Whoops… 5 Ways to Bounce Back

Have you ever had one of those mornings after overdoing it where even your fingernails feel bloated? Yeah, me too.

Indulging over a special weekend, like the 4th of July, is totally okay! The time you spent with friends and family is priceless. And I’m sure that third s’more was totally worth it! However, feeling bloated, having indigestion, and being totally lethargic is never fun. I take these feelings with welcoming arms because they remind me why I make daily healthy choices. Sometimes letting lose for a day can actually help re-motivate you. As long as it doesn’t become a consistent pattern, one or two days is not going to completely derail your progress.

So do this with me, big breath in, big breath out. Now read these 5 ways to bounce back.

  1. Forgive yourself.

When you’re preoccupied with guilt, it’s hard to reminisce on the conversations with your friends over ice cream cones, enjoying your Dad’s famous BBQ chicken recipe, or roasting marshmallows with your kids. Do you want to replace these priceless moments with memories of your “bad” food choices? I didn’t think so. How sad to think they may be lost simply because you “fell off the wagon.”

Remember, the progress you make is from what you do the majority of the time. Don’t use your little bender as an excuse to keep the sugar party going! It’s also not an excuse to over exercise or starve yourself. Loving your body is about giving it what it needs. And right now, it needs love, regular exercise, and nutrient-dense foods.

  1. Work it out.

Exercise may be the last thing you want to do, but it’s the best thing to help minimize the effects of over doing it. Your body is full of excess glycogen from the additional carbohydrates. Now is the perfect time to take advantage of this energy-boosting, muscle-building fuel! Take it up a notch, grab a set of dumbbells and enjoy the “pump.” Some of my best workouts have been after a big indulgence. Plus, sweating is a great way to get rid of any excess water retention from over-doing it. You’ll immediately feel a sense of relief.

  1. Drink up.

If you’re still feeling full, chugging water probably sounds horrible. Trust me and drink up! Water, and lots of it, will help your body digest and release extra water weight. I love adding lemon juice to my water for an extra de-bloating and cleansing kick! Sugary, high-fat, processed foods become highly acidic in your body and can get your pH levels totally out of wrack. Focus on eating raw fruits and vegetables and make yourself a little cocktail with a shot of apple cider vinegar, water, a splash of pineapple juice, and a pinch of cayenne pepper and cinnamon to help balance out your pH levels again.

bounce back from a binge

  1. Load up on the good stuff.

The last thing you should do after a binge is starve yourself. You put yourself at risk of a second binge. Not eating all day can make you feel famished by the end of it, leading to another free-for-all.  Instead, enjoy this stomach soothing smoothie that will help ease any stomach discomfort and cleanse your body. Other naturally settling foods are asparagus, leafy greens, celery, berries, cucumber, apples, melons (papaya and pineapple are awesome to ease bloating), mint, ginger, and bananas which are filled with the anti-bloating mineral potassium. Don’t skimp out on lean protein, like egg whites, chicken breasts, fish, or healthy fats found in nuts, olive oil, coconut oil, and avocado, either. These will keep you feeling satisfied throughout the day.

  1. Ditch allergenic foods.

This week, watch your alcohol, dairy, gluten, and refined carbohydrate intake. These foods will only increase the uncomfortable symptoms. Concentrate on eating the foods listed above instead. Also realize that your cravings for sugar and fats may be heightened. Find healthy alternatives to help calm these cravings like green tea (which can help boost your metabolism too!) with almond milk instead of milk, banana nut protein pancakes instead of sweets, nuts instead of cheese, quinoa and brown rice instead of bread, cauliflower puree instead of potatoes, etc. I love making chocolate almond milk to cure chocolate or sweet cravings. Stir in 1 tbsp of unsweetened cacao powder in unsweetened almond milk and add a tbsp or two of granulated stevia for sweetness. Enjoy it hot or cold!


Health and happiness,


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*If you suffer from regular binge eating, please consult a doctor.

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Great tips! I have finally learned to forgive myself for indulgent eating because I felt so guilty afterwards that I just spiral for another couple of days. Thank you for sharing at Ravenwould.

  2. This is really inspiring. Thank you for the great advice! Definitely going to bookmark this

    Much love, Kyla Mae / kylasalonga.blogspot.com

  3. wow, these are indeed good and practical ways to bounce back. I need to put them in action. Thanks for sharing.

