6 Ways to Bounce Back after a “Bad” Eating Day

6 Ways to Bounce Back after a “Bad” Eating Day


In this post, I’m going to show you 6 ways that you can bounce back after a bad eating day. No need allow any guilt to eat up the rest the day – it’s not worth it!


Yesterday may have been one of “those days” – and we all have them from time to time. One of those days where seemingly unavoidable situations force to you eat a whole lot of food that you know won’t leave you feeling good.

It could been brought on by attending a party or a wedding where there was tons of amazing food (or lots of bad catered food that you felt obligated to eat), or by going out for dinner with friends and splurging on dessert, by stress eating or even a binge eating session (maybe it’s been a rough week).

Sometimes it can be difficult to stick to our “ideal eating plan” and often we can feel like we’ve “failed” at attempting to pursue a healthier diet when we’ve had a “bad” eating day.

Here are some practical steps that will help you to bounce back after a “bad” day of eating so that you feel confident, healthy and back on track once again.



1. Don’t freak out

After a bad eating day or a bad food binge, it can be really easy to freak out! But freaking out over this “bad food trip” can often lead to feelings of guilt, shame, anxiety, stress, depression and anger – which could lead to even more “bad eating”. It’s best to keep calm and (you know what they say) carry on.

2. Quit the guilt

It’s so easy to feel guilty and ashamed after having a big slice chocolate of chocolate cake, a binge session or a bad day of eating… but this NEVER helps anything. In fact, it only makes things worse. Feelings of guilt can lead to low self-esteem, low confidence levels and more bad eating or bingeing. Instead of feeling guilty (and I know it can be hard not to feel guilty) it’s best to look forward to a new day that can be filled with new possibilities. It’s best to acknowledge what has happened in the past (“bad eating day”) and forgive yourself for whatever you have eaten (this can be hard but it’s essential) – then choose to love your body by caring for it better TODAY.

3. Avoid starvation tactics

It can be tempting to starve yourself after a bad food binge, but this is not a good idea! Trying to correct a day day of eating by starving yourself for the rest of the day (or the next few days) is not a balanced way to live. It’s always best to continue eating normally as soon as you can after a bad food trip. Focus on eating healthy foods that leave your body feeling good.

4. LOVE your body & yourself

Loving and caring for your body better may include eating nourishing foods and getting some exercise, these always make me feel better! I know that after a bad day of eating or a binge session, it’s always best to get back on the wagon as soon as possible (in this case the wagon is self love).

5. Get a little bit of exercise (just 16 minutes)

Instead of feeling ashamed, sad or depressed about the food binge, why not channel that energy towards something positive – like exercise? Doing some exercise will make your body feel “clean” once again (sometimes it’s good to sweat) and will leave you in a happier state (exercise releases happy hormones). BUT keep in mind that you don’t have to spend all day in the gym to compensate – why not take part in my 16 minute workout challenge? Everyone has 16 minutes.

6. Eat good food, but not too much good food

It seems rational to eat a whole lot of healthy food (like an entire bag of spinach or a plate of broccoli) after a binge to “balance out” the chocolate cake & ice cream… BUT this can often make things worse. Eating a whole lot of healthy food after eating a whole lot of “unhealthy” food can often just add extra calories to an already large amount of calories consumed. Overeating healthy foods can also often lead to another binge or another “bad eating day” – because you will likely feel deprived of foods that you usually eat. It’s best to eat a normal, balanced diet after a bad day of eating – rather than too much healthy food!

Here is a 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs!


Remember that after a “bad” day of eating it can be really easy to feel guilty and ashamed – but don’t, because we all have bad days sometimes.

The best way to bounce back after a binge is to love yourself by choosing to take care of your body better – by nourishing it with good foods (a balanced diet) and getting a little exercise!

Liezl Jayne xo

Photo’s by Liezl Jayne Strydom – for liezljayne.com