Went over on calories had a binge
ashley_mullo155
Posts: 32 Member
So for the first time in 8 months I’ve had a binge day because it was my sons birthday and I had loads of cake cupcakes sausage rolls crisp sweets feel very sad now that I’ve messed up my whole 2 stone weight loss feel so crappy I will carry on as normal tomorrow on my 1,200 calories a day but I feel like I’ve messed it up now off one day I’m going out my mind this is why I don’t cheat because my anxiety starts telling me Ive done wrong xx
7
Replies
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Deep breath.
You can't undo your progress in one day, just like you can't reach your goal in a single day. Virtually everyone has had a bad day -- or multiple bad days -- while losing weight.
Drink some water, maybe get some gentle exercise if you think it will help you feel better. If you weigh often, realize that tomorrow you may see a big jump on the scale from the extra sodium and carbohydrates and just the extra food in your body. That will be temporary.
When you feel ready, you may want to think about what could have helped you avoid this so you can help prevent it in the future. Are you regularly eating enough food that you enjoy? Are you regularly eating *enough* (1,200 is the very lowest most people should go)? Is there ways to help manage your anxiety in these situations?10 -
Suppose I mostly eat salads and tuna and chicken and meats and very rarely eat chocolate or anything like that and that’s maybe why seeing all this delicious food I’ve went on a binge because I just don’t have it at all like I used too maybe I’m being too strict on my goal and that’s why I cracked today to eating all this maybe I’ll start adding a little treat every now and then to stop the urge but because I’ve done so well for 8 months then today boom I eat all this just feel like I let meself down but I’ll calm down suppose I won’t put the 2 stone back on lol just feel fat all over again odd 1 day it’s sillyjanejellyroll wrote: »Deep breath.
You can't undo your progress in one day, just like you can't reach your goal in a single day. Virtually everyone has had a bad day -- or multiple bad days -- while losing weight.
Drink some water, maybe get some gentle exercise if you think it will help you feel better. If you weigh often, realize that tomorrow you may see a big jump on the scale from the extra sodium and carbohydrates and just the extra food in your body. That will be temporary.
When you feel ready, you may want to think about what could have helped you avoid this so you can help prevent it in the future. Are you regularly eating enough food that you enjoy? Are you regularly eating *enough* (1,200 is the very lowest most people should go)? Is there ways to help manage your anxiety in these situations?
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ashley_mullo155 wrote: »So for the first time in 8 months I’ve had a binge day because it was my sons birthday and I had loads of cake cupcakes sausage rolls crisp sweets feel very sad now that I’ve messed up my whole 2 stone weight loss feel so crappy I will carry on as normal tomorrow on my 1,200 calories a day but I feel like I’ve messed it up now off one day I’m going out my mind this is why I don’t cheat because my anxiety starts telling me Ive done wrong xx
Having a binge day will NOT have any detrimental effect whatsoever on your goals. I have one large doner kebab every week which balances out all my healthy eating during the week and has no impact on my goals. Even if you had one binge day a week as long as your training and sticking to your nutrition the other six days then it's fine.2 -
It can be hard to accept what we have demonized as bad.
But as jane said, it's a process built over time, not a day, so having a day like that is only destructive if it's something that continues onto the next day.. and the next... and the next...
Its totally okay to enjoy yourself for a day, it's not that one act that is bad, it's not returning to your normal habits tomorrow.
So chin up. All will be fine.6 -
don't feel too bad. I went a year with only a couple times going over during the holidays....now I have been on a month of going over my calories after hitting an all time low. I only gained a couple lbs in the process since I increased exercise too, but I'm back on the calorie strictness again. It happens. I just took an extended diet break.
This is a lifetime process. 7 -
MIKEPORSCHE wrote: »ashley_mullo155 wrote: »So for the first time in 8 months I’ve had a binge day because it was my sons birthday and I had loads of cake cupcakes sausage rolls crisp sweets feel very sad now that I’ve messed up my whole 2 stone weight loss feel so crappy I will carry on as normal tomorrow on my 1,200 calories a day but I feel like I’ve messed it up now off one day I’m going out my mind this is why I don’t cheat because my anxiety starts telling me Ive done wrong xx
Having a binge day will NOT have any detrimental effect whatsoever on your goals. I have one large doner kebab every week which balances out all my healthy eating during the week and has no impact on my goals. Even if you had one binge day a week as long as your training and sticking to your nutrition the other six days then it's fine.
This is only if your binge doesn't cancel out your deficit for the rest of the week. For many people, it would be easy to eat enough in a day to cancel out the progress made the rest of the week. If my deficit is 250 calories a day, I only need 1,750 calories to cancel that out. I would have no problem eating an extra 1,750 calories in the context of a "binge day."
I say this not to freak OP out (because this is just one day in the scope of things), but to point out that many of us would not be able to have a weekly free-for-all day without seeing either our weight loss stop or even weight gain.7 -
Here we have something much like a doner kabob, it's called "donair".
It's made with ground beef and a large is typically about 1lbs of meat inside.
