What do you do after the day you overeat?

ferd_ttp5

I can't avoid eating such so much food, drinks and sometimes alcohol or wine on gatherings, buffet, parties and other celebration so I could say it's a overeating day I could inhale 4000k in one sitting (I'm logging that all up) I doesn't feel any guilt or any self discouragement but I know the scale after a week would be honest. so I post here to find some support and tips after the day you overeat, some of common suggestion is to exercise the next day is It good so? Getting back on track the next day Is also good for me and for the others what other good suggestion can you give to me so I would be more accountable the next day. I'm trying to maintain weight with a weight range of 149 to 154 pounds. Thanks

SafioraLinnea

I just experienced this for Mother's Day so I will share what I have done.

1. I prepare the week before with about 150-300 calories deficit daily (made of exercise or reduced calories) and then following the big event make up any additional extra intake in the same manner. 150-300 calories daily isn't as significant an amount.
2. The day of the event, go easy on any meals that aren't part of the celebrations. (Breakfast generally isnt part of festivities for me so I had a very light breakfast)
3. Attempt to incorporate some sort of higher than usual physical exertion activity into the actual day. I went on a hike with a bunch of uphill and downhill action.

raygunn_viola

This^^^^ If I overeat I keep track and the next few days I try to lower the number by 1-200. After a few days I am usually right where I need to be.

ndj1979

i log it and move on ...

brenn24179

I just get back on track the next day and I don't eat less. Sometimes it even helps me, shake it up a bit.

Sp1tfire

I may go an extra 10 minutes at the elliptical, but nothing more otherwise I'm at risk to overexercise and cause more problems in the future. If I can anticipate an event, I'll exercise a little more beforehand or eat at a slight deficit for a couple days. Otherwise you just have to accept it and move on.

Need2Exerc1se

It depends. I don't have one go to method. Sometimes I do nothing other than go back to normal eating. Sometimes I exercise a bit more. Sometimes I fast for a day. Sometimes I'll clean up my diet overall for a while. It all just depends on my mood at that time.

VeryKatie

I drink water and try to poop at some point during the day. And just continue on my way as normal.

Luna3386

ndj1979 wrote: »

i log it and move on ...

^ this.

I think this is the healthiest way of dealing with it.

I exercise to improve my fitness, not punish myself for eating.

If I restrict all week, I'm just setting myself up for a binge/purge cycle that never ends.

moonstroller

I exercise extra the next day or two.

Jthanmyfitnesspal

I try for a 1000kcal net deficit the next day and 500kcal net deficits for several days after.

HappyGrape

log it and move on. I would cut calories only if there is weight creep up week later.

Macy9336

Generally if I overeat one day, I am not hungry the next couple of days so I simply eat less. I don't over eat by much when I do overeat. Maybe 500 cals tops in a day because I get full and couldn't eat more if I tried.

victoria_1024

I overate on Mother's Day. I didn't weigh myself Monday morning, but I did weigh myself today and I was like .2 lbs lighter (so maintained). I didn't do anything different the past couple days, just ate at maintenance as usual. Typically I see a big increase on the scale after a day of overeating but it doesn't last.

I used to eat at a deficit for a few days after overeating but it was becoming this viscious binge/restrict cycle so I stopped doing it and things have been much better.

sardelsa

Typically I plan my eating schedule so I eat lighter during the week so I can splurge a little more on weekends. If I really go overboard I will just cut it down a bit during the week (not too much, maybe just one less snack or no dessert after dinner) or maybe add an extra walk or cardio session, nothing like a punishment or anything, just to even things out so I can remain in deficit. If I am maintaining I usually just let it be and it works itself out.

faysalubit

Burn all through cycling ..

JeanCricket

I just go back to regular earing the next day. Sometimes try to add more exercise as well.

dontgobacktosleep

I train my heaviest on days of temptation, thus avoiding day after sadness lol. Office buffet Friday? Extra long training session Friday morning, always before, never after. Not sure that helps but it sure beats feeling sorry for yourself 24 hours after the damage is done

nowine4me

HappyGrape wrote: »

log it and move on. I would cut calories only if there is weight creep up week later.

Same here. Maybe more water, fruits and veggies the next day, but I just go right back to my regular goal.

Hawabashi

I just get back on track the following day. I don't want to feel like I have to punish myself because I went over my calories for a special occasion. Indulging every so often is part of life! However, I do still try to make good choices on those days. For example, at a birthday party I'll only have one piece of cake, or at a buffet I'll only try the stuff that REALLY appeals to me! As long as you don't have these days too often I think it will be ok, especially since you're trying to maintain, not lose.

karliexrose

I do the following:
And it may sound robotic, but I do not talk down about myself, to myself, about myself -- it is ineffective and nonsensical. Anywho.. What do I do the day after I overeat,

Well firstly,
The day of, I track whatever it is, temptations, treats and more.
Doesn't matter. If I can an accurate representation, which I assume is why anyone uses this site to better themselves, then I need to track everything that goes in, to the best of my ability.

