This is a moment of truth and accountability for me.

I overindulged this weekend.  My family spent the Fourth of July weekend in Park City and I knew going into it that I was going to be surrounded by tasty treats and temptations.  I prepped my food, packed healthy snacks and planned on tracking every bite, lick and taste to keep myself on track. I did pretty well…until Saturday night.

One handful of cheddar popcorn turned into half the bag and dark chocolate is my weakness.  Top that off with some chicken bacon artichoke pizza and I woke up on Sunday morning feeling bloated, groggy and guilty.

In the past, I would have coped with this by feeling shameful about going off my plan and attempted to “make up” for it by restricting myself from food and punishing myself with hours of cardio and negative self talk.

Can anyone relate???

Here’s what I’ve learned: Perfection is a myth and success is not linear.

These things happen! It doesn’t mean you’re a failure. It doesn’t mean you’re defective. It doesn’t mean you lack will power or self-control. And it certainly doesn’t mean that you’re back at square one.

Here’s what it means: YOU HAD A SETBACK. That’s it.  We can even call it a “hiccup.” It means you enjoyed delicious foods with friends and family because it was a special occasion.  Which you absolutely should! You are human and you deserve to enjoy your life!

Trust me, I’m all about staying committed and accountable to my goals, but every now and then it’s okay to value memories > macros.

That said, I do feel “ick” sometimes after a setback.  And if that’s happened to you, then here are my top 6 tips for undoing the post binge “ick” and moving forward.


This is the most important message. Okay, you ate more than usual. You might feel embarrassed, ashamed, or just mad at yourself. But get over it! It happened, and there is no point in wallowing in the past. Because in the grand scheme of things, you have a million more meals to eat in life, and this was just one that went awry. So big deal! You indulged. You lived. And you survived. The way I have learned to work through it is by using positive affirmations. As cheesy as it sounds, talking to myself in a loving way, “I am not defined by the food I ate. I enjoyed my food, I enjoyed the company, I lived my life, and now I am moving forward and feeling good.” The more positive self talk you can give yourself, the better. And ain’t nothing cheesy about loving on yourself.  So let’s move right along.


It’s tempting to think about eating less to compensate for a binge. But that’s not quite how it works when you’re in it for the long game and your goal is to build a healthy lifestyle with long term results.  Start your day with a nutritious breakfast to keep you full and satiated throughout the day. This is especially true if you binged on sugary or salty foods. A proper breakfast is one that is balanced in terms of protein, carbs, and fats. A smart choice? Try some plain oatmeal, mix in a tablespoon of almond butter, and a handful of berries and enjoy a veggie egg white omelet on the side.  The point is, don’t start your day by depriving yourself or by continuing your downward spiral with leftover sugary snacks.


This one is tough because when you wake up post binge, you feel bloated, sluggish, and gross. I’m speaking from experience. But the best thing you can do for yourself is IGNORE those feelings, put on your favorite gym outfit, and go sweat. Take a class, lift some weights, and put those extra calories to good use! Don’t feel like being around other people? No biggie. Go for a walk!  The point is just to get your blood flowing and those good endorphins going again so that your mind shifts back into a more positive space. Exercise is not a punishment for what you ate; it’s fuel for your mental well-being, and makes you feel physically strong. It’s also good for digestion and moving that food through your system.


I can’t say this enough. Why? Because it’s the best way to to flush your body out! Water helps aid the digestive process, and it’s even more important after overindulging. So how much water you should drink daily? Again, every person is different, the daily recommended amount is half your body weight in ounces.  After an indulgence, I shoot for TWICE that amount!  Even if you don’t feel thirsty, drink up.  Water helps keep you full, and helps you determine whether you’re hungry or just having a craving. If you drink water and 10 minutes later you’re still hungry, it’s hunger! Go eat some nutritious food!


This one may sound strange, but just trust me on this. Oftentimes, when we eat too much, whether in public or in private, we tend to feel shameful and alone in our struggle.  I’ve found that one of the most helpful things for me to drop the shame when I’ve binged has been being open about it.  Trust me when I tell you there is nothing to be ashamed of and you are definitely not alone.  We are all human and all experience challenges.  Let others in!  Talk to your coach, your family, or find an accountability buddy.  This is why I believe in the value of coaching and why I have a coach myself.  Knowing that I have a support system to catch me when I fall and encourage me to move past my challenges and get back on track has been one of the most comforting things as I get back on track has been one of the most comforting things to me along my personal fitness journey.  If you don’t have a coach or someone to hold you accountable to your goals, I highly encourage you to hire one!

#6) And last, but certainly not least, DON’T WEIGH YOURSELF

Or toss that scale away all together.

  1. You aren’t defined by numbers on a scale.
  2. Excess water weight and elevated stress levels can temporarily pad the number on the scale.
  3. What BENEFIT could possibly come from weighing yourself post binge? Nada, so don’t go there. Instead, focus on the steps above, practice self-compassion, and think about moving forward.

I hope these tips have helped. Have others that have worked for you? Share by replying below or sending us an Instagram DM @keynutritionutah

Chelsey Bird

Author/Nutrition Coach

I am a Nutrition Coach for Key Nutrition. I love sharing my passion for fitness and nutrition, follow my posts for more useful tips and tricks!