Bad binge last night and feel like crap today

waterweight130
waterweight130 Posts: 107 Member
in Health and Weight Loss
So last night I binged I already had eaten 2000 cals and then I binged another 2500 so I probably had like 4000+ calories yesterday

Right now I have no appetite I was thinking maybe later on I'll have some fruit if I get hungry

How do you recover after a bad binge?

I have on my mind to eat 0 calories today to balance it out.
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Replies

  • Unknown
    Unknown
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  • ricktrill
    ricktrill Posts: 19 Member
    I use the 5/2 method, so I personally would just not eat for 24 hours, lift weights in a fasted state the next morning, and then pick the routine back up.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    edited July 2016
    For a healthy person there nothing wrong or unhealthy about fasting for a day for any reason, binge included. Taking laxatives sounds silly and unnecessary. Eat what you want today, whether that be your normal goal, nothing or somewhere between.

    Remember how crappy you feel right now the next time you have the urge to binge.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    waterweight130 wrote: »
    Should I take laxatives so that I have a bowel movement?

    No, just make sure to hydrate yourself throughout the day. That will help. Don't force yourself to eat anything, but eat if you feel hungry.
  • Kanyon17
    Kanyon17 Posts: 156 Member
    I would get back to my regular eating habits as soon as possible. You might be a little less hungry the first day but not eating the following day would make it harder for me to get back to my regular habits the day after. For me, it would be dangerous to start a cycle of binging/not eating to even out/binging/...
    as @SezxyStef said, better move forward
    P.S. I don't think laxative is a good idea unless you have a real issue with your bowel movement.
  • SCoil123
    SCoil123 Posts: 2,111 Member
    It's one day. Brush it off and move forward. We all fall off and have a splurge day once in awhile. One of the hardest things I've had to do was accept when it happens and not let it derail my whole plan but if I can you can.
  • RobD520
    RobD520 Posts: 420 Member
    waterweight130 wrote: »
    So last night I binged I already had eaten 2000 cals and then I binged another 2500 so I probably had like 4000+ calories yesterday

    Right now I have no appetite I was thinking maybe later on I'll have some fruit if I get hungry

    How do you recover after a bad binge?

    I have on my mind to eat 0 calories today to balance it out.

    I would just get back on your program and not try to make up for it. Sometimes cutting WAY back to make up causes an increase in cravings later in the day which causes added challenges.

    It was one day; it's best IMO to just forge ahead with your program. During a lake house weekend with friends a few weeks back, I had two days like this. I got it back in line and suffered no noticeable scale impact.
  • dmt4641
    dmt4641 Posts: 409 Member
    Eating zero calories today will set you up for a binge tomorrow. Today listen to your hunger cues and get back to usual plan once you are hungry enough to eat. Do not over exercise or over restrict your food to make up for the binge. And the talk of laxatives is concerning. Just get back on track and remember how crappy you felt today so you don't do it again.
  • efoy89
    efoy89 Posts: 8 Member
    waterweight130 wrote: »
    So last night I binged I already had eaten 2000 cals and then I binged another 2500 so I probably had like 4000+ calories yesterday

    Right now I have no appetite I was thinking maybe later on I'll have some fruit if I get hungry

    How do you recover after a bad binge?

    I have on my mind to eat 0 calories today to balance it out.

    Dont eat nothing, that's not good for you... Focus on light healthy stuff - salads, fruit etc plus LOADS of water

    Trust me its the best thing you can do... if you think you've drank enough water you havent! Go for like 2.5 ltrs min over the course of the day, your body will thank you tomorrow
  • st476
    st476 Posts: 357 Member
    Everyone is telling you to move on and I know it's easier said than done. But there's really nothing you can do at this point except eat less today (or less throughout the week). I don't think you should eat zero calories today but going for 1500 for the next couple days could completely cancel out your binge and you still get to eat a good amount of food, or work out more. If you choose to eat like you normally do and just move on, you really won't gain even a pound of actual far from your binge. Don't worry about it, it happens to everyone :smile:
  • the_new_mark_2017
    the_new_mark_2017 Posts: 149 Member
    Thanks for this OP - the responses helped me too. Thanks all.
  • Francl27
    Francl27 Posts: 26,371 Member
    Usually I'm still hungry the next day so I just eat normally (with my normal deficit). If I'm not hungry though, I just don't eat much.
  • blackaheep4288
    blackaheep4288 Posts: 41 Member
    I just got back from a 4 day vacation. I spent the 4 days eating crap that I don't normally eat. I actually doubled my normal calorie intake(usually eat 2k daily, was hitting 3-4k each day). Ya know what I did today? I got back on it eating my normal 2k. A few binge days won't kill you if you get right back on it.
  • oolou
    oolou Posts: 765 Member
    waterweight130 wrote: »
    How do you recover after a bad binge?

