Getting back on track

Start your morning with some high intensity exercise, even for just 15 minutes, but make sure it's high intensity! Tabata, HIIT, fartlek, burpees...pick your poison, just get the heart rate up. If you've been eating a lot of junk over the previous day or 3, you'll feel it Best inspiration ever to start eating properly again

Stop writing about how you should do it and just do it. Nobody else can do it for you.

Weird to see advice to do HIIT when you don't even know what the OP's activity level is. Walking can "get the heart rate up". So can jogging or many other low-impact things. I'm not debating the benefits of HIIT. But HIIT is a tool to add to a calorie burn. That's not what the OP's stated problem is. Her stated problem is "mindless eating".

If the OP is working on weight loss, HIIT could be the worst advice, especially if she's not exercising now. So, no, it doesn't have to be high intensity. That would have demotivated me in the early stages.

As @OliveGirl128 says above, it's the next choice that matters.[/quote]

...um, as you've noted, walking can get the heart rate up...so HIIT for OP could be walking!

(Exhibit A for why I don't post in these forums... )

Start logging food here on MFP. Even if you don't eat perfect or in the amounts you planned, log it. Habit of honest logging increases mindfulness about what we eat. And since we have that lazy gene we tend to make things easier to ourselves, so most probably you'll immediately start to eat less just to be able to log easier and quicker.

Other then that, it all breaks down to dedication and just-do-it philosophy. It will be a bit uncomfortable at first, but it will be easier with time.

Don't go into another extreme though...just eat today how would you like to eat for the next twenty or thirty years.

This is why Diana.
Today is a new day. Clean start. Start over and just keep going!!!
Nobody can do this but you.
You can achieve it. You just have to believe it!!

Change your mindset, a couple of days of bad eating do not a failure make, yeah sure you might have put your progress back a couple of days, but in the grand scheme of things, you might gain a couple of pounds of water weight and a pound or two of fat if you've really gone to town (bear in mind that you need to have eaten approximately 3500 calories above your maintenance intake to gain a pound of fat).

When you realise it's just a tiny blip in the bigger picture it's a lot easier to get back to it. I also recommend logging binges in their entirety and own it, it has really helped me to be 100% honest in my tracking. I have had days (though a lot rarer than they used to be) where I have eaten in excess of 4000 calories, whilst not justifying it, I can see that in context if I have eaten in a 500 calorie deficit the other 6 days that week, that I am still in a deficit over the week and I have nothing to gain from quitting. So when it happens, and it still does from time-to-time I log it and move on, I try to figure out what it was that made me eat that way and try and find a way to manage that situation better if it comes up again.