What to do after a binge

Key Points

• Prioritize resting and resetting after a binge.
• The road to recovery starts by identifying and treating binge triggers.
• Binge eating can be treated by a combination of nutrition therapy, psychotherapy, and medication.

The moments following a binge can be intense. You may feel overwhelmed by feelings – of fullness, nausea, shame, guilt, embarrassment – and it can feel impossible to know what to do next.

Take a deep breath. Remind yourself that you’ll be okay. Take a drink of water and try to be present.

Here’s what to do after a binge and how to start seeking care for binge eating disorder.

What is binge eating?

Binge eating is when you consume a lot of food quickly and feel like you can't control it. If this happens often, like at least once a week for three months, it might be a sign of binge eating disorder (BED).

During a binge, people often feel a loss of control, like they can't stop eating, even if they want to. This act of compulsive eating gives an immediate sense of relief or comfort but is usually followed by guilt, shame, sadness, or frustration.

You may find comfort and a sense of safety in food and turn to it in difficult times. This is a common response, but binge eating takes it to the extreme.

What counts as a binge?

A food binge is characterized by eating unusually large amounts of food in a short time. According to the DSM-5, that can also include:

• Eating when you’re already full or not hungry
• Eating unusually quickly
• Eating until uncomfortably full
• Eating alone or in secret

A binge is usually accompanied by a sense of guilt, shame, or distress over the amount of food you ate. Those who struggle with binge eating often have low esteem related to their body image and eating habits. There may be a sense of loathing pertaining to food and eating. They may also frequently diet without achieving meaningful weight loss.

What should I do after a binge?

“The very first step I recommend after a binge is to take a deep breath,” says Rita Faycurry, RDN. “Take a moment to find some calm. You may feel an impulse to “fix” the binge—by exercising as much as possible or restricting your eating—but the best first step is to find a moment of peace as you come out of the binge.”

Here are steps to take after a food binge:

Relax and reset

Be kind to yourself. As mentioned, you may feel shame, frustration, or embarrassment – that’s not uncommon. Letting your inner critic take over and harshly judge you for your actions will only add fuel to the fire. Take a deep breath and try to find some calm before moving forward.

Drink some water

In addition to promoting calm, drinking water can help flush out your system and support your body’s recovery. Of course, proper hydration is essential for all health systems, too. Drink slowly and try to be present with each sip.

Go for a walk

Gentle, mindful movement is a great way to reconnect with your body and aid digestion. Don’t think of this as a way to “cancel out” the food. Rather, consider it an act of self-care, as walking after eating can aid in digestion.

Don’t purge

You can’t actually “undo” a binge, no matter how you try. Vomiting, using laxatives, or exercising excessively only adds to the problem. Purging behaviors can cause serious harm to your health, including:

• Dental problems
• Heart issues
• Low blood pressure
• Stomach issues
• Severe dehydration and electrolyte depletion
• Irregular menstrual cycles
• Organ failure
• Stroke

Stay off the scale

Checking your weight after a binge is unhelpful and can lead to unnecessary shame and distress. Remember, your weight does not define your personal value. Resist the urge by focusing on remaining present. Speak with or call a loved one, go for a walk, listen to music or a podcast, or do another activity you enjoy to divert your attention.

How to stop bingeing for good

Once you’ve reset from the binge, it’s time to start exploring long-term solutions to prevent repeat binge episodes.

1. Identify the cause or trigger of the binge

Were you feeling emotional before the binge?? “Stress, trauma, and even boredom can lead to binges,” says Faycurry. “You may find an instant sense of comfort in giving in to the temptation to binge. You may binge simply to find this relief. It’s important to recognize that you can resolve these feelings by methods other than bingeing.”

For some, certain foods may trigger a binge. Many people find candy, ice cream, chips, and other “indulgent” foods to be triggering.

You can prevent another binge by identifying these causes and trying to divert the behavior when they reoccur. Next time you feel bored and the same feelings leading to a binge appear, turn to another activity instead, preferably one that leads you away from the kitchen.

If you’re still fixated on food, ask yourself if you’re truly hungry or just bored (or feeling another emotion). Taking some mindful sips of water and journaling about the feelings instead can be an effective diversion to prevent another binge.

2. Reset your relationship with food

In addition to identifying and treating the root cause of your binge eating, it’s also important to reset your relationship with food. You may eat for comfort or numbing. Reframing food as an important source of nourishment and pleasure is a powerful way to cultivate a healthier relationship with food.

Here are some helpful habits:

• Stop considering foods good or bad: This fuels the sense of guilt and shame that often keeps you stuck in the binge-and-restrict cycle.
• Eat slowly and savor each bite: Practicing mindfulness while eating can help you connect with your food and feel more satisfied with each meal.
• Stop restricting: Excessive restriction often leads to binges. Many find that increasing how much they eat on a daily basis helps prevent binges since they feel more satisfied and full throughout the day.
• Eat at regular intervals: Having regular meal times is also helpful. An erratic meal schedule can mean you go for too long without food and end up bingeing later out of extreme hunger.
• Get enough protein: Protein is key to promoting a sense of satiety and keeping your blood sugar balanced. Aim for at least 20-30 grams per meal and 10-15 grams for a snack.
• Prioritize sleep: Sleep is the true backbone of all health. It helps reduce stress and keep your hormones in check, including hunger hormones.

3. Seek treatment

Binge eating typically has a multi-modality treatment approach:

Nutrition therapy

Dietitians are some of the most qualified professionals to help you recover from binge eating disorder. Binge eating can lead to various nutritional issues, including malnutrition, gut problems, insulin resistance, obesity, and more.

A dietitian can assess your symptoms and health history to help you return to a healthy baseline. From there, you will work together to address your triggers and eating habits to start resetting your relationship with food.

Find a binge eating dietitian covered by your insurance today with Fay.

Psychotherapy

Binge eating is considered a psychiatric disorder and often requires psychiatric care. Cognitive behavioral therapy (CBT) is the most common form of treatment, though there are other options too, like dialectical behavioral therapy (DBT). Your doctor and therapist will decide which methodology is right for you.

Medication

Medication, when combined with therapy, can be a powerful tool for managing binge urges. Vyvanse is the first medication approved by the FDA to treat moderate to severe binge eating disorder (BED). Your doctor and therapist will determine whether you are a candidate for binge medication.

Find a binge eating disorder dietitian

Fay helps connect you with qualified BED dietitians covered by your health insurance. That means you can get the help you need for as little as $0 per session.

Get started today.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.