Ate 4300 calories. Help

pandaapo

Yesterdays binge. What am i to do now

Nony_Mouse

Move on. Yesterday is done. You might want to examine why it happened though. Is your deficit too aggressive (see chart below for appropriate rates of loss)? Restricting foods you consider 'bad', then overeating on them?

The absolute last thing you should do is try to make up for it by further restricting calories or over exercising. That's a surefire way to end up in a binge-restrict cycle.

Without knowing your calorie allowance and deficit, but assuming the first is no lower than 1200, and the second is 500 per day or more, you'll lose less weight this week, that's all. 3500 calories to lose or gain a pound (and to gain, that's 3500 over your maintenance calories) You may be higher on the scale for a few days from water weight and more food in your system.

snowflake954

Did you log it? Today start anew, weigh everything on your digital food scale, log everything, and do your best to stay within your calorie goal. Tomorrow do the same........ Some people binge because they've set their goal too low. Good luck.

88olds

Agree. Log it. It’s what the process calls for.

Also agree with move on. What’s your plan for today and the weekend? Go back to your plan.

In a couple of days go back and think about what happened. What were the steps that lead to eating that many calories? What was your mental process? Is it a pattern? How are you going to avoid this in the future?

Keep working.

jenncornelsen

I have been there. What matters is you get up and start fresh tomorrow, don't let it turn into a week long binge/pity fest. I had a bad day yesterday as well. Cheetos and donuts of lunch and supper. It happens, but I understand the feeling! Exercise always makes me feel better

nighthawk584

pandaapo wrote: »

Yesterdays binge. What am i to do now

I had too much sodium yesterday. Today, I plan on eating less sodium. Don't sweat it, it's one day. As long as you don't make it a habit and get back on your plan, no worries.

gothchiq

Consider what led to this binge. A situation? Certain thoughts? Appetite that blindsided you? Think about how those things can be avoided or dealt with next time they come around.

KickassAmazon76

You can't change yesterday, but you can work on today and keep your eyes on the goal. Recognize that yesterday's binge will push out your ability to achieve that goal by a few days... But it doesn't have to be more than that if you don't allow it.

The more days you have like yesterday, the further your goal gets... So just put it behind you and focus on your next meal. Your next choices. Make those good ones, and be proud that you recognized that you even binged. It's a sign of growth.

vampirequeen1959

Mark it down to experience and start afresh today.

magnusthenerd

nighthawk584 wrote: »

pandaapo wrote: »

Yesterdays binge. What am i to do now

I had too much sodium yesterday. Today, I plan on eating less sodium. Don't sweat it, it's one day. As long as you don't make it a habit and get back on your plan, no worries.

Wait, isn't that the other way to get rid of your sodium?

nighthawk584

magnusthenerd wrote: »

nighthawk584 wrote: »

pandaapo wrote: »

Yesterdays binge. What am i to do now

I had too much sodium yesterday. Today, I plan on eating less sodium. Don't sweat it, it's one day. As long as you don't make it a habit and get back on your plan, no worries.

Wait, isn't that the other way to get rid of your sodium?

Haha, very good point.

ReenieHJ

vampirequeen1959 wrote: »

Mark it down to experience and start afresh today.

Yep, just get back to it. Since the holidays came and went(which was a binge-fest all its own )I've had about 4 of those days as you mentioned. Important thing is to get back to it the very next day and don't let it take you to any negative space.

WinoGelato

Do you have diagnosed binge eating disorder?
How often does something like this happen?