How to bounce back after a Binge eating session?

itsLuciaxo

So this whole week I had followed my diet and exercise plan effectively. I even started to lose weight and get a flat stomach. Unfortunately something always triggers to fall off and binge, chocolate. I innocently rewarded myself with a chocolate bar to which caused me to fall off completely. One chocolate bar turned to three chocolate bars, Oreos, chips, a donut. I mean I went crazy, definitely over 2000 calories. I stopped eating at 10pm and now I feel completely terrible and hopeless

abralea

Tomorrow is a new day...think positive ...you have been doing really well!

usmcmp

The biggest thing you don't want to do is to try to make up for it. You'll start a binge and starve cycle that is very hard to break. Each day is a chance to do better. Work on figuring out your trigger, but put this latest binge in the past.

Personally, I like to lift weights the day after I binge eat. I figure it is a productive way to use those extra calories and those tend to be the best sessions I have in the gym. Then I make sure to eat plenty of protein and vegetables to avoid the hunger that happens the day after a binge.

Rachel0778

Step 1: Forgive yourself. No one is perfect 100% of the time. What's done is done and beating yourself up won't help anything

Step 2: What triggered the binge? Were you feeling overly restricted? Are your calories too low/set at an unsustainable level? Were you emotionally eating?

Step 3: What can you do in that situation next time to prevent the binge from occurring? Should you plan more treats into your meal plan? Is your meal plan too restrictive or your calories too low? Can you call a family member or friend if you're feeling sad/lonely? Etc.

Step 4: Move forward and get back into your routine of healthy choices and exercise.

Don't worry. Bingeing is a common occurrence, especially among dieters. It's all about learning what your triggers are and preventing them in the future

efokken

.... I like chocolate too.... *sad face*... but really a happy face! lol

southbaysonia

Like falling off the wagon and turning to drugs or alcohol, for me/in my experience, the decision to binge is made before the first bite. It's always emotional. It's helpful to me to think back - hard - and try to uncover the source. And, the morning after a binge, I drink a giant glass of hot water with A LOT of lemon in it. I imagine it's detoxifying my liver and will help in my body getting rid of all the junk I ate. FWIW.

SouthBaySonia

suzlee1995

I've fallen off many many times! And I'm determined I will reach my goal! For me I've found I have to stay positive , don't dwell on it!! It's one day! Pick yourself up and try again tomorrow! It's better to start again now then to wonder how much you could have done in a few months!! Keep pushing !!!

Johnny13131313

Just move on don't look back, each day new chance to do better.

sarina87

I struggle with the same triggers as you do. I have a weak spot for chocolate and cookies OMG. LOVE EM. I still haven't found any good ways to prevent these triggers unless you drink 2 glasses of water before you eat that chocolate. its tough. If that fails, just forgive yourself, were humans and nobody is perfect. One day of bingeing does not ruin a diet. Whenever that happens to me, I say to myself that I am going to get back into the groove tomorrow and be better than I was today. Pep talk yourself and forgive.

Mersie1

Dealing w exact same issue right this very moment. I agree w all of the other posters- new day tomorrow- it can be a good one

mgookin1

I just went through this yesterday. I just didn't eat back any of my exercise calories back today, that way it evened out somewhat.

Tomorrow is a new day, just do the best you can, that is all any of us can do!

kms263

I did the same this week. I'm so relieved to see I'm not alone!

Wepz

First thing is first, do not listen to all the Yes-Men who will tell you it's okay, today's a new day etc, instead you have to slam the breaks on, stop yourself from doing it again any time soon, and formulate a plan to burn the excess calories over the next week, for example, if you took in an additional 1000 calories, then walk for 1 hour for 2 days in the next week, this will then bring you back to your targets.

Runningforafew

Wepz wrote: »

First thing is first, do not listen to all the Yes-Men who will tell you it's okay, today's a new day etc, instead you have to slam the breaks on, stop yourself from doing it again any time soon, and formulate a plan to burn the excess calories over the next week, for example, if you took in an additional 1000 calories, then walk for 1 hour for 2 days in the next week, this will then bring you back to your targets.

Definitely what he said!

Steph1080

I will have to agree with everyone. We all have this same demon. If we didn't we wouldn't be I here and talking to complete strangers. So it's ok to forgive your self and start over. But keep in mind that if you keep doing it you are only hurting yourself and all your hard work. So it's all on you.

jennineguidry1964

My weakness is Mexican food.....I feel off the wagon last night when we went out to eat, Mexican. I ordered chicken tacos and asked for corn tortillas , they came on flour. I ate them, all 3 of them and they were delicious. I also ate a few chips, and they were great too! I followed my meal with a chocolate ice cream cone when we got home. I did not beat myself up.....today is a new day and I've been on track. If I don't feed my craving, I will binge eat.

MissusMoon

There's lots of thoughtful and good advice on this thread. If I may offer some advice that works for me...don't keep that stuff in the house.

usmcmp

Wepz wrote: »

First thing is first, do not listen to all the Yes-Men who will tell you it's okay, today's a new day etc, instead you have to slam the breaks on, stop yourself from doing it again any time soon, and formulate a plan to burn the excess calories over the next week, for example, if you took in an additional 1000 calories, then walk for 1 hour for 2 days in the next week, this will then bring you back to your targets.

I have to disagree with attempting to work it off. Even if you think about spreading it out through the week the psychological side of trying to make up for mistakes often results in a binge/starve or binge/exercise cycle. The "today is a new day" thing isn't to cut someone some slack, it's reducing the stress that a true binge causes which helps prevent more.

Yes, she needs to figure out what her triggers are and come up with a plan to prevent it in the future. It's generally more involved than slamming on the brakes, which is relies heavily on will power rather than preventative planning and habit.

BVandehey5

I just dealt with this this weekend. I was trying the no sugar challenge from FedUp, and did so well I lost four pounds in a week and a half, and gained two pounds back from a landslide binge session. It sucked to see all my hard work wasted away for a few moments of pleasure, so I think that's what will be the most helpful for me in the future. Think about what that chocolate will do to all the improvements you've made

lauratovar218

I am recovering from a four day binge.... Just ate everything. Of course, cookies in the break room, Doritos at home. And, whenever I lose control of eating, I stop exercising. So dusted myself off and went to exercise class yesterday and am doing a bit better today. Hardest part for me is the bloaty, puffy feeling from all the salt, which makes the scale soar. Just know you are not alone. The strongest of us struggle.