Assuming they use medium ground beef as that is always cheapest and the fat content would offer more flavor, at 250 calories per 100g, that's 1135 calories, the sauce is made from partly skimmed canned milk, sugar, and vinegar and garlic.. I imagine its not very low calorie either considering it's mostly sugar lol
Plus a large pita... maybe around 250 calories? And even if I guessed the sauce at 150 calories based on guesstimations of 2 tablespoons of sugar and the canned milk.. were looking at 1500 calories..
Now for me with a 1lbs deficit that leaves me with 2000 calories.. but I'm a big girl right now...
If I was in Jane's position and almost to goal, my deficit would be 1750 like her and that 250 calorie deficit for the week, just to eat a donair, would mean that it would take me 140 weeks to lose my final 10lbs. That's 35 months.
And while the last 10lbs may not seem like a "big deal".. I would much rather lose it in 20 to 30 weeks... even 50, give or take the process in that time... and find a way to earn a 1500 calorie treat within the calories not in my deficit.
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KrissCanDoThis wrote: »Here we have something much like a doner kabob, it's called "donair".
It's made with ground beef and a large is typically about 1lbs of meat inside.
Assuming they use medium ground beef as that is always cheapest and the fat content would offer more flavor, at 250 calories per 100g, that's 1135 calories, the sauce is made from partly skimmed canned milk, sugar, and vinegar and garlic.. I imagine its not very low calorie either considering it's mostly sugar lol
Plus a large pita... maybe around 250 calories? And even if I guessed the sauce at 150 calories based on guesstimations of 2 tablespoons of sugar and the canned milk.. were looking at 1500 calories..
Now for me with a 1lbs deficit that leaves me with 2000 calories.. but I'm a big girl right now...
If I was in Jane's position and almost to goal, my deficit would be 1750 like her and that 250 calorie deficit for the week, just to eat a donair, would mean that it would take me 140 weeks to lose my final 10lbs. That's 35 months.
And while the last 10lbs may not seem like a "big deal".. I would much rather lose it in 20 to 30 weeks... even 50, give or take the process in that time... and find a way to earn a 1500 calorie treat within the calories not in my deficit.
This is a really good illustration of how easy it is to cut into a deficit, especially a smaller one.
And I'll be totally honest, if I'm thinking "It's my weekly 'binge' day and it doesn't count as long as I hit my goal the rest of the week," I'm not just having a doner, I'm adding fries and a beer. So while you would be losing ten pounds in 140 weeks, I'd be gaining weight.
(Note: I eat sandwiches, fries, and beer, I just do it in the context of my calorie goal and not as part of a weekly "binge day" where I pretend it doesn't count).3 -
ashley_mullo155 wrote: »Suppose I mostly eat salads and tuna and chicken and meats and very rarely eat chocolate or anything like that and that’s maybe why seeing all this delicious food I’ve went on a binge because I just don’t have it at all like I used too maybe I’m being too strict on my goal and that’s why I cracked today to eating all this maybe I’ll start adding a little treat every now and then to stop the urge but because I’ve done so well for 8 months then today boom I eat all this just feel like I let meself down but I’ll calm down suppose I won’t put the 2 stone back on lol just feel fat all over again odd 1 day it’s sillyjanejellyroll wrote: »Deep breath.
You can't undo your progress in one day, just like you can't reach your goal in a single day. Virtually everyone has had a bad day -- or multiple bad days -- while losing weight.
Drink some water, maybe get some gentle exercise if you think it will help you feel better. If you weigh often, realize that tomorrow you may see a big jump on the scale from the extra sodium and carbohydrates and just the extra food in your body. That will be temporary.
When you feel ready, you may want to think about what could have helped you avoid this so you can help prevent it in the future. Are you regularly eating enough food that you enjoy? Are you regularly eating *enough* (1,200 is the very lowest most people should go)? Is there ways to help manage your anxiety in these situations?
That sounds like a good plan, OP.
At some point, if you want to maintain a healthy weight long-term (permanently, even), it's going to be important to learn to eat in a way that lets you have some treats now and then, that makes it possible to enjoy a birthday party or other celebration, and that sort of thing.
Your approach to treats and special events might need to be a little more controlled than it was before weight loss, but there are ways to fit things in, balancing calorie goal and nutrition with tastiness, social connection, and other food-related values.
The way I looked at it while losing, it's good to start experimenting, even while still losing weight, with what some of those "stay at a healthy weight forever" habits might look like. That gives you a chance to test-drive them, and see what works best for you. (Some of this is a little individual.
).
You're doing fine. It's just food. There's no need to feel bad about yourself over it. Jane's right: If something goes off track, just spend a very limited time thinking about why it happened, whether it was worth it (sometimes it is, frankly, even if it means a tiny bit of re-losing), and if it wasn't worth it, what you'd do differently in future situations to avoid replaying this script.
Then just go on with your healthy routine (with a few treats along the way, as you've said, for enjoyment and to keep it sustainable).
Best wishes! :flowerforyou:
----
As an aside, I wonder why it seems like it's usually men who say anyone can do a full bore weekly cheat day with no consequences . . . whatcha bet it isn't mostly short, older, unmuscular, sedentary men, either?
A cheat day if your TDEE is 3000+ is a whole different concept than when your TDEE is not much more than half that.
