How do you compensate for binge eating?
SavinnaMarie
Posts: 108 Member
hi guys! Just wondering how do you compensate for binge eating? I separate it from cheat days. I have 1 cheat day a week but there are times when I just can't control myself and eat a lot specially on my period when I get a lot of sweet cravings or those days when people bring home my favorite treats. I just consumed about 3,000 calories last Wednesday and I already had a cheat day on Sunday and had my birthday on Saturday so I felt really upset that I ate so much calories in a week so right now I'm trying to eat less (like 200-400 calories a day) cause I can't go for a jog til Tuesday.
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Replies
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at this point I'd just put it in the past and start fresh. Typically if I had one bad day I would compensate by doing the 5/2 diet and take two days of the week and only eat 500-600 calories. I don't know what your daily calorie allotment is but you may not have room to correct it.0
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Lol, hate myself for it for about a week.. Then begin again!0
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Binge eating (for me it usually lasts a few days, usually a weekend) just inspires me to get my s**t together and work harder in the gym the next time out, so I make myself pay in the weight room or doing cardio.
A month ago I started drinking 2 table spoons of apple cider vinegar in water 20 minutes before I'm going to pig out to help keep the blood sugar relatively stabilized.0 -
Be extra careful, ask is this really worth it? Get right back on track, and stick your guns girl.Drink a lot of water, and keep busy, maybe stay active in another way forr an hour or two, and it will still be considered exercise. Good luck.0
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DON'T compensate! If you do that, you'll begin a vicious cycle which will be almost impossible to break.
Tomorrow's a new day. Eat normally and exercise as usual.0 -
DON'T compensate! If you do that, you'll begin a vicious cycle which will be almost impossible to break.
Tomorrow's a new day. Eat normally and exercise as usual.
Agreed. Don't punish yourself for making a mistake, start fresh the next day and remember your body is your temple. Treat it right
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DON'T compensate! If you do that, you'll begin a vicious cycle which will be almost impossible to break.
Tomorrow's a new day. Eat normally and exercise as usual.
!!!!!!!!!!!!!!!!!!0 -
Yeah, you really can't compensate for it. You just have to get back on track.0
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I don't compensate naturally. I used to be anorexic and now I sometimes struggle with binge eating periods when I'm stressed. The one thing that really helped me was not counting those days and just try to do better the next days. I also have experienced that a binge day or even two does NOTHING with my weight.0
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While I will admit to sometimes attending a cardio class I normally wouldn't in an attempt to undo certain dietary indiscretions, other times I simply have to scrap a week or two. It's a marathon, not a sprint
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I don`t. I forget about it and move on with life.0
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I wish I could help but I am still working through it myself. I just logged in baked ziti into the calorie calculator to try and use some logic to abstain. Sometimes it works, sometimes it doesn't.0
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This is so hard for me too - the past two days I've felt have been very 'binge-y' after almost a week of being on plan. I've decided to just drink a lot of water to flush the excess salt out of my system and wait until I'm hungry again to eat again today. I'm going to weigh myself tomorrow to draw a line under the excesses of the past two days.0
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I have a go-to one-day meal plan that's full of vegetables, has a decent amount of protein and is low in calories. I made it up myself, so it's all food I like and I do it after a heavy day (or days). I do gentle yoga or an easy walk for exercise and drink a ton of water. It's 100% mental for me: It stops a negative trend, it gives me a sense of accomplishment at the end of the day, and it puts me back on track.0
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DON'T compensate! If you do that, you'll begin a vicious cycle which will be almost impossible to break.
Tomorrow's a new day. Eat normally and exercise as usual.
I totally agree.
I prefer not to call mine a "binge" when I overindulge since true binge eating is a different thing to me, part of an actual disorder.
Last night was probably my worst though since joining MFP a year ago. I had half a bottle of champagne which led me to my total calorie maximum for the day and THEN ate a bunch of Easter candy and two slices of homemade pizza late in the evening...rare for me and caused me to be over more than 700 cal. Normally I am under every day except 1-2 days per month when I go over by fewer than 200 cal.