The day after:
I acknowledge what it is I ate,
I consider and acknowledge how it is I felt before, during and after.
I remind myself of my current goals
I remind myself of ways to achieve my current goals

I move forward, recognizing that how I was eating that day is ineffective.

Jeannie3099

I rarely overeat anymore. If I do, I exercise like a crazy person and lose another pound!

CiaIgle

When in any given day I eat more than my caloric intake, I take the extra calories and record them in the next days (never more than two days). That way I kinda "punish" myself for overeating and still keep overall goals.

Now that I am in maintenance, it is also normal to do the opposite. Some days I do not reach my caloric intake by 100-200 kcals. In that case I allow myself some treats and "charge back" to the days before, still maintaining my goals.

The important rule is never to span this to more than two days in the past/future.

Feed_the_Bears

My biggest problem with a binge is stopping there. The day after I still feel that "caution to the wind" mentality, and the hangover munchies. Then one binge becomes two. If I try to eat little the next day, the deprivation turns into another binge and the cycle continues. For these reasons, I find my best course of action is to just start fresh with a normal healthy day the next day, and well, yeah probably get some activity.

The weight watcher mind frame would have us prepare for an indulgent day by saving up excess calorie deficit through the week. But that requires not having a extreme deficit through the week already (which would entice a binge anyways).

CJ_Holmes

It helps to focus on my weekly calories rather than daily. One high day will throw it off, and I will try to be more careful until the average is back close to my goal.

Unknown

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rdupuy1142

I cannot imagine eating 4000 in a sitting, so that's outside my experience. But let's say you somehow did manage to over indulge by enough calories to gain a whole pound. So what. So you lose one less lb. this month. I'd basically not care at all and change nothing. However, with that said, the second time it happens I would wonder if it is a pattern and if I decided it was, I would cancel those parties and refuse to go. No party is worth my health.

As far as exercise to lose weight...also outside my experience. I burn over a thousand calories a day through exercise. But not a minute of that time is spent to lose weight. That's a side effect only...not the main motivator. I understand why those who exercise keep weight off, it really burns through the calories. But it takes a lot to get to the fitness level that you can burn say 1500 calories in a sitting. I cannot imagine getting to that level of fitness with the motivation being the option of burning off binges.....nah, you have to love it for the sport.

rdupuy1142

P.s. Strava is an app for cyclists and runners that keeps track of calories burned as one of its stats. So just for the purposes of exploring exercise as a calorie burn off...if I ride for 60 miles over 3 hours, I would burn 2500 calories. I have done it, just because I am an avid cyclist. That is not a typical day for me, but you could get there, but honestly, you'd have to love cycling. If someone were to attempt to burn off 4000 calories as a response to a binge....and I know you probably didn't mean it that way, you probably just meant some token exercise effort to burn off maybe 10 percent or 400 calories...but to attempt to burn 4000 on purpose as a response to an over eating session...nearly impossible and probably dangerous.

PAV8888

You have a maintenance weight range right? Why are you responding to a single day's food consumption?

If you are slightly less hungry the next day, eat a little bit less in response to your lack of hunger, not because you MUST. If you are normally hungry, eat normally. Do not do something stupid like say: "I screwed up so I will screw up again to make things worse", or the famous "I'll start tomorrow".

So basically you ignore the event and carry on normally.

Why? Because you have a weight range for your maintenance and presumably a trigger point where you take action. <-- THAT is when you take action. Not in response to an individual meal, or day, but because your overall trend is out of whack.

noobletmcnugget

I try to bank up calories beforehand and also cut some the few days afterwards to counteract the splurge (obviously how much depends on how much I went over by). I feel like otherwise it would be too easy to get into the habit of indulging a bit too much since there would be no immediate consequences.

morganfx

If it's a planned thing, like a celebration, I carry on the next day as usual. If it's a response to an extreme craving, I try to figure out where that craving came from and deal with it accordingly. I don't punish myself;
I try to think of strategies that will keep it from happening too often. For example, yesterday I went way over because I had been eating too little for a while, so today I'm concentrating on feeding myself well and paying attention to my hunger and energy level. I realize today that I have way more energy than I have had for a couple of weeks, so I was probably undereating during that time any my body needed a reset. No big deal, just something to watch out for in the future. I think the key to success is not to get too emotionally invested in a particular outcome.

Sometimes I'll crave a bacon burger and go over my goal to get one and realize after that I hadn't been too good on protein that week. But I also make room for bacon burgers within my calorie allotment! And all the foodz. Om nom.