Repairing the damage of a binge

Almost everyone has had a binge at some point. Special occasions – birthdays, holidays, (all-inclusive) vacations – when you eat too much and simply can’t stop eating. For people who have a normal weight, there is nothing to worry about. However, for those who are overweight or want to keep an eye on their weight, such a binge can have major consequences. If you’re on a diet and you let go on an occasion, you can easily think that you’re “weak” or that “all is lost” or that you just don’t have what it takes to gain or maintain a healthy weight. . This is unnecessary, because with the right information and attitude, anyone can put a positive spin on a binge and “repair” the damage caused by the binge.


  • Binge eating is natural
  • Binge eating disorder
  • One binge is not the same as the other
  • You can always repair the damage caused by a binge

Binge eating is natural

In itself, the tendency to overeat is a normal human phenomenon that dates back to the time of prehistoric man. When food was plentiful, our ancestors ate their fill, preparing for days of food scarcity. A binge has two sides; On the one hand you enjoy eating while on the other hand you are left with a painful feeling of guilt afterwards. Fortunately, it is not necessary to starve yourself after a binge. Later in this article you will read that it is sufficient for your health to eat sensibly and train a little extra after a binge.

Binge eating disorder

This piece is expressly not intended for people who have a binge eating disorder. A binge eating disorder occurs when people regularly binge eat or eat compulsively when they are not hungry. If you binge eat more than twice a week, it is wise to ask your doctor for a referral to a specialist.

One binge is not the same as the other

Binge eating has various causes. To put a proper spin on a binge and “repair” its damage, it is necessary to analyze what caused it.

The nighttime binge

This type of binge eating is the most common. Namely when we worry about our day at night, which causes our stress level to be very high. Another reason for nighttime overeating lies in the glasses of wine drunk during dinner. In addition to releasing your inhibitions about overeating, alcohol also increases your appetite. Loneliness can also lead to overeating; food simply offers comfort.

Recovery plan
You limit the damage by training a little harder the next day and eating a little less. It is important that you do not starve yourself as punishment . This can trigger a new binge! The damage caused by a one-off binge is not as great as is often thought. For example, if you ate an extra 1,500 calories, you would gain about 200 grams. To counteract this, all you need to do is eat 100 fewer calories for a week and walk for half an hour every day. Taking in 100 fewer calories is not that difficult to do; it is equivalent to a glass of fruit juice. Eating healthy snacks also helps to limit your calorie intake.

The weekend binge

You can sometimes get this if you have controlled yourself all week. For example, you turned down treats at work or walked past the candy machine. Living healthy during the week is easier than during the weekend, because you have a certain structure on working days that is often lacking during the weekend.

Recovery plan
Don’t step on the scale on Monday! If you ate food that was high in salt (this applies to most food served by restaurants), the extra weight is mostly water. The scale only shows your real weight gain after a few days. By drinking a lot of water you will lose the extra salt sooner, and you will therefore find out sooner how much weight you have actually gained. Just pick up your healthy eating and living habits again on Monday. You can easily gain a kilo from a whole weekend of binging. You can count on it that it will take you four weeks to lose this if you eat 100 fewer calories every day and walk for half an hour. However, if you walk 45 minutes a day and use 200 fewer calories, you can lose the extra weight in two weeks. You can speed this up by doing short exercises every day, which take no more than 5 minutes. Another way is to exercise more throughout the day.

The holiday binge / holiday binge

We believe we deserve to relax and enjoy ourselves during our vacations or holidays. And if enjoyment is synonymous with eating a lot for you, then you can eat 4,000 calories a day during the holidays. This is about twice as much as what an average person needs. You can suddenly gain two kilos in a week’s holiday.

Recovery plan
You need to gradually repair the damage caused by overeating for a week. It is therefore advisable to avoid starch (potatoes, bread, pasta, cookies, etc.) for the first two weeks and to halve your portions. It is also advisable to cut out sugar and fat-rich desserts during this period; This will prevent you from craving sweets. If you are unable to halve your portions, you can also alternate a day of normal eating with a day of low calories. This is often easier to maintain upstairs, because you don’t have the feeling that you have to suffer too much. An option is also to train extra hard for a day in addition to your regular training.

You can always repair the damage caused by a binge

Binge eating is therefore never “fatal”. The damage can always be reversed, provided you don’t blame yourself or – because you have become despondent – follow up with a series of binges. Just look at it soberly; If you have a flat tire, patch it (or have it patched by the ANWB) and continue on your way. You should have the same approach to your diet. Above all, do not sabotage yourself by continuing to overeat – out of habit or for emotional reasons.

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  • Five tools to measure your weight loss
  • Salt, sugar and fat are also called a devil’s trio