The day after a binge

M_A_S_H

Question for those of you who are prone to bingeing. I would say 95% of the time I eat strictly my maintenance calories, but when I go over, I lose all control and binge. It's not ideal but I haven't been able to get a handle on it so my question is what to do the day after. Obviously I want to make up for those calories the rest of the week so I don't gain but mentally it's probably better if I just start the next day back to normal. Does that make sense? Anyone else with a similar situation?

nutmegoreo

See how it effects you over the long term. The times when I have the least control around food is when I'm stressed out or restricting too much. The tighter I try to control it, the worse it gets. If you are truly eating at maintenance, the binges could add weight to you, so keep an eye on it.

M_A_S_H

Thank you, I also definitely tend to lose control after being overly strict with myself, though I feel good while I'm being more precise so it's hard to find a happy medium for me. I eat at the maintenance MFP provides, though I slowly lose on it. I should probably increase my calories but I've been apprehensive because of these binges. Vicious cycle I guess.

nutmegoreo

It is a vicious cycle. If you are slowly losing with the binges, then I would say you could increase your daily a fair amount and still maintain. Do you track the binges? Could you look at three months of data to see what the daily average is and thd changes in your weight to determine your actual maintenance numbers? I am a big proponent of using your actual numbers to get more accurate results.

M_A_S_H

Thanks, that's a great idea. I do track while binging though I'm not sure how accurately. I'm definitely not weighing my food in the middle of one, but probably well enough to figure out how much I could go up. Thanks!

nutmegoreo

Best of luck! Have you been to a counselor for the binges? Don't underestimate the value of a good professional.

M_A_S_H

Thanks again! I have, though I should probably go more regularly. Agreed!

XCGriff94

We have 1 cheat day a week, typically Saturday. But only after a workout.

lorrpb

3500 calories per month over maintenance mathematically leads to a gain of 12 lbs per year. It would be very easy to eat 3500 calories extra in 1 or 2 binges a month. If you find yourself gaining over a period of several months, then adjust your daily maintenance calories down by 100-200 per day to compensate for the bingeing. Depending on your gain and frequency of bingeing, that number might need to be a little higher or lower.

jeepinshawn

I don't think it is as simple as just eating 3500 calories over in a month because I think the body can spin off excess calories occasionally. I also don't know very many people who eat eat exactly at maintenance every single day, some days you likely go over and somedays you likely go under. The day after a heavy binge try and eat normally, maybe cut out a dessert if that makes you feel better. Get a good workout in, and go on with life, you are human and over eating happens sometimes.

Christine_72

I had a higher than usual day yesterday, not binge worthy, but over 500 calories in the red. So today, I'll exercise more and harder and forget about yesterday!

How many calories do you usually go over when this happens?

nowine4me

I have an unintentional binge day every 5-7 days or so when I restrict too much. I'll hit 3500-4000 cals on those days. I tend to just get back on track the next day. No helpful answer, but I know how it is.

GoddessofBody

If I eat much higher calories than normal, I notice that my appetite naturally decreases the next day or two, so it's as if my body resets itself. Naturally, I make up for it if I listen to my body, without calculating intentionally.

M_A_S_H

Thanks for your help everyone. These are full-on, legitimate binges, usually as much as 3,000 calories over. So far I've been able to get back to my weight pretty quickly by dropping my calories for a few days after, but I'm wondering if the restricting is part of the problem. Thanks again for your suggestions.

Kimblesnbits13

M_A_S_H wrote: »

Thanks for your help everyone. These are full-on, legitimate binges, usually as much as 3,000 calories over. So far I've been able to get back to my weight pretty quickly by dropping my calories for a few days after, but I'm wondering if the restricting is part of the problem. Thanks again for your suggestions.

I definitely agree that restricting causes binging. I was stuck in the binge/restrict cycle for years actually. Now that I've added in more calories and fun foods I haven't binged as much. I can count on one hand how many times I've binged this year (3) haha even though it's only April that's huge for me. I used to go days/weeks in a row binging then restrict for a week then binge etc...or a binge day then restrict the next then binge. It's all really a cycle.

44eab44

Any more tips for how to stop binging?
I binge when stressed or restricting. I read that if I eat more food and allow myself to have more and less 'clean' foods I'll be less inclined to binge. However all it has done is mean that I now binge on chocolate and crisps etc and other foods which I never normally would have eaten. Before binges would be on cereal bread dates and nuts and nut butters! I thought if I allowed myself some unhealthy foods daily like crisps as a snack, I'd binge less. But now I eat those as a snack and binge on them!!

