How to bounce back from a binge weekend
Summer has been so good so far. I have had fun playing in the sun and enjoying all the treats that come with it. Snow cones, ice cream cones, chips, fattening side dishes at BBQs. Oh man. I have let my self control get away with me and my binging was out of control. So I needed to figure out how to bounce back from a binge weekend, or week, or month. So here is how I get back on track so I can get those numbers on the scale back down!
Cut down on the sweets
First things first, get rid of the temptations. This could mean throwing them away, or putting them in a higher spot in pantry, making someone hide them from you. Whatever you need to do to get them out of sight. If this was the reason why the scale jumped numbers, get it out!
It’s easier to choose not to eat something if it’s not in your face ALL. DAY. LONG! You can’t recover from your binge weekend if you are still binging!
Get your water bottle filled and put in a place you will grab it for a quick drink. Nothing says detox like a nice cold drink of water. Your body loves it! Water will take the toxins out of your body and it helps reduce your sweet cravings. Plus, did you know most of your hunger queues are really just thirst queues? Yup! It’s true.
Remember to drink at least half of your body weight in ounces of water a day or 64 ounces! This will help you get rid of some sugar cravings from your binge weekend!
Cut out a little carbs
Honestly I don’t have a thing against carbs. And actually I love to eat them. I do know that if I eat too many I get a little heavier on the scale. I think this is because it replaces other healthy food choices. So if I need to drop a few L-Bs I lose the toast, oatmeal, and buns. I replace them with other options full of fruits and vegetables and even some proteins. I don’t miss them in my diet and I don’t see a huge difference in my attitude either. But I do see a difference on the scale.
Carbs are good for you, but replacing a few of them with fruits and vegetables will really help you see results on the scale after a binge weekend!
Eat more fruits and veggies
Eating more fruits and veggies are easier said than done for me sometimes. I don’t love salads and that is one of the easiest ways to get in a whole lotof vegetables. But I do love fruit smoothies (see this easy and quick recipe in this article) and find them an easy way to get in both my fruits and vegetables.
I find that if I have one or the other, or possibly both with all my meals and then add one of them for a snack, it is easier to get them all in for the day. Getting veggies prepared is harder for methan grabbing an apple, banana, grapes or a peach. If this is the same for you, choose a day to prep your veggies and keep them in the fridge ready to go. This way when you are hungry or need to run out the door fast, you have a quick snack that is healthy.
Fruits and Veggies should always be the first thing to consider when looking for something to eat to help you recover from a binge weekend!
Stop eating after dinner
Find a stopping point for eating. This could be at dinner time, or at a set time of the day. When you get tired and hungry your body craves sugar and food high in calories to get you energy fast. Usually this isn’t the best choice for you. So make that choice to just say no, and
hit the hay! The times that I have given in I tend to find myself eating way more than “just a few” and going to bed sad that I messed up my whole day.
Find a time to stop eating and call it a day. Binge eating at it’s finest is late at night. So just make yourself a eating curfew and stick with it!
Exercise like you mean it
Even though diets are 80% eating and 20% exercise, that 20% can really add up. So do a bit more. Even if it’s just 5-10 minutes extra of your normal cardio, or doing an extra rep of your weights. Those things will help you burn more calories. And after a binge weekend, we all have a few extra calories to burn. So make a your exercise routine really work. Push hard, stay focused and don’t stop. Maybe add in an extra workout in the week if you really need it.
Find the time, make the time and put in the time. Exercise will help you burn those extra calories from your binge weekend!
By following these few little rules I found that from my Saturday night scale numbers to my Wednesday morning scale numbers I am down 6 pounds. That was a big binge weekend. I wasn’t proud of it, but I am happy that I was able to correct my behaviors before they got way out of control and those numbers were double digits.
Here are a few of my eating options that I ate through the week: