We’ve all been there – that moment of overindulgence that turns into a full-on junk food binge.
You start the weekend off with the best of intentions, but then decide to indulge a little for lunch. Before you know it, that lunchtime indulgence has turned into a weekend binge-fest, and all of your “healthy weekend” intentions have flown out of the window.
I was there this past weekend. We went to a small seaside resort for a mini-vacation and were excited about the abundance of fresh, grilled seafood we were going to eat.
We booked a table at a seafood restaurant we’d read amazing reviews on, without checking the menu online (big mistake.) Imagine our disappointment when we started perusing the menu and realized there wasn’t ONE.SINGLE.THING that wasn’t deep fried.
We decided that we’d “indulge” and ordered a fried seafood platter. Then, the next morning, we had the breakfast buffet that our resort offered. Again, fried food, pastries, etc.
I don’t usually eat this type of food, and let me tell you – my body was NOT happy with me. My stomach was sore, my head was pounding, and I felt lethargic the entire day.
I’m sure you’ve been in a similar situation before, and you might have found yourself wondering what to do after a junk food binge.
First of all – don’t panic. One weekend of bingeing on junk-food won’t completely derail your healthy lifestyle.
And fortunately, there are some steps you can take to offset the negative effects of your weekend binge-fest.
What To Do After A Junk Food Binge – 5 Tips to Help You Bounce Back
1. Figure out what triggered your binge
So for me, the reason why I binged this weekend was due to a lack of forward planning. I should have looked up the menu of the restaurant online before I booked, and I should have asked the resort what the breakfast buffet included before we paid for it.
Perhaps your binge was triggered by your friends organizing a dinner date at an unhealthy restaurant.
Solution = next time, you book the restaurant so you can be certain there are plenty of healthy options on the menu.
Maybe your weekend binge was due to a stressful week at work that you know usually leads to junk food cravings.
Solution = make sure you don’t have any chocolates, ice-cream, chips, etc. in the house, and make a batch of this heart-healthy dark chocolate to snack on when those cravings hit.
2. Drink lots of water
You can’t undo the damage of your junk-food binge by drinking water, but it can certainly help counteract some of the side effects.
Junk-food is generally extremely high in salt (which is why you usually feel parched after a junk-food binge.)
Drinking plenty of water will help you avoid dehydration, help to flush toxins out of your body, and aid in digestion.
If you don’t enjoy the taste of water, or you find it a bit boring, then an infusion water bottle like this is a perfect way to add natural, healthy flavors to your water.
3. Make sure your next few meals are FULL of nutrients
Ideally, all of your meals should be nutrient-dense. But making sure your next few meals are full of nutrients is incredibly important.
After a weekend of empty calories, your body will be craving vitamins and minerals. Be certain to load up on superfood smoothies and nutrient-rich salads.
Additionally, junk-food almost always contains trans fat. Trans-fats are partially responsible for causing oxidative stress, which is an excess of free radicals.
Free radicals damage cells, proteins and DNA and cause a whole host of health problems, including cancer.
The good news is, antioxidants work to quench these disease-causing free radicals.
Try to consume lots of antioxidant rich foods, including cacao nibs, goji berries, artichokes, blueberries, raspberries, cloves, cinnamon, acai berries, walnuts, and blackberries.
I love taking these Zaca Recovery Chewable supplements. They’re packed with antioxidants, flavanoids and electrolytes, and will help to detoxify your body.
You probably don’t have much energy after your junk-food binge.
But if you want to attempt to combat some of the negative effects of your binge-fest, it’s important to get get up off the couch and get moving.
Going for a brisk walk in the sunshine, doing some yoga, or going for a bike ride will help you burn some of the excess calories you consumed, strengthen your cardiovascular system, and increase your overall health.
Additionally, exercise also helps to boost your mood and combat the negative thoughts and decreased self-esteem that often occur after a binge-eating session.
5. DON’T let your binge beat you!
One weekend of bingeing on junk-food doesn’t have to completely derail your weight-loss goals, or your dedication to healthy living.
Don’t let negative thoughts creep into your head.
Yes, you make some less-than-stellar food choices. The important thing is that you’ve recognized that, and you’ve taken the appropriate steps to combat it.
You may have fallen off the train for a little while, but the good news is, the train hasn’t left the station!
There’s plenty of time for you to jump back on!