Just binged about 4000-4500 calories....

diddyninja

Hi so Im on a caloric deficit to shed some body fat of about 1850 calories I'm 5 9 160 but I'm trying to also maintain my muscle mass. Anyways today I ate about 4500 calories... I feel terrible now what should I do? Should I fast for 24 or even 48 hours? I've fasted for 24 hours once before so I could do it again... Just need some tips so I don't halt my fat loss as much as possible!

jaga13

I wouldn't look for a rule here. You're probably going to be full the rest of today and maybe even much of tomorrow. Just wait until you're hungry again to eat but don't torture yourself.

sunfastrose

Do NOT fast; it will be more likely to set you up for another binge. GO back to your regular goal. Do a post-mortem on why you binged - hunger? emotions? - and try to plan for the next time.

scolaris

Eat when youre honestly hungry, but don't go overboard 'punishing' yourself. Just get back on track where you are. Instead of reacting emotionally, try to look at it with a dispassionate curiosity... Where did it start to go off the rails and why? Could you have planned differently? What might you try instead next time you are faced with similar triggers or circumstances? That's WAY more important information than a few thousand measly calories one way or the other.

goldthistime

Best thing to do is forget about it and look forward. The sooner you can learn to shake off shame/guilt the better. If you are full tomorrow, definitely eat less (but "nothing" might be too restrictive). If you are hungry tomorrow, eat at your normal deficit and consider whether you have set your deficit too high.

callsitlikeiseeit

log it and start new tomorrow.

slimandsmiling

I agree with others...we all do it to varying degrees. Log it and start again tomorrow with a new awareness. Xxx

curvy_gamer_loses

Log it, tomorrow is a new day. I have this problem too.

Vanessalookingood

Forgive yourself and get back on track. There will be bumps in the road ahead. Perseverance is key.

Squirrel698

Absolutely do not punish yourself. Life is full of two things, blessings and lessons. This is a lesson, so learn from it and do better next time. I doubt you even stalled your weight loss if it was just one day. People have 'cheat' days all the time and keep on going and losing. Keeping on trucking. Eye on the prize.

oolou

Start afresh tomorrow. You'll probably find that you aren't that hungry tomorrow anyway so you'll end up eating less than usual. Don't fast. If you must do anything, do some extra cardio to mitigate the additional calories today?

chulipa

At least you wont be hungry today you may feel miserable but it was one day just learn from it and tomorrow is a new day

miryamch420

I just had a 2000 calories dinner with friends. Total of the day over 3000 calories. So yeah I know how you feel. I wish there was a magic eraser to undo what I did tonight, but there isn't. So I have to suck it up and try not to let it happen again.

jklei169

diddyninja wrote: »

Hi so Im on a caloric deficit to shed some body fat of about 1850 calories I'm 5 9 160 but I'm trying to also maintain my muscle mass. Anyways today I ate about 4500 calories... I feel terrible now what should I do? Should I fast for 24 or even 48 hours? I've fasted for 24 hours once before so I could do it again... Just need some tips so I don't halt my fat loss as much as possible!

Do nothing. 3000 calories will add about 1 lb. Go back to your 1850 diet tomorrrow and enjoy the full belly today. You just tripped up. forget it an move on.
Just curious, what/ how mucj did you eat? if you dont mind sharing. Im on a calorie deficit also and often feel like going all in for a day. just curious what it would take.

jklei169

sunfastrose wrote: »

Do NOT fast; it will be more likely to set you up for another binge. GO back to your regular goal. Do a post-mortem on why you binged - hunger? emotions? - and try to plan for the next time.

Great advice. If you dont understand what triggered it you can not plan to overcome the urge if it hits again.

Francl27

jaga13 wrote: »

I wouldn't look for a rule here. You're probably going to be full the rest of today and maybe even much of tomorrow.

HAHAHA.

Really jealous of people who actually have that happen to them.

OP - your regular deficit will do just fine. Fasting and trying to make up for it by eating too little will just make you binge again.

yourhiddengem

Don't fast or try to make up for it or it may lead to a cycle of binging and starving IMO.

Forgive yourself. We're all human and this stuff is hard! I once ate a bag of chocolate pretzels that were 2000+ calories for breakfast when I first started losing weight!

