I found this article online, and thought if would be helpful to keep and pass on to anyone reading this blog. It's not about what causes a Binge, as that is for each individual to discover for themselves, but provides information on what to do the day AFTER. See the website noted at the end for the complete article, these are the specific TIPS offered.
You wake up the next morning feeling awfully hung over, bloated, and worst of all, guilty for the binge AND the work you probably canceled out at the gym. So before you go crying and beating yourself up, think logically. Here are the steps for your recovery!
1. WAKE UP - water + 20-30 minute walk.
Drink 2 cups water to get rid of those toxins in your body and help alleviate bloat. And, move move move! Use up some of the stored carbs!!
2. BREAKFAST
(Oh, before breakfast, try to unload some of the foods from last night before you begin putting more in your tummy.)
DO NOT skip breakfast. You may think eating more is just ingesting more food aka eating more and storing more fat; this is truth only if you eat carbs. So eat a light breakfast of egg whites and some fat free cheese or something. PROTEINS ONLY. Then drink water :)
3. THROUGHOUT the day
Go really light on carbs. Use what you ate yesterday. Keep drinking water. Keep moving! Keep eating PROTEINS 2-3 hours.
4. MOST importantly
Learn! Write down what triggered your binge yesterday, how you felt throughout the process, how you felt afterwards, and how you feel NOW. For the next couple days you will be using those stored carbs so keep it low carb. Remember it takes about 48 hours for those carbs to really settle in as weight gain and as water weight, so if you go to the gym in the next two days, don't expect to see weight loss. Just try to counter all those carbs you ate.
One more thing, I mentioned above. You must remember that your body is smarter than you think. IF you restrict, it will know and will only hurt you. Restrict carbs yes, but proteins, no. Also, your body recognizes changes instantly and adapts accordingly. That's why you cannot ingest 3,000 calories of carbs, sleep, and then just burn them off the next day. Your body is quick to response and will imeediately use those carbs for energy, or store them.
So your job is not to feel regret or guilt, but to LEARN and move on. Make your body adapt to your new habits - healthy proteins for the next couple days, minimal carbs, and exercise. After 2 or 3 days, you'll be looking good as new.
http://caloriecount.about.com/forums/weight-loss/binge-tips-1
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