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ashley_mullo155 wrote: »Suppose I mostly eat salads and tuna and chicken and meats and very rarely eat chocolate or anything like that and that’s maybe why seeing all this delicious food I’ve went on a binge because I just don’t have it at all like I used too maybe I’m being too strict on my goal and that’s why I cracked today to eating all this maybe I’ll start adding a little treat every now and then to stop the urge but because I’ve done so well for 8 months then today boom I eat all this just feel like I let meself down but I’ll calm down suppose I won’t put the 2 stone back on lol just feel fat all over again odd 1 day it’s sillyjanejellyroll wrote: »Deep breath.
You can't undo your progress in one day, just like you can't reach your goal in a single day. Virtually everyone has had a bad day -- or multiple bad days -- while losing weight.
Drink some water, maybe get some gentle exercise if you think it will help you feel better. If you weigh often, realize that tomorrow you may see a big jump on the scale from the extra sodium and carbohydrates and just the extra food in your body. That will be temporary.
When you feel ready, you may want to think about what could have helped you avoid this so you can help prevent it in the future. Are you regularly eating enough food that you enjoy? Are you regularly eating *enough* (1,200 is the very lowest most people should go)? Is there ways to help manage your anxiety in these situations?
That sounds like a good plan, OP.
At some point, if you want to maintain a healthy weight long-term (permanently, even), it's going to be important to learn to eat in a way that lets you have some treats now and then, that makes it possible to enjoy a birthday party or other celebration, and that sort of thing.
Your approach to treats and special events might need to be a little more controlled than it was before weight loss, but there are ways to fit things in, balancing calorie goal and nutrition with tastiness, social connection, and other food-related values.
The way I looked at it while losing, it's good to start experimenting, even while still losing weight, with what some of those "stay at a healthy weight forever" habits might look like. That gives you a chance to test-drive them, and see what works best for you. (Some of this is a little individual. ).
You're doing fine. It's just food. There's no need to feel bad about yourself over it. Jane's right: If something goes off track, just spend a very limited time thinking about why it happened, whether it was worth it (sometimes it is, frankly, even if it means a tiny bit of re-losing), and if it wasn't worth it, what you'd do differently in future situations to avoid replaying this script.
Then just go on with your healthy routine (with a few treats along the way, as you've said, for enjoyment and to keep it sustainable).
Best wishes! :flowerforyou:
----
As an aside, I wonder why it seems like it's usually men who say anyone can do a full bore weekly cheat day with no consequences . . . whatcha bet it isn't mostly short, older, unmuscular, sedentary men, either?
A cheat day if your TDEE is 3000+ is a whole different concept than when your TDEE is not much more than half that.
Lol.. I took a peekaboo at his profile and he has made 4 comments since his account creation however in one comment he does mention doing crossfit, so yeah... active male lol just like you said.0 -
ashley_mullo155 wrote: »....so well for 8 months then today boom I eat all this just feel like I let meself down but I’ll calm down suppose I won’t put the 2 stone back on lol just feel fat all over again odd 1 day it’s silly.
Oh, honey, we’ve all been there. Wrap your arms around yourself and squeeze yourself into a hug of self love and appreciate for what you HAVE done over the past eight months, forgive yourself the transgression, and carry on.
Agree with others, though. Your deficit sounds mighty harsh. Utter props to you for keeping it up that long, at the bare safety bar calories threshold -I couldn’t do it- but maybe it’s time to show yourself some mercy. (Presuming, of course that your accurately weighing and logging.)
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I can definitely understand how having a binge can make you feel as if you've destroyed yourself. In some ways, binge eating is a form of destruction, especially for those of us who use it that way (I do, as an emotional eater). And yet, staying perfectly dedicated to any plan is unrealistic and we often need to build resiliency around how to move forward in a positive way after a setback. Having a binge is an opportunity to do this. Actually, any perceived failure is an opportunity to gain resiliency and reframe your actions and become stronger and more self-aware.2
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1 day binge will not erase your 8 months of progress. It was your son's birthday you celebrated I hope you enjoyed every bite then as others have said. Tomorrow is another day the slate is clean....♥️0
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springlering62 wrote: »ashley_mullo155 wrote: »....so well for 8 months then today boom I eat all this just feel like I let meself down but I’ll calm down suppose I won’t put the 2 stone back on lol just feel fat all over again odd 1 day it’s silly.
Oh, honey, we’ve all been there. Wrap your arms around yourself and squeeze yourself into a hug of self love and appreciate for what you HAVE done over the past eight months, forgive yourself the transgression, and carry on.
Agree with others, though. Your deficit sounds mighty harsh. Utter props to you for keeping it up that long, at the bare safety bar calories threshold -I couldn’t do it- but maybe it’s time to show yourself some mercy. (Presuming, of course that your accurately weighing and logging.)
Sorry should of added that I used to be on 1,380 for the first 6 months and I then I went down to 1,200 because I wasn’t loosing as much anymore and now it’s going down again and thankyou for the advice xx
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Thankyou everyone who give me advice very much appreciate it and thankyou who those who commented to even just say don’t worry and it will be ok thankyou xx3
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