by Katarzyna Radzka

Created on: May 04, 2009   Last Updated: May 11, 2009

The empty chocolate wrapper, licked clean bowl of what used to be pasta with cream sauce sprinkled with a handful of cheese is staring you in the eye. You reach for another bite of cake or a handful of chips and realise what you've just done.
Binge eater. You've committed the biggest sin of a dieter, a person wanting a healthy lifestyle. You've overloaded on carbohydrates, chocolate, salt and everything in between. The diet is over.

Well no, it isn't actually. A binge doesn't have to ruin you at all.

You have a few options available to suit your needs and lifestyle, and it all depends on how long you let the binge last. Everyone is guilty of binging at one point or another and it hasn't come to a tragic end, in fact sometimes it has resulted in a positive effect on the overall success, that does not mean however you should regular indulge in binge eating, on the contrary, you should avoid it as much as possible and treat yourself to mini extravagances most days of the week. A piece of chocolate after dinner is better then a full block at the weekend.

To begin with, ask yourself what caused the binge in the first place? The answer to this question will help you avoid binging the next time around. Binging is usually the result of feeling emotionally helpless, maybe you're stressed or worried or the opposite, you're out enjoying a night out with friends and refuse to deprive yourself of all the delicious meals on offer. The next day, or week, you will have to suffer the consequences. Here's what to do;

Start the day with a glass of warm water with half a squeezed lemon. This one is an old one but a good one.

Put on your work out clothes and head outside for a long walk, forty minutes is a minimum. Make sure you're walking fast, no strolling and peaking through people's fences. You need to break a sweat.

Throughout the day indulge in filling up on various fruits and vegetables. Mix it up throughout the day. Make sure they are fresh. If you don't like fruit alone, add some low fat natural yogurt and mixed nuts to the mix.

It's important to be active. You've eaten extra calories, so now you have to work hard to get rid of them. Running is fantastic, as are double work outs, one in the morning and one in the afternoon, though these shouldn't be done every day. Move around as much as possible and avoiding sitting in front of the television or computer as these are the places you're likely to binge again.

Clear out your fridge and pantry of any high fat, sugary or salty meals like chips, chocolate, cookies, pizza, two minute noodles and anything else that is hazardous to your health and waist line.

Keep a food and exercise diary for seven days. Note down everything you eat and all the exercise you do, as well as, how you feel before and after, and when you start feeling like a binge. This will give you a clear idea of where your problem areas are.

Binging is not the end of your hard efforts, in fact, it's just a moment for you to re-analyse and get back on track. If you remember to treat yourself regularly and maintain a healthy diet and exercise program without deprivation and over exertion, you won't feel the need to binge.

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