    Agreeing with the general sentiments here. I also find if I've overeaten one day, I have more energy to burn off in exercise the next day. So I'll do some extra cardio to help mitigate some of those extra calories.
  • koslowkj
    koslowkj Posts: 188 Member
    Disclaimer--I don't know if this way of thinking will help you, but it makes me feel better if I have a bad day:

    Assuming you have your calorie deficit set to 1lb/week, you need to eat 3500 calories over your weekly goal before you start gaining fat. If you went over by 2000 calories in one day and eat at your goal the rest of the week, you're still technically in a deficit and you will still lose.

    Like everyone else has said, log it and move on. One day won't ruin your progress.
  • flatcoatedR
    flatcoatedR Posts: 173 Member
    With years of dieting, gaining, dieting, I've finally got it through my thick head. The only answer when you eat off your program, binge, or just eaten too much, is to just "get right back on it". Put it behind you, forgive yourself, and go forward. Guilt and thinking about it will just cause you to eat more and maybe give up all together. It's a hard thing to learn, but practice makes it easier. I try telling myself two things. "I will not be a slave to food" and "Food is not a priority in my life" (friends, family, love, and living etc.are things I want to be priorities in my life.
  • daniip_la
    daniip_la Posts: 678 Member
    efoy89 wrote: »
    waterweight130 wrote: »
    So last night I binged I already had eaten 2000 cals and then I binged another 2500 so I probably had like 4000+ calories yesterday

    Right now I have no appetite I was thinking maybe later on I'll have some fruit if I get hungry

    How do you recover after a bad binge?

    I have on my mind to eat 0 calories today to balance it out.

    Dont eat nothing, that's not good for you... Focus on light healthy stuff - salads, fruit etc plus LOADS of water

    Trust me its the best thing you can do... if you think you've drank enough water you havent! Go for like 2.5 ltrs min over the course of the day, your body will thank you tomorrow

    Please don't drink 2.5 litres of water per minute throughout the day. Water intoxication is an actual thing.
  • SJ1OAM
    SJ1OAM Posts: 13 Member
    It happened it's happens to everyone don't starve yourself today just eat well that will be good for your metabolism to help burn calories today. Maybe try and do a little extra exercise this week? 1 bad day is better than 7 so don't let it put u off all week x
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    ricktrill wrote: »
    I use the 5/2 method, so I personally would just not eat for 24 hours, lift weights in a fasted state the next morning, and then pick the routine back up.

    I agree with fasting BUT I wouldn't use it as a panic choice like the OPer might go for. It should be something that is planned and prepared for (mentally). Otherwise, it's just avoiding food. Given the OPer also asked about laxatives, that's one step closer to making decisions such as poking your tonsils to avoid overeating.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    As a side note, what did the 2500 binge consist of? I don't think I could eat that much if I'd already eaten 2000kcals.
  • justinfarmer919
    justinfarmer919 Posts: 37 Member
    Use the extra calories to you advantage at the gym.. Work out and live life. Unless you are 10 weeks out from a show, which I doubt you are, MOVE ON!!
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Personally I would reduce my intake the next day or increase cardio to compensate slightly. However as others have said, just log it and keep going.
  • kazminchu
    kazminchu Posts: 250 Member
    darrensurrey wrote: »
    As a side note, what did the 2500 binge consist of? I don't think I could eat that much if I'd already eaten 2000kcals.

    500g of M&Ms is 2500 calories. I know this because I ate it the other day, after breakfast and lunch. And then I had a milkshake (1000cal) and easily could have eaten more had I not gone to bed. It's very easy to hit that kind of number if you're eating and/or drinking the right kind of things.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    kazminchu wrote: »
    darrensurrey wrote: »
    As a side note, what did the 2500 binge consist of? I don't think I could eat that much if I'd already eaten 2000kcals.

    500g of M&Ms is 2500 calories. I know this because I ate it the other day, after breakfast and lunch. And then I had a milkshake (1000cal) and easily could have eaten more had I not gone to bed. It's very easy to hit that kind of number if you're eating and/or drinking the right kind of things.

    *wrong kind of things!
  • rileysowner
    rileysowner Posts: 8,328 Member
    edited July 2016
    waterweight130 wrote: »
    Should I take laxatives so that I have a bowel movement?

    NO! Just log it and move on. Don't punish yourself not eating anything today. Don't take laxatives. Eat when you start feeling hungry again later in the day, and log it.

    The other question is why did you binge? Are your weight loss goals too aggressive? Do you stress eat? Are you completely denying yourself foods you enjoy because you think they are "unhealthy"? Something else? I ask this because often binges are a result of something else. If you can determine a likely reason why you binged, you can come up with a different way to respond. For example, if you stress eat, you can look for other ways to deal with stress like exercise that don't involve eating. Even something as simply as a walk in the park or on some local trail would do.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    kazminchu wrote: »
    darrensurrey wrote: »
    As a side note, what did the 2500 binge consist of? I don't think I could eat that much if I'd already eaten 2000kcals.

    500g of M&Ms is 2500 calories. I know this because I ate it the other day, after breakfast and lunch. And then I had a milkshake (1000cal) and easily could have eaten more had I not gone to bed. It's very easy to hit that kind of number if you're eating and/or drinking the right kind of things.

    Wowsers. I don't think I could eat that many M&Ms. I think I'd be sick and bored of the taste... will have to give it a try, though.

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