Desolate..1 week binge

bunny_347

Ive been having problems with depression and have binged 7 days in the past 9, i would estimate 3500-4000 calories a day. The effect on my body has been huge, none of my clothes fit. I have gained about an inch on my band and what looks in my old clothes like about 3 around the waist (jeans that used to be huge and fall down on me are now painful when zipped up). I can't believe this amout of gain is possible in a week. Last time i jumped on the scale (about 3 days into the binge i was up 11lbs and i haven't dared get on since). Has anyone experienced this. What did you do to counter act this. For the sake of this post the binge has already happened, i know in future "self restriant" is the answer.. I'm starting a strict diet and fitness regime tomorrow but am scared to go into the gym and be seen in work in case people notice the massive change. Will it take 5 weeks to return to my normal self. Does anyone have any tips on how to loose quickly. Is it a case of quicker gained, quicker lost? Let me know your experiences.

middlehaitch

Realise that a portion of your weight gain is water, from sodium, and food in your digestive tract. Most of it will go away in a few days. Remember to gain a pound you would have to eat 3500 calories over your maintenance.

Now take a deep breath. Everything will be ok.
Don't put yourself on a strict diet and exercise regime. Work out what is a reasonable deficit for you. If it is .5 lbs a week and sustainable with fewer binges do that. If you do binge- forgive yourself and move on. Getting adequate nutrition and not punishing yourself is more important than losing weight fast.

The chances are no one at the gym will notice.

Cheers, h.

missmagnoliablossom

It's one week out of your WHOLE life - you will be okay! Mistakes happen to everyone, and it's absolutely fixable.

Can you use this as a moment to reflect on what led you to binge? For myself, I noticed that if I was "in for a penny," I was in for a pound, literally. Total snowball effect. When did I start binging? After I'd had a good few drinks and decided I needed that extra cookie/tortilla chip/french fry x a million. What was the start of your binge? How did it continue? How can you recognize that moment the next time it happens?

As the above poster mentioned, it's likely at least some of it is water weight, and will go down fairly quickly. The rest? You can do it! Don't be afraid of the gym - anyone who is judging someone else in there needs to take a hard look at themselves. We should NEVER be ashamed of taking steps to better ourselves.

gabbyo23

Hey i used to binge A LOT. Like serious, crippling 7000 calorie binges. I don't do it any more.

My advice would be NOT to try and "make up for it". You mention starting a strict diet tomorrow...there's nothing wrong with good intentions but do not make it too strict. You are much more likely to succeed (and avoid another binge) if you take it easy. So don't restrict your cals too low...consider eating at maintenence for maybe 3 days, then slowly ease yourself into a deficit.

The reason binges are addictive is largely because we often react to and binge with and super strict quick fix diet and it just results in another binge and a miserable binge starve cycle. You need to get your body used to normal good intake1 and not binging...THEN you can focus on a deficit.

Drink lots of water. It's cleansing and makes you feel good.

Get outside!! Go for walks. It's about your mental clarity and being kind to yourself. This is as much about psychological healing as it is about physical healing. Sorry to sound all hippy but it's true.

Filling your diet with fiber and protein could also help keep you full.

Good luck xx

ThatUserNameIsAllReadyTaken

Question: Is it ANYWHERE near that time of the month? Many women experience insatiable hunger up to 2 weeks before the start of their periods. If this could be the case for you then I recommend trying to find foods that keep you feeling full longer, stay well hydrated, and try to also find foods that are less calorie dense so that when you aren't hungry yet you want to eat they won't be such a detriment to your progress.
If this has not been a problem for you previously that doesn't mean it can't become one. As we mature Our hormones change and the way our bodies respond to those hormones also change. Just a thought.

GottaBurnEmAll

I agree with everyone else saying not to restrict to make up for it.


I agree with the advice to eat at maintenance for a few days, drink a lot of water, and then just gradually ease into a very small deficit until you feel you have a better handle on things.

bunny_347

Thanks for your replies. @gabby23 you are so right about mental clarity, i have basically not left the house for 3 days which i dont think is helping, yes i shall start walking as this has greatly helped in the past. Just want to be my old self minus these horrible extra 40lbs! Its so hard not to restrict. Ive found a program online with 5 mini meals per day, lots of protien so hopefully that will help with cravings. Will start on the water drinking now, for some reason im just not thirsty at all. I think all of the sugar and carbs have really messed with my system and i keep getting hungry even though i have already eaten a ton! Lesson learn't dont binge, it does count, even if it is just a week, missed an evening with friends as i couldnt wear any of my clothes my stomach was so huge!

Raynne413

The "weight gain" is definitely mostly bloating and water retention, which can be horrible, I know!!

Unfortunately I have a lot of experience with binging, and people that haven't ever had the issue don't understand how HARD it is to stop or redirect when the urge starts. It's not just a matter of self control.

I started out losing weight by only counting calories when I was 300 lbs, and I was eating 1500 calories a day. Then I moved to only counting calories and eating 1200 calories a day. Then I plateaued and added exercise. Eventually I moved to eating around 1000 calories and working out for around 3 hours a day when I could manage it. I thought, well, if a little exercise is good, more must be better. And if 1200 calories was good, less must be better. On top of that, I was eating very little fat. I was good for about a year, and ended up losing down to around 110. Then, out of nowhere, uncontrollable binges would start. I would go crazy with anything that contained carbs and fat. And then after my binges, I would go crazy again with over restricting and over exercising to "make up" for those binges. I got desperate because I was gaining weight back, and I just couldn't get out of the cycle, so I decided to get help (with the strong urging of several friends).

I ended up seeing a nutritionist that specialized in eating disorders. She taught me several things that were a BIG help. The first thing was that I was sleep deprived because I was getting up at 4 am to work out, but going to bed around midnight (I had just started dating my boyfriend). Being sleep deprived can make you crave carbs. The second was that my body was going crazy craving carbs and fat because I was expending energy like crazy, but never replenishing. I needed to start eating more, and working out less.

It's still hard to find a balance, but as long as I listened to her AND listen to my body, I have very little issues now. The below is what I try to keep in mind, and what I suggest for anyone else having problems:

1) Make sure you get enough sleep
2) Make sure you are eating enough (especially enough fat)
3) Don't over exercise, and make sure you eat enough for you level of activity
4) DON'T try to "make up" for binges.