How you can Recover After Consuming That Calorie Explosive device


What to do AFTER You Binge (3 Steps)

Video taken from the channel: ObesetoBeast


GETTING BACK ON TRACK | what to do AFTER overeating/binging

Video taken from the channel: Olivia Jarvis


how to DROP WEIGHT/ recover from BINGE in 1 day!!

Video taken from the channel: Alea O’Shea


How to Get Back on Track After Binge Eating [Checklist]

Video taken from the channel: The Holy Mess



Video taken from the channel: Christie Swadling


What To Do AFTER A Binge/Overeating | WHAT I EAT To Bounce Back

Video taken from the channel: Sophie Jayne



Video taken from the channel: Jordan Syatt

So throw out those leftovers and get back on track as soon as possible. A few slices will not ruin your lifetime of health and fitness, but the longer you nurse that case of the “screw its,” the longer you delay success. So enjoy the indulgence! And use this as an opportunity to learn how you can bounce back even faster.

Make a fallback plan. Cut Back a Bit, But Not Too Much. Don’t try to make up for the extra calories by skipping meals the next day.

That just leaves you hungry. I get back on track by reminding myself no one food or meal can make a person healthy or unhealthy. It’s all about an overall healthy lifestyle, which has room for the times we overindulge.”. Try a small piece of dark chocolate or one of these 100-calorie desserts. A day like this one allows you to eat lots of delicious food while still cutting calories to get back on track to losing weight.

Incorporating these swaps throughout the day can add up to a 500-calorie savings, which over the course of a week can help you lose about 1 pound. Eat more. Calorie restriction is a #1 cause for a slow metabolism, especially after coming from an eating disorder and extreme diet behaviors.

You need to get in sufficient calories to reverse all damage calorie restriction has done to your body. Eat until full and satisfied. Set your timer to remind you to start sipping 30 minutes after a meal and aim for 16 ounces before your next meal or snack. Example: Using a water bottle with a time marker can be extremely helpful, you can order one online or make your own with a Sharpie.

Don’t Skip Meals You may think skipping meals and cutting back on calories will make up for all the extra calories you ate the day before, but it can actually backfire and create a cycle of restriction and overeating, Katie explained. “Instead, I suggest focusing on clean and healthy eating for several days after eating too much,” she said. Meal Plans for One Week for a Back-On-Track Weight Loss Diet Weight regain is common after hitting goal weight. It’s frustrating, but not to worry! Here’s a meal pattern that can help you get back on track if the scale starts to creep back up.

This is also a great plan to follow if: You’re not a weight loss surgery pat. These healthy eating pros practice some smart strategies for getting their diets back on track—and fast. Here’s what they do to reset post-vacay: They blend green smoothies. Look up food calories and track them — it’s easy to get started with the health tracker tool. Positive mantra: I overate for a day or two and am getting back to my healthier habits.

Day 1: 3:30 p.m.

List of related literature:

If you believe that your body is hibernating, and you believe you eat less than you “deserve” to eat given your exercise level, the solution is to increase your daytime calorie intake to an appropriate level, stop living in calorie deficit, and curb binge eating.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

First of all, you shouldn’t feel like you need to punish yourself at the gym for having the odd treat every once in a while and secondly, exercise really doesn’t burn as many calories as people assume it does, so a single workout – even an intense one – won’t come close to cancelling out a big binge.

“The Food Medic: Recipes & Fitness for a Healthier, Happier You” by Hazel Wallace
from The Food Medic: Recipes & Fitness for a Healthier, Happier You
by Hazel Wallace
Hodder & Stoughton, 2017

You hate yourself for failing to stick to the number so you go back to calorie counting – only this time you reduce the amount of calories you’re going to eat in order to make up for your dietary ‘sins’.

