why one binge isn't going to ruin your progress

first of all, remember that it takes 3500 calories OVER your tdee to gain a single lb of weight.☆ if you ate 500 over your tdee every day for a week, you would likely gain 1 lb. but just 1 day of 5,000 cals will not work the same, bc your body just can't absorb that much energy at once.

the risks of binging

unfortunately, there can be fatal results to binge eating, including acute gastric dilatation and gastrointestinal perforation. if you do binge, remember that you can stop before it gets worse.

how to stop eating so fast

☆ take small bites
☆ chew at least 15 times per bite
☆ put your utensils down after each bite
☆ engage in convos around you
☆ take small sips of your drink in between bites
☆ actively think about when you’ve eaten enough and when you’re actually full
☆ pay attention to how much the people around you have eaten. make sure ur not eating the most/fastest
☆ never eat everything on your plate. match everyone else’s pace but eat less than them
☆ stay present.

don't fast after binging.

this can lead to an even bigger binge that might put your life in danger. instead, eat somewhat normally for 3-4 days. this way, you can trick your body into believing you have access to food and therefore it’s ok with giving up fat.

if you don't purge, don't start.

do not brush your teeth.

if you end up purging, don’t brush your teeth afterwards; it’ll rub the acid into your teeth and ruin them. rinse with water only.☆ wait at least an hour before brushing.
☆ invest in some enamel-strengthening toothpastes and a toothbrush with soft bristles.

baking soda

mix a bit of baking soda with a sip of water and swish it around in your mouth. if your throat burns, swallow the baking soda water - in small amounts, it can be used to treat indigestion and other maladies.

bulimia cheeks

try practicing lymphatic drainage with a gua sha or just your hands.

drink (but don't chug) water

you will absolutely be dehydrated after purging, so sip on some water.

no fruit juices

don’t drink any fruit juices or acid drinks during your binge and after your purge.

don't smoke

this one’s pretty obvious. it’ll damage your teeth even more! just don’t do it.

foster good gut health

☆ take vitamins (B, C, D, zinc, and iron)
☆ kombucha is a good, low cal tea that helps with gut health

limit your use of laxatives

even if you limit it to one a day, it's still better than using it 2+ times a day. if you rely on laxatives, your body will form a codependency, causing you to need them even after recovery.

foods not to purge

☆ bread
☆ curry
☆ chewing gum
☆ noodles
☆} crisps
☆ eggs
☆ pickles
☆ nuts
☆ anything overly sticky and heavy

do NOT purge within 2 hours of taking medication

your medicine won't work if you just puke it up! swallowing baking soda will also slow or alter the effects of your medication.

chew thoroughly

ingesting large pieces of food without thoroughly chewing is asking for problems on the way up. it's much easier to choke on, it can get stuck, and you can seriously scratch up your throat.