unfortunate news from the doctor regarding some cysts I have. You know what I did last night? I ate and drank my feelings. I had a pitty party. I NEEDED IT. No one is telling you how to live your life. Sometimes you need that night of pizza and wine and sometimes you need the sweaty workout that causes you to breath fire after because your lungs are on fire. The only person you EVER need to compare yourself to is who you were yesterday or who you want to be in 5 years. What would she do? How would she react in this situation? How do you want to be seen?

Today is a new day and I will follow my 5 step plan to get myself back on track.

Let me know if you do too!