“The 12-Step Mind-Body-Food Reset” by Jessica Sepel
from The 12-Step Mind-Body-Food Reset
by Jessica Sepel
Pan Macmillan Australia, 2019

Being able to relax from a routine enables your mind to take a break and restore itself, but here’s the best secret: Boosting your calorie intake also boosts your metabolism, so when you drop back into carb cycling on the next day, you will burn even more calories!

“Extreme Transformation: Lifelong Weight Loss in 21 Days” by Chris Powell, Heidi Powell
from Extreme Transformation: Lifelong Weight Loss in 21 Days
by Chris Powell, Heidi Powell
Hachette Books, 2015

After a cheat day, when leptin starts to decline, eat a few additional Super Carbs—like 10 to 20 grams—each day until your next cheat day.

“Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks—While Burning Fat Overnight” by Joel Marion, Diana Keuilian
from Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks—While Burning Fat Overnight
by Joel Marion, Diana Keuilian
BenBella Books, Incorporated, 2020

You go “off-plan” for one meal, feel guilty, and then decide that because you’ve already “blown it,” you might as well eat whatever you want for the rest of the day and start again tomorrow.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

It’s easy to forget situations like this, but chances are that unless you really focus on your calorie intake, they will continue to pop up during the week, and you will regularly take in a lot more calories than you think you have.

“Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness” by Don Fink, Melanie Fink
from Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness
by Don Fink, Melanie Fink
Lyons Press, 2016

You can do this by keeping a log of everything you eat or drink, where you were when you ate, what else you were doing at the time, and what motivated you to eat at that time.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Just a couple of days of using a calorie-counting book, calculating the calories you consume, and writing them down can really help.

“How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier from America's Favorite Medical Examiner” by Jan Garavaglia, M.D.
from How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier from America’s Favorite Medical Examiner
by Jan Garavaglia, M.D.
Potter/Ten Speed/Harmony/Rodale, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I just ate like 900 calories after dieting for 2 weeks and feel like I was entitled to eat more cuz I already messed everything up

  • When I used to binge I’d eat like 1000 extra calories, but it would take me 3 or 4 days to get back to my normal weight (for example if I was 180, I’d go up to 183 and I wouldn’t be 180 until 3 or 4 days later)

  • Eat when your hungry and stop when your full! You don’t need to do anything special to compensate like eating super clean or working out to burn off the extra calories.

  • I m here looking at this because i had lunch then stuffed my face with these spaccatini corti and hummus then i made two tiktok coffees and then a very chocolaty egg and then two strawberry cracottes what do I do please

  • My mom brought home practically a case of brownies and I scoffed then down real quick after holding off a day and a few hours. I told her not to. I’m trying to do better and as I’m starting out, but its hard when you’re on a journey by yourself, so thx.

  • I lost 10 pounds and I was so happy… but my mind said “then i guess i can eat and have a break for a bit” but I haven’t dieted for a week!!! I need to het back on track! ����

  • I’ve got anorexia and bulimia and BED… it’s so hard tbh. I now plan my binge days. Mines tomorrow but my anxiety for it is SKY HIGH. I’m scared I wont be able to restrict again afterwards the most.

  • I binged the last 3 days ( total: 3.500 calories more than I burned those 3 days ) and I have to go to ballet class tomorrow and I’m soo fcking bloated pls kill me

  • Jordan, you’ve changed my life. Understanding that I can’t mess up my diet has, as you said, completely changed my perspective. Thank you.

  • This was so helpful ���� I just had 3 pieces of cake and it’s late at night �� I was thinking about purging but your video stopped me from doing it, thank u so much ��

  • i went to the movies yesterday and ate junk food and it affected me today and i got addicted once again. i feel ashamed and don’t feel like working out but im going to push myself. im going to an amusement park tomorrow and im going to push myself to order healthier options. im telling myself i need to be skinny before school starts and it’s making me stressed. i need to not set a ‘deadline’:) thanks for this motivation

  • I get so excited when I see your videos on my feed you have no idea♥️✨�� and I love how honest and informative you are, you are such a precious gem! how do you like that protein powder btw in terms of taste wise? I currently use botanika blends and love it but looking for a new one soon! Would love a protein powder review video in the future if possible!!! Love you girl! ♥️♥️♥️♥️♥️

  • my 3-day break from diet and exercise turned into a 3-week binge I feel like I can’t get back on track. I really needed this video, so thank you to whoever made this!

