Tip #1: Forgive Yourself. Please. Shaming, bullying, and talking negatively to yourself will NOT motivate you to do any better. It will leave you defeated, discouraged, and hopeless. You have to be gentle with yourself and empower yourself.
Tip #2: Drink WATER. I know that you probably don't feel like it. When I overeat I am usually so "blah" that any liquid just doesn't seem like a good idea. But water will flush out the toxins and help with the digestion and bloat.
Tip #3: Have A Nutrient Dense Breakfast. Preferably high in protein and fiber. Generally with overeating there is a huge sugar rush and then sugar crash. Having a nutrient dense breakfast helps balance your body out AND get you started RIGHT. For me my breakfast every day has 77 superfoods, vitamins and minerals. It's clean, delicious but even better...it's BRAINLESS. So thankful for my vegan chocolate shakeology!
Tip#4: SLEEP. Okay, this one is hard. When I overeat, it sometimes takes me an hour to fall asleep because I am SO full and uncomfortable. Sleep is vital for judgment, clarity, and for your body to recover. I know when I don't sleep well I am more sluggish and likely to make poor decisions the next day because I don't feel alert.
Tip #5: BOYCOTT THE SCALE: Yo, for real though. Don't do it. I was that girl who stepped on the sale every day for 3 times day and it was horrible and enslaving. The scale can change every MINUTE. Step on, read the number, step off and drink some water. Step on again...different number. It's not worth it. It will only leave you feeling more defeated and could lead to another binge episode.
Tip #6: Don't STARVE Yourself Or Do Some Crazy Cleanse. Been there! Starving myself and punishing myself for overeating. It didn't help nor work. I would just end up binging again. RESUME your meals as normal. Drink water, keep your meals clean, and drink water. This is not the right time for a cleanse. You would be in it for all the wrong reasons.
Tip #7: MOVE Your Body. This one is a big one for me. I don't usually FEEL like working out but I KNOW how good it will feel after. Sweat it out. You are also more likely to stick to your nutrition goals when you workout because who wants to undo all that hard work!
Hope these have been helpful!! I am always here if you need any support. I am also so thankful for the nutrition system that has been a lifestyle for me and for the accountability I receive daily from my ladies in my challenge groups! Without them I am sure I wouldn't be as determined to show up every day <3
Though I am a certified personal trainer through AFAA, I am not a nutritionist. Any food posts on this blog are simply related to my journey!