How to Get Back on Track After Binge Eating

Overeating is a problem many people face during their weight loss journey, especially during the holiday season.

While it’s true that one meal won’t completely derail your progress, just like one workout won’t give you the body you’ve always wanted, too many dalliances with excessive calories can lead not only to weight loss plateaus but also weight gain.

Here’s how to get back on track after binge eating.

5 Ways to Get Back on Track After Binge Eating

#1 Fill Up on Veggies

Over the years, you’ve no doubt heard about “superfoods.” While there is no official definition for what a superfood is (it’s largely a marketing term), superfoods generally describe foods high in vitamins, minerals, and antioxidants.

Vegetables of all kinds easily qualify as superfoods as they are abundant in all sorts of micronutrients to support health and wellness.

As a bonus, vegetables are also packed with water and fiber, which help prevent overeating.

By slowing down the digestion rate, vegetables help promote feelings of fullness, leading you to feel less likely after you’ve finished a meal and thus less likely to overeat or binge.

Research shows that individuals who increase their fiber intake consume 10% fewer calories, on average, and tend to lose more weight compared to individuals who consume less fiber. [1]

Additional studies back up these findings as they’ve found that people who eat more vegetables lose more weight and feel less hungry .[2]

If you’re looking for ways to incorporate more veggies into your daily diet, you can try adding some veggies to your snacks, as well as ensuring half of your plate at mealtime is covered by fibrous, non-starchy vegetables.

By upping your veggie intake, you’ll help reduce hunger, increase feelings of satiety, boost nutrition, and help prevent overeating at mealtime and throughout the day.