    1. No problem, John! Let me know if they help!

  4. I started my morning by reading this piece and it just filled me with positive energy and motivation. We all slip up sometimes (and it’s so worth it from time to time!), but we can always bounce back to our daily healthy habits. Great post!

    1. Aw this is the best! Thanks girl.

  5. So thrilled I found your blog! I’m a fitness blogger myself. This is so true, I love to live life but you do find it creeps up on you!

    1. Thank you so much Annie!! Always fun to connect with other like-minded women ???

  6. I’m about to drink a couple of bottled waters w/lemon juice…..I do feel bloated today.

    1. It will help so much!! Hope you feel better tomorrow ?

  7. Great tips! I didn’t go too crazy over the July 4th weekend, but I need to remember these for when I do. Usually working out makes me feel the best about the binge and gets rid of the bloating the fastest.

    1. I agree! Exercise is the best medicine 🙂

  8. I wish my eating habits were as good as this but I have a love hate relationship with food since a teenager! I wish I could grow a healthy relationship with the things I eat but I constantly fearing putting on the weight so I’ll go without until I am ravenous and then have no choice but to binge!

    It is a vicious circle.

  9. Really great tips! Always helpful reminders that it’s okay to slip up and enjoy the moment!

  10. Love this!! I seriously needed this post on Monday. I slightly over did it on the weekend and added about 2 lbs of water weight and bloating. Not fun. Will definitely remember your tips.

    1. 2 lbs of water weight is nothing! Just two days back on track and following these steps and you’ll feel good as new! Xoxo

  11. I felt like this yesterday, heavy weekend of overindulgence made me so gross! Lots of fruit, water, and stretching out.

    1. HAha it’s the worst feeling!! But so fun to indulge in the moment 🙂

  12. Exercising has become my go to method to bounce back. Even if I don’t do a lot, just a quick 10-20 minutes helps improve my mood every time.

    Such great tips.

    1. Anything is better than nothing!! Exercise is the best medicine 🙂

  13. I’m amazed by the difference simply drinking water makes.

    1. I always have a water bottle in hand. I feel horrible if I get dehydrated.

  14. Haha, I was just looking for props in a friends shop who said he over did it this holiday weekend. Guilty of the same thing….well a bit. But that’s what holidays are for aren’t they. Following the advice here can get a person back on track in no time 🙂

  15. These are great tips! I just started my weight loss journey ( again) and knowing things like this really helps me stay focused!

    1. Woohoo you got this Bridgette!! Let me know if there’s anything else I can do to help you achieve your fitness goals

  16. Haha, what a great post to read right before I go to indulge in some holiday fun! I’ll be coming back here tomorrow to remind myself of how to recover. Thank you!

    1. Haha perfect! Looking forward to having you back tomorrow ?

  17. Great tips. I always hate when I fall off my workout la b/c I struggle to get back in the mood

  18. Thanks for this encouragement–all the social events add up to extra pounds and negative self-talk so we all need the consolation! Happy 4th.

    1. You’re so welcome Michele!!! Happy 4th right back at ya ?

  19. Great post. It is so true that our physical well-being is so essential to being able to bounce back mentally. I know that when I am looking to make changes in my life for the better, exercise always helps me think a little clearer.

    1. Exercise seems to cure all. My dad always taught me – if you don’t feel better after a workout, then you’re definitely ill ?

  20. I think half the battle is just “:resetting”. Just because you dropped your phone doesn’t mean you have to smash it 😉 Take a breath and change course!

    1. Exactly!! I love that metaphor, Shelby.

  21. Ugh, I hate that over-full, bloated feeling! You’re right, the idea of drinking lots of water then just feels gross, but it does help. As does a good bout of exercise! ??‍♀️

    1. Right??!! Totally feeling it today haha! Chugging water as I type ?

  22. These are great tips for getting back in the swing of things!

    1. Thanks Michaela!! Appreciate you stopping by?

  23. Some great tips here! Loved the post

    1. Thank you Steven! Hope it helped ya out 🙂

  24. This is great advice! I sometimes binge and then I feel sooo terrible.

    1. Thank you, Lena! It can be a terrible feeling both mentally and physically. Just always remember it’s temporary and you have not undone all of your progress 🙂

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