What to do after a binge?

Stepping on the scale right after a binge is usually a bad idea because the number doesn’t reflect real weight gain—it mostly reflects temporary water retention, food volume, sodium, and digestion. After eating more than usual, your body holds onto water and is still processing food, which can make the scale jump quickly and dramatically. That number is misleading, but our brains often treat it as a judgment or a failure.

Seeing that spike can trigger guilt, shame, or panic, which often leads to extreme reactions like restricting, over-exercising, or another binge. Instead of helping, the scale can pull you into a cycle where one moment turns into several bad days.

What to do instead:

• Give your body time. Weight naturally fluctuates day to day. One meal or one day does not define progress.
• Return to normal eating. Skipping meals or “compensating” usually backfires and increases the urge to binge again.
• Focus on how you feel, not the number. Hydrate, rest, and eat balanced meals to help your body regulate.
• Practice neutral self-talk. A binge is information, not a moral failure. Ask what led to it instead of punishing yourself.
• Delay the scale. If you weigh yourself, wait a few days until things normalize—if you weigh yourself at all.

The goal isn’t perfection. It’s breaking the cycle and choosing responses that actually support your body and mind.