People trying to lose weight, especially through restrictive diets, can overeat when their cravings kick in.

Binge eating can lead to physical and emotional discomfort like frustration, self-disgust, shame, and guilt. This can completely derail your progress.

Fortunately, there are a number of ways to get back on track after a binge, which you can incorporate into your weekly regimen to help you succeed.

Here’s how to reset after an unplanned binge.

1. Start your day with a healthy meal

Starting your day with a healthy breakfast can help you get back on track into your routine and allow you to start fresh and make better, healthier choices for the rest of the day.

In fact, sticking to a consistent eating pattern has been shown in studies to be associated with less binge eating.

Also, eating a protein-rich breakfast has been found in one study to reduce levels of the hunger hormone ghrelin more effectively compared to eating a carb-rich breakfast.

In addition, eating oatmeal, which is a protein- and fiber-rich food, in the morning has been shown in another study in 48 people to improve appetite control and increase feelings of fullness.

Eating fiber- and protein-rich foods, like fruits, veggies, whole grains or legumes, for breakfast is ideal to get your day off a healthy start.

2. Load up on veggies

Vegetables are absolutely nutrient-dense. They provide your body with the nutrients it needs to stay healthy.

Increasing your intake of veggies after a binge is another great way to help prevent overeating.

Rich in fiber, veggies promote feelings of fullness. Revving up fiber intake has been shown in studies to help regulate your weight by making you eat less.

In fact, people who increased their intake of fiber by 14 grams every day have been found in one review to consume 10% fewer calories, on average, and lose more weight.

Moreover, people who consume more veggies have been shown in another study to feel less hungry and lose more weight compared to those in the control group.

Filling at least half your plate with vegetables every meal is a good thing. You can also try snacking delicious and nutritious veggies like roasted chickpeas, carrots with hummus, and baked kale chips. That way you are reducing your risk of overeating and cutting cravings, thereby encouraging weight loss.

3. Do not skip meals

Although skipping meals may help you lose weight, it is unhealthy and can also increase the likelihood of another binge. It may enhance cravings and slow your progress.

In fact, following a regular eating pattern has been shown in studies to be associated with less binge eating.

Getting back to your normal routine, like eating three meals per day, is the best thing you can do to reset and get back on track after a binge.

4. Practice mindful eating

Paying close attention to what and how much you are eating and enjoying the texture, smell, and taste of your foods can help treat binge eating disorder.

In fact, practicing mindful eating has been shown in one review of 14 studies to effectively reduce incidences of both emotional and binge eating.

In addition, women with binge eating disorders who were provided with mindfulness and cognitive-behavioral therapy have been found in another small study to experience increased self-awareness and improved eating behaviors.

What’s more, mindful eating has been shown in a review of 24 studies to help people reduce their intake of food later in the day, helping them shed pounds.

So you can practice mindful eating, it is helpful to chew your food slowly and minimize external distractions. This can help you know when to stop eating.

5. Load up on protein

Loading up on protein can help regulate your appetite, hunger signals, and feelings of fullness.

In fact, increasing intake of protein has been shown in a study of 19 people to lead to significant reductions in body weight and fat mass.

Additionally, a high-protein diet has been shown in another study to improve feelings of fullness and fat burning, as well as increase concentrations of GLP-1, an appetite-regulating hormone.

Incorporating a good source of protein into every meal, like eggs, meat, seafood, dairy products, seeds, and nuts, is ideal to reduce chances of overeating. Choosing high-protein snacks can also make a difference.

6. Drink enough water

Drinking enough water keeps your appetite under control, thereby maximizing weight loss. It is also an integral part of your overall health.

Staying hydrated throughout the day post binge is especially important.

In fact, people who drank 500-ml water before meals have been found in a study of 24 older adults to reduce calorie intake by 13%.

Increasing your water intake has been found in one study to also increase people’s resting energy expenditure, which is the rate at which you burn calories while resting.

Water requirement is not a one-size-fits-all. It depends on certain parameters and varies from person to person. Drinking when you feel thirsty is the best way to meet your hydration needs.

7. Get enough eye-shut

Getting enough eye-shut post binge can help fight off cravings and start the next day off on the right footing.

Poor sleep has been found in studies to be associated with increased appetite. Sleep deprivation particularly affects the levels of the two important hunger- and appetite-regulating hormones—ghrelin and leptin.

Sleeping < 8 hours per night has been found in one study of 1,024 people to be associated with a higher body weight. Poor sleep was also linked to lower levels of leptin—the appetite-regulating hormone—and higher levels of ghrelin—the hunger hormone.

Like water requirements, sleep requirements also differ from person to person. However, sleeping at least seven to nine hours per night is recommended.

Sleeping a little earlier than usual after an unplanned binge can help you get back on track and get a fresh start the next day.

8. Walk and enjoy nature

Going for a walk and enjoying nature after feeling frustrated and disgusted from binge eating can help your body feel better and clear your mind.

Also, studies have shown that walking can help accelerate the emptying of the stomach and burn some of the extra calories you’ve got from binge eating.

In fact, obese women who walked three times per week for 12 weeks have been shown in one small study to reduce body fat, including belly fat.

Plus, walking and enjoying nature can reduce some of the negative feelings stemming from binge eating and eventually improve your mood.

9. Try yoga

Yoga has been shown to help improve sleep quality and reduce migraine frequency. It has also been shown to reduce the risk of overeating.

In fact, yoga has been found in one small study to be an effective treatment for binge eating disorder. It has helped reduce binge eating, leading to decreases in body mass index.

Additionally, practicing yoga can positively affect your mood to help keep you feeling motivated after a binge and prevent another episode of emotional eating.

It has also been associated with reduced cortisol levels, thereby reducing depression and anxiety.

In fact, those who practiced yoga have been found in a study of 131 people to have reduced stress and anxiety and improved mental health.

Adding yoga to your weekly regimen can be beneficial to your physical and mental health in the long term.

10. Be more active

Exercising regularly comes with a multitude of health benefits, especially after an episode of binge eating.

In fact, exercise, combined with cognitive-behavioral therapy, has been found in one study in 84 obese women to be more effective at reducing frequency of binge eating.

Exercise can also help prevent overeating by regulating your appetite.

It has in fact been reported in a review of 20 studies to help boost levels of hormones that promote feelings of fullness and suppress levels of the hunger hormone ghrelin.

Adding exercise as a regular part of your weekly regimen can help reduce stress levels and improve your mood—two things that can help prevent emotional eating.

Hitting up the gym post binge can help you reset and get back on track. Make sure to choose an activity that you look forward to and enjoy so you can stick to it in the long term.

Conclusion

An unplanned binge while on a diet can be horrible, but you don’t need to remain in that darkness. There are a lot of things you can do to reset and get back on track after a binge.

By simply eating a healthy breakfast and not skipping a meal, loading up on fiber and protein, staying hydrated, getting enough sleep, and being more active among others, you can move forward and continue towards your goals.

Forgiving yourself, accepting your mistake, letting go of the guilt, and working on getting back on track is very important.