  • Thank you! I needed to hear this. The leaky faucet really hit home. I struggle with guilt when I’ve eaten unhealthy and usually I feel guilty because I use the “oh well I F** up, I might as well…”

  • lmao i don’t even binge but i ate ”normally” (1800-2000cal) today and it felt like a binge cause i normally eat around 200-700 and my net ends up at -50-200

  • I actually don’t overeat, but when i want to, i go for food with high calories like choco bar and sweets
    The prblm is that i eat them at the wrong timing (either when I’m supposedly done with having snacks and meals or directly before bed, like i did now, I’m actually so sleepy, but i have to wait 1 more hour till i can sleep again, ugh I. Always. Go. For. The. Wrong. Time!)
    Note: i went off track on purpose so that i could organize my eating schedule again but i hate it I’m so freakin’ sleepy dhhdheheusnxn ��

  • I have been off track, going in the wrong direction for almost a whole year now. I lost, at my lowest, 150 pounds but gained 35 pounds back gradually over the past year. Even writing those words that it’s been a fucking year that I’ve been so out of control is so heartbreaking to me. I needed your words and this video. On everything, it’s gonna change starting now. I miss being in control and feeling good about me. I so have that “might as well” mindset. That absentminded eating even though the real voice in my head is like “why are you doing this?” Because always immediately after i feel awful. I miss my self control. My faucet isn’t just leaking, it full on exploded. But I know I know I know I knoooowww i can fix it again. Thank you for your words and this video, I’m a subscriber now ❤️ jeez sorry for the rant too ��

  • I ate
    2 big chocolate muffins
    Chinese food
    5 cookies
    Dr Pepper
    Steak sandwiche
    A lot of ice cream
    Should I just give tup and not try and lose weight I always fail

  • I don’t eat for a couple days but when I do it’s not “over” eating I eat my normal amount or more but it makes me feel guilty and I hate it.

  • Girl where is that workout set from? First of all the colour looks great on you and second the shorts look like they are the perfect length ����

  • I always enjoy watching your videos! can you do a video about unique healthy tips you have? and just more “week in my life” videos!

  • i ate 4,500 kcals today & im going to get right back on track starting now! im trying to forgive myself, its all gonna be ok!:) we can do this guys

  • How my days start:
    Breakfast: 2 eggs with leek
    Lunch: chicken and veggies
    Pasta with walnuts
    10 smarties
    1 kinder chocolate bar
    10 crisps
    Ice cream
    An orange
    Half a pineapple
    Greek yoghurt
    15 Flour balls with chocolate

  • Glad I came here thank you for this
    Today I ate..

    Country fried chicken steak and a half a biscuit at black bear.650 calories
    2 Oreos
    Hot Cheeto astroids 200 calories
    2 cruller donuts 450 calories
    Dominoes thin crust left over pizza 4 slices
    Fritos and Cheetos 315 calories and a pickle


  • I just binged, I had 2 giant cookies and lots of candy:( Anyways, thank you, tomorrow I will start the day off with a healthy smoothie:)

  • i had special K, a bit of beans and eggs but not really, some fruit, chips, and bread….ate more than i’m used to but i’m working on getting back on track

  • Bro I ate 5 cupcakes
    One before school one when I got home and 2 bc I just lost a friend and got rlly sad and also ate a oat car thing so I feel like shit bc I haven’t been eating well and I feel like I’ve gained so much weight I wanna yeet myself off a bridge bc everyone else is rlly pretty and skinny and I’m not I gain weight mostly in my thighs and lower stomach and it makes me feel terrible anyway I just went on a rant so imma leave and not throw anymore problems on random people sorry

  • yesterday i binged so hard �� animal crackers, starbursts, skittles, whole box of mike and ike’s, 4 fish fillets, pizza rolls, my mom made dinner and i made a big ass plate… multiple oranges and bananas and half of a big bag of almonds
    i still feel so bad ��

  • Omg, PLEASE do a spiritual journey/meditation video! Would so love to see that! Happy belated birthday, Cancer queen <3 I hope you enjoy yourself on your trip, safe travels gorgeous!

