What to do after a night of binge eating?
Waking up after a night of binge eating can feel overwhelming. You might feel physically uncomfortable, mentally drained, and emotionally heavy. It’s easy to get caught up in feelings of guilt or think about “making up for” what happened, but it’s important to handle these moments with care and compassion. Instead of punishing yourself, there are healthier ways to navigate the day after binge eating.
1. Avoid Restricting Yourself
The instinct to restrict food the next day can be strong, especially after a binge. However, restricting only reinforces the cycle of binge eating. When you deprive your body of food, you set yourself up for more cravings and potential binges in the future. Your body needs nourishment to function properly, and skipping meals or cutting calories will only throw your system off balance.
Instead, focus on eating regular, balanced meals throughout the day. Try to include a mix of protein, healthy fats, and carbohydrates, and satisfying foods (you would normally binge on) to stabilize your blood sugar, provide steady energy, and provide enjoyment. This will help you feel better physically and emotionally.
2. Be Kind to Yourself
Shaming yourself after a binge only makes things worse. You may feel disappointed or frustrated, but it’s important to remember that one night of overeating doesn’t define you or your relationship with food AND it makes things worse.
Instead of criticizing yourself, try to talk to yourself as you would a close friend. Would you tell a friend they’ve “failed” or need to punish themselves? Of course not. You’d encourage them to move forward and take care of themselves. Offer yourself that same kindness.
3. Focus on Self-Compassion
Self-compassion is key to healing your relationship with food.
When you approach the situation with curiosity rather than judgment, you can begin to address the root cause of your binge eating. Being compassionate toward yourself helps you break the cycle of guilt and shame, making it easier to avoid future binges.
A binge is often a response to restriction, unmet emotional needs, stress, or other underlying issues. Try to understand what led to the binge in the first place. Were you stressed? Tired? Lonely? Overly hungry?
4. Hydrate and Move Gently
After a binge, you might feel bloated or sluggish, which is completely normal. One of the best things you can do is to hydrate. Drink plenty of water to help your body digest the food and regain balance.
Light movement can also help, but be careful not to overdo it. Going for a gentle walk or doing some light stretching can help with digestion and improve your mood without putting extra strain on your body. Avoid intense exercise with the intention of “burning off” calories from the binge, as this can perpetuate the cycle of guilt and restriction.
5. Consider Seeking Support
If you find that binge eating is becoming a regular pattern, it may be helpful to reach out for support. A registered dietitian who specializes in eating disorders or disordered eating can offer guidance on how to create a balanced approach to food. They can help you understand your body’s needs and develop a healthier relationship with eating.
A dietitian can also help you work through the emotional aspects of binge eating, offering strategies to prevent binges in the future without resorting to restrictive behaviors.
Moving Forward
It’s important to remember that binge eating does not define who you are. One night of overeating is just a small part of your journey with food. The key is to be patient and compassionate with yourself as you navigate the ups and downs.
By avoiding restriction, practicing self-kindness, staying hydrated, and possibly seeking professional support, you can break the cycle and move toward a more balanced relationship with food. Your body and mind deserve nourishment, and learning to care for them with love and understanding is the first step toward healing.
What is the best treatment for Binge Eating Disorder?
Binge eating disorder treatment often involves a collaborative effort with a multidisciplinary team of specialists. This team can include physicians, mental health professionals, dietitians, and other healthcare experts, specializing in treating eating disorders.
Our treatment approach is grounded in a holistic philosophy that prioritizes behaviors, and overall well-being, fostering a positive relationship with food and our bodies, and practicing self-compassion rather than fixating on numbers. This philosophy forms the foundation of values-aligned, intuitive, sustainable health and well-being. Our focus lies in assisting clients in cultivating a sustainable, empathetic, respectful, and trusting connection with food, body image, and self.
At Side By Side Nutrition, our certified medical nutrition therapy dietitians provide personalized, one-on-one nutrition counseling tailored for individuals facing binge eating and/or BED. Our dietitians are based in Colorado Springs and Fort Collins, Colorado, as well as Woodinville, Washington, and we work with patients from all over the state and country providing in-person and online nutrition counseling.