Today is a new day. My husband and I did a bunch of errands and a 4 mile hike. We are going out for dinner tonight. I will be back under my calorie goal today and every other day for awhile. I'm truly ok with it.
However I will remember the yucky feeling I had last night when I went to bed, and waking in the night feeling out of it and kinda sick and sweaty...and I won't overindulge as much next time.0 -
As said above - compensating only leads into a cycle. If I know I'm going to have a binge, I just enjoy it and take the next day as a new day. I don't over exercise or eat too little the next day as this isn't the way to go imo.0
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I felt like I had to compensate for it cause I've seen good progress with my tummy which is my problem area and I'm trying to get it toned but I thought that me going over my daily limit would just increase the fat in my stomach and hide my abs and I don't want that to happen! lol it's pretty hard for me to get rid of my tummy fat i don't know why. but maybe I should stop putting too much pressure on myself and just start over the next day and hope that I don't do it again0
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I eat more...if youre gonna do it wrong, do it right0
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DON'T compensate! If you do that, you'll begin a vicious cycle which will be almost impossible to break.
Tomorrow's a new day. Eat normally and exercise as usual.
Yes. This!0 -
Completely agree with everyone else. Don't try and compensate. If it helps, I had a terrible week (and a half!) as well diet wise! Don't worry too much about it! If you think about it, in a year from now, when you're healthier and have moved on to other things will you really be saying "Oh my god, it was that one week that ruined all my efforts". No, as long as it doesn't happen EVERY week, you'll be fine.
But the best thing you can do is try and not beat yourself up about it. The stress and guilt will cause you to restrict and then the hunger and feeling that you "deserve" to eat because of your previous starvation will cause you to binge. Just forget about it, smile and make healthy choices now.0 -
I'm a binge eater also. I go to therapy for it and have been binge free for 53 days I add more complex carbs to my food plan the week before my period starts. About 300 calories worth extra. It helps alot. I also don't do cheat days..it's too dangerous for me. You are welcome to add me as a friend 0
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There is a great book titled "the end of overeating". In it , the author Dr Kessler describes this cycle, which causes overeating. I think it's : Cue,response,reward,habit. In the last chapters of the book he clearly describes HOW to try to end this vicious cycle.
Ex
:1 you see a food or smell it ,or crave it =CUE
2 you salivate ,anticipate , reach for it= RESPONSE
3. You eat it and enjoy it ,= REWARD
4 you do it again and again= HABIT
We must learn to react differently to the CUE to experience different result.
The end chApters of the book deal with this.0 -
I don't compensate. By compensating you are feeding the cycle and you want to break the cycle. Log everything (as you're eating it if possible,) shrug, tell yourself you'll do better tomorrow and move on.
Once I stopped the - depression (which leads to) binge (which leads to) guilt/blame (which leads back to) depression and repeat cycle - I've decreased the bingeing. In fact, I haven't had a true binge in several months. This is the longest I've ever gone without pulling up a chair in front of the fridge and eating everything in there including the box of baking soda. Logging everything as I binge on it helps because I have to face the damage in real time which tends to decrease the dubious pleasure of eating until I puke then eating again and repeat until I fall asleep.
:flowerforyou:0 -
"you can't keep doing the same thing over and over and expect different results."There is a great book titled "the end of overeating". In it , the author Dr Kessler describes this cycle, which causes overeating. I think it's : Cue,response,reward,habit. In the last chapters of the book he clearly describes HOW to try to end this vicious cycle.
Ex
:1 you see a food or smell it ,or crave it =CUE
2 you salivate ,anticipate , reach for it= RESPONSE
3. You eat it and enjoy it ,= REWARD
4 you do it again and again= HABIT
We must learn to react differently to the CUE to experience different result.
The end chApters of the book deal with this.0 -
log it, own it, and move on …0
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I'm in the "log it and move on" club. If I decide to eat less the next day, it'll be because I'm not as hungry due to having eaten a bunch, not because I told myself I have to eat less the next day, you know? You don't have to "punish" yourself to stop the habit - you have to love yourself and know that it's okay to mess up every once in a while. And it's also okay to say "screw it" once in a while.0
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