BoxerBrawler

Just get up and resume you're normal program. I'd recommend counseling as well.
I eat based upon my Macro targets vs. calorie target. This means if it fits my %, I can eat it and still maintain/lose weight. Also my body is getting exactly what it needs so I have no cravings and I'm never hungry. Maybe look into that as an alternative?

brenn24179

I know I have been eating low carb lately and lost 10 lbs but then binged or ate too many calories yesterday, yes carb foods, texas toast and donuts but today will get back on track. Hard to keep a balance but trying. Stressed a lot with my Mom and sometimes do best you can.

GreenIceFloes

The more I tried to restrict my calories to make up for a binge, the more likely I would be to binge. I know it sounds kind of obvious but I'll say it anyway: instead of crying over spilt milk, it is better to address the issues that lead to bingeing in the first place.

When I used to binge, I'd grab the nearest edible thing as fast as possible and devour it before my mind could get a chance to tell me to stop, and I would end up eating 3000-4000 calories per sitting. Once I joined MFP, I controlled the binges by gradually increasing my deficit as opposed to eating at a 500-calorie deficit from day 1 - started at maintenance, began eating at a 100-cal deficit after a few days, increased that to 200 cals the next week, and so on. I kept only low-calorie snacks in the house. I learnt to recognise emotional triggers that would lead to a binge and distracted myself the best I could by hopping into the shower, brushing my teeth, going for a walk, calling a friend etc. This would give me enough time to get back some semblance of control. Once the "danger" had passed, I would try and work through the emotional problems that made me want to binge, although a better alternative would have been to speak to a counsellor.

These things worked for me personally, and thought I would give my two cents if it helps anyone. Good luck OP.

gbishop34

I love all of these comments - I am a binger as well - and like a lot of you, it seems after being restricted... I am only about 7 pounds away from my goal weight, and have been for a while... I get close, then I binge. I am hoping to get there in the next few weeks and stay in better control. Not easy - best of luck!

janisvin

After a serious binge, like Thanksgiving I def restrict.
For more minor ones I just get back on track. Also I keep my baseline calories lower than recommended since a) binging is inevitable and b) we tend to underestimate our caloric intake. That way I'm back where I need to be (maintenance) in a day or so.

Connieluvsfitness

M_A_S_H wrote: »

Question for those of you who are prone to bingeing. I would say 95% of the time I eat strictly my maintenance calories, but when I go over, I lose all control and binge. It's not ideal but I haven't been able to get a handle on it so my question is what to do the day after. Obviously I want to make up for those calories the rest of the week so I don't gain but mentally it's probably better if I just start the next day back to normal. Does that make sense? Anyone else with a similar situation?

I feel the need to binge after I detox. Ironically I detox because of binging. I think getting to the point of just eliminating "bad" food for good is just something that will take time. As long as you stay aware of your body and the way the food affects you , you'll be ok . Good luck this is something I'm working on too.

HappyGrape

I learned to dislike the feeling of being overly full. Honestly if you have habit to overeat and you let yourself overeat by a lot on one sitting, for me at least, even if you manage your weight by eating less the rest of the time - you are holding on to the problem. You are holding on to what caused the weight gain in first place. It's only when I let go on this on and off behavior it got easier for me

I am not talking occasional day when for the full day you end up 1000 calories over, I am talking about inhaling very large quantities of calories in hour or two.

For me the solution was to focus on eating happy all days, not banning food, learning to enjoy satisfying meals and dislike over fullness. It meant upping my lunch and breakfast size and reducing my dinners. It meant thinking a lot more about enjoyably of each of my meals. It meant getting to my goal weight slower and putting happy/sustainable above the number on the scale.

Good luck whatever you decide. But if behavior makes you feel less than happy, it isn't in line with who you really are, it doesn't bring you closer to the kind of person you want to be and the life you want to live, it really doesn't have place in your life. I felt in 20 years, having to cut substantially due to overeating sessions would be my worse scenario. The thought of this was so upsetting, that I started hating feeling overly full.

Start back to normal next morning but make your normal more fun!

dutchandkiwi

When I go massively over (which is in my case usually planned) I find I am just not hungry the next day and eat well below my target. One christmas I went over two days in a row. The day after I could not close is how low I was. Then another two days on the low side (could close) after than my appetite was normal again.
Part of it I think was psychological but most certainly the first day it felt as if my body had had enough to digest and only wanted some vegetables and liquids

Francl27

I keep a deficit of 250 calories (or more if I can) because I know that I WILL eat more at least once a week. It's the only way I haven't gained the weight back in the last 3 years (and I've still gained a few pounds back because some weeks are just rough). Obviously though, losing too much weight never will be an issue for me, and I never even reached my goal weight.

Sadly I've never been one to be full the day after I overeat. I'm typically starving by 7am like my usual self.

kgb6days

If I binge one day I'll fast the next day, but then I do IF. If I binge on sweets though I'm STARVING the next day and can't get satisfied. I've determined sugar is addictive and evil.

lady_ghost

Maybe ur diet is too restrictive. It's normal to over eat once in a while but if this is becoming a habit I would look at ur diet again