  • can definitely relate to this, could you do a video on how to build muscle with no weghts maybe some resistance bands? i find that hard to find

  • I’m so happy that you have promoted eating the same as normal after a binge! Can’t tell you how many times in the past I’ve binged and then the next day restricted, or tried some stupid cleanse and like you said, the cycle just repeated again

  • i just ate like 2 containers of strawberries, a big container of blueberries, a big bag of grapes, and some raspberries… fruit is literally my addiction my stomach is gonna explode any moment now

  • I’ve just binge and purge and I feel so bad, I’m in recovering of Bulimia and Anorexia, my abs are showing up and my body is a lil toned but now I’m sacred about that, I hadn’t done it for like two months and it was a good thing.
    I’m ruined:(

  • So this is what happened to me (I just want to let it out)

    3 days of doing “BAD”

    1st day: ate lots and LOTS of cookies at 9am continued on till 12/1pm
    2nd Day: Ate quite fine, then 11pm came… Ate 1 bag of chips, a handful of cookies, and a packet of ramen
    3rd Day: planning to recover and ate fruits (pineapples & dragon fruit) but then felt a wave of anxiety, reached for 1 bag of chips, and a handful of cookies, + canned tuna (not so bad but I’m over my calories and at this point mouth is just wanting something to chew, + ate a bowl of rice [JUST FREAKING RICE])

    Now, I feel horrible, lethargic and after 3 days of eating dirty it’s catching up to me both physically and mentally �� GIRL GET A GRIP YOU STILL GOT 27 LBS TO LOSE!!! I want to feel grounded again and so I’ll do some reflecting and type it down on my phone. Just wanted to get that out ��

  • The timing of this video was perfect. My birthday was this month and I was also eating a ton of foods loaded with sugar so I have been trying to get back on track.

  • I had a bad binge today and I feel like shit. Mostly physically. My stomach and chest is on fire. I am super ashamed and had to go home from work. Going to drink water, try not to barf, and sleep.

  • Use it as a learning experience, know how to avoid it in the future, and most importantly forgive yourself we’re only human at the end of the day mistakes happen

  • Yes! Hit the nail on the head for me! If I “mess up” on Friday night I just say well I’ll be better next week so I’ll start again on Monday and honestly thinking about it and saying it out loud it really makes no sense lol. Love these videos, excited for the rest of the 30 days! Your killing it ����

  • Today started off healthy with some oatmeal and ryebread for lunch with some fish. Then for snack i ate some yogurt with cookies, for dinner i ate a whole pizza and now i just ate 2 pieces of lemon pie. I feel like shit and my waist went from 21 inches to 26,5.

  • I had a decently healthy dinner: Fish taco bowl just green mix, tilapia, tomato and quinoa. I was full but I saw a video on how to make chocolate chip cookie in a mug, and guess what I did?

  • I’ve been eating somewhere between 1100 to 1400 calories a day for about two weeks now. And today I started of great with yoghurt with berries and seeds for breakfast, then skipped lunch, but then I had two Reese’s peanut butter cups and a burger with 5 chicken wings. So yeah I’m feeling kinda guilty. ��

    Gonna try this to see if it works.

  • I know this probs won’t help but I was stuck in the binge cycle until I found intuitive eating and started to base my worth on who I am as a person not what I eat or look like. Stay strong everyone, I know it’s horrible but you’ll get through it ❤️