Start again tomorrow and stick to your goal. Remember how bad you feel now if that helps you stick to your goal in the future (sometimes that helps me)

archie313

Consider a scale that calculates your body fat in addition to your weight. There are several out there, this is the one I have (http://www.amazon.com/gp/product/B0009V1YPK?psc=1&redirect=true&ref_=oh_aui_detailpage_o05_s00) You want to see both your weight and body fat decrease. If only your weight decreases, you're losing muscle mass. To help avoid losing muscle, ensure you're eating enough protein. This site will let you know how much you're getting. If 20% of your daily calories are from protein, that will be plenty. Hope this is useful and good luck!

ngagne

Just go back to your normal diet/eating habits tomorrow. When I was strictly following my macros, I'd give myself 1 day a week out with husband - that 1 day, with alcohol, I'd have anywhere from 2300 -3600 calories. Normal day would be 1650. (5'5 SW 150). I lost at least 1.5 pounds a week doing that for 6 weeks & 15 pounds lost.
So I don't think 1 day hurts you at all.

ClosetBayesian

archie313 wrote: »

Consider a scale that calculates your body fat in addition to your weight. There are several out there, this is the one I have (http://www.amazon.com/gp/product/B0009V1YPK?psc=1&redirect=true&ref_=oh_aui_detailpage_o05_s00) You want to see both your weight and body fat decrease. If only your weight decreases, you're losing muscle mass. To help avoid losing muscle, ensure you're eating enough protein. This site will let you know how much you're getting. If 20% of your daily calories are from protein, that will be plenty. Hope this is useful and good luck!

1. Wrong thread?
2. Those scales are notoriously inaccurate

emmycantbemeeko

callsitlikeiseeit wrote: »

log it and start new tomorrow.

This.

Don't fast. Don't punish yourself. It's not a moral failing, and in the ABSOLUTE worst-case scenario you set your fat loss goal back by a fraction of a pound/a few days. This is not a big deal. Getting in to a cycle of self-loathing, starving yourself as "punishment," and bingeing again when your mind/body rebel from that, would be a big deal. This is a marathon, not a sprint. Think about what triggered the binge, and how you can avoid that scenario next time.

Then get back on the horse tomorrow.

mjwarbeck

Not a big deal....was just looking at my log and one Saturday I was at 5600 calories ...pizza, pints and chips. Next day...back on track. Still losing at the same rate...

diddyninja

Thanks for all these wonderful tips guys! I probably won't eat as much food tommorow anyways since I'm still feeling full hours after the binge. I think what caused this to happen was the fact that I'm tired of counting calories and macros and restricting what I eat

Orphia

diddyninja wrote: »

Thanks for all these wonderful tips guys! I probably won't eat as much food tommorow anyways since I'm still feeling full hours after the binge. I think what caused this to happen was the fact that I'm tired of counting calories and macros and restricting what I eat

Is your calorie limit too low? Is your weekly weight loss goal too strict? You might be being too aggressive.

What is your height, weight, goal weight, and weekly loss goal?

jacklifts

You know....what I've been doing lately is instead of fasting or going back to caloric deficit, the next day I eat near maintenance. For whatever reason, that helps me psychologically, as going back on the caloric deficit also feels like self-punishment. Success in this diet for me has been intimately tied to reducing my anxiety over foods/caloric deficit/speed of weight loss. By eating near maintenance for the next day, it helps to ease the anxiety of making sure I have to stick to a caloric deficit the very next day after a large caloric intake.

archie313

ClosetBayesian wrote: »

archie313 wrote: »

Consider a scale that calculates your body fat in addition to your weight. There are several out there, this is the one I have (http://www.amazon.com/gp/product/B0009V1YPK?psc=1&redirect=true&ref_=oh_aui_detailpage_o05_s00) You want to see both your weight and body fat decrease. If only your weight decreases, you're losing muscle mass. To help avoid losing muscle, ensure you're eating enough protein. This site will let you know how much you're getting. If 20% of your daily calories are from protein, that will be plenty. Hope this is useful and good luck!

1. Wrong thread?
2. Those scales are notoriously inaccurate

Not the wrong thread. He said he's trying to maintain muscle, so weight loss in tandem with fat loss indicates muscle mass is maintained. As for accuracy, it's true, scales aren't the gold standard, far from it. However, the inaccuracy of bioelectrical impedance, the technology these scales use, can be relied upon. If someone is interested in maintaining muscle and losing fat during weight loss, perhaps accuracy isn't as important as the general trend.

malibu927

diddyninja wrote: »

Thanks for all these wonderful tips guys! I probably won't eat as much food tommorow anyways since I'm still feeling full hours after the binge. I think what caused this to happen was the fact that I'm tired of counting calories and macros and restricting what I eat

How long have you been in a deficit? Maybe it's time for a 1-2 week diet break to clear your head.