What do you do after a binge/overeating?

kittyninja

I had my first slip-up in months last night. Don't hate me for this, but I had the munchies, if you know what I mean (I very rarely smoke anymore- this is one reason why). I ate a little less than my maintenance calories for 2 days in one night. (Gross, I know. Stuff happens.)
I added the foods I ate to MFP- split up the calories over today and tomorrow. I'm going to eat around 500 calories today and tomorrow (most or all of it will be lean protein), add 30 minutes to my normal cardio time, and do my usual strength training. This will cancel out all the extra calories I ate in the binge, AND leave me at my safe set net of a minimum of 1200 calories, so I'll still be in weight-loss-zone.
I know, it sounds unhealthy, intense, dangerous, whatever else you want to call it, but this is the only way I can cancel out a binge without feeling guilty- and I can handle it. This is my personal preference, so I can get past this setback as quickly as possible and have no trace on my body that it ever happened.
What do you all do after a slip-up like this?

BioQueen

I honestly say "whoops" and continue on like normal. If I try to limit my calories the next day then I am just getting off my habit more than I already have. Mess ups happen, but I think the best thing to do is go on like normal and forgive yourself (as long as it isn't a regular thing).

lazyspice

I honestly say "whoops" and continue on like normal. If I try to limit my calories the next day then I am just getting off my habit more than I already have. Mess ups happen, but I think the best thing to do is go on like normal and forgive yourself (as long as it isn't a regular thing).

I totally agree. I forgive myself and move on - new day, clean slate. There is no point punishing yourself further - the guilt trip is bad enough!

chicklidell

I had my first slip-up in months last night. Don't hate me for this, but I had the munchies, if you know what I mean (I very rarely smoke anymore- this is one reason why). I ate a little less than my maintenance calories for 2 days in one night. (Gross, I know. Stuff happens.)
I added the foods I ate to MFP- split up the calories over today and tomorrow. I'm going to eat around 500 calories today and tomorrow (most or all of it will be lean protein), add 30 minutes to my normal cardio time, and do my usual strength training. This will cancel out all the extra calories I ate in the binge, AND leave me at my safe set net of a minimum of 1200 calories, so I'll still be in weight-loss-zone.
I know, it sounds unhealthy, intense, dangerous, whatever else you want to call it, but this is the only way I can cancel out a binge without feeling guilty- and I can handle it. This is my personal preference, so I can get past this setback as quickly as possible and have no trace on my body that it ever happened.
What do you all do after a slip-up like this?

I wouldn't just call it a whoops day. You're trying to hold yourself accountable, nothing wrong with that. I'll be the first to say, I have the odd binge days, kids birthdays, what not, life gets inthe way sometimes, even for a die hard gym freak like me. I tend to do a 24hr fast. It's easier for me to do..I'll stop eating let's say at 2p.m today and nothing but water until 2p.m tomorrow, I find it the most effiecent way to recover, and you saved an entires day worth of calories. There's a whole book on this type of fasting. I wouldn't recommend it for a weekly thing but it's definitely saved my a** a few times. In that 24hr span, I only do mild cardio,,,nothing taxing,

kittyninja

I used to just move on, but my perfectionist nature won't let me do that without feeling like total *kitten* about myself.
If I don't do something difficult and unpleasant to make up for it, to teach me not to do it again, I probably will do it again (I used to have binge eating disorder / compulsive overeating).
That always works for me and keeps me from repeating this mistake.

iuew

i plan the slips as best i can, budget calories, and increase exercise.

second, if you're looking to stop smoking, there's no need to gain weight. Allen Carr's easy way book made it pretty simple for me to stop in 2008.

kittyninja

I had my first slip-up in months last night. Don't hate me for this, but I had the munchies, if you know what I mean (I very rarely smoke anymore- this is one reason why). I ate a little less than my maintenance calories for 2 days in one night. (Gross, I know. Stuff happens.)
I added the foods I ate to MFP- split up the calories over today and tomorrow. I'm going to eat around 500 calories today and tomorrow (most or all of it will be lean protein), add 30 minutes to my normal cardio time, and do my usual strength training. This will cancel out all the extra calories I ate in the binge, AND leave me at my safe set net of a minimum of 1200 calories, so I'll still be in weight-loss-zone.
I know, it sounds unhealthy, intense, dangerous, whatever else you want to call it, but this is the only way I can cancel out a binge without feeling guilty- and I can handle it. This is my personal preference, so I can get past this setback as quickly as possible and have no trace on my body that it ever happened.
What do you all do after a slip-up like this?

I wouldn't just call it a whoops day. You're trying to hold yourself accountable, nothing wrong with that. I'll be the first to say, I have the odd binge days, kids birthdays, what not, life gets inthe way sometimes, even for a die hard gym freak like me. I tend to do a 24hr fast. It's easier for me to do..I'll stop eating let's say at 2p.m today and nothing but water until 2p.m tomorrow, I find it the most effiecent way to recover, and you saved an entires day worth of calories. There's a whole book on this type of fasting. I wouldn't recommend it for a weekly thing but it's definitely saved my a** a few times. In that 24hr span, I only do mild cardio,,,nothing taxing,

I would do a fast, that would be so much easier, but I need to work out to maintain my muscle. That's why most or all of the 500 calories I'll be eating will be lean protein, mainly before and after my workout.

Reinventing_Me

I keep it moving. Yesterday is gone. Today is a new day. I must say that 500 calories minus the exercise deficit can't be good for the body. I know that you say that it will cancel out the guilt from yesterday's meals, but my concern is whether or not the "extreme" calorie deficit might trigger a binge, which could lead to a cycle of guilt-fueled deficits and binge eating. I say just eat your suggested calorie limit today and include lots of fruits and veggies. Drink plenty of water to help flush the extra sodium from your system. You'll be fine. You'll feel better than you will depriving yourself.

519harley

I agree!!! We are Human so move on. Today is a Brand New Day

sc1572

I curse myself and feel horrible, and then realize it will get me no where, and start fresh the day after with my same routine.

thecarbmonster

Get up and exercise first thing. It gets your mind right to keep going. Even a slip up big or small is still part of your overall journey. You don't have to "start all over again" or anything drastic. Just log it and move on.

MrsSWW

You know you've done wrong, move on. Forgiving yourself is a very difficult thing sometimes, but the moment you forgive yourself, acknowledge why you did it and know how to make it not happen again you will no longer be eaten up by guilt.

And don't fast! Don't spread the food out over days. That way you suffer even longer. Eat carefully the next couple of days but don't punish yourself.

Acg67

I had my first slip-up in months last night. Don't hate me for this, but I had the munchies, if you know what I mean (I very rarely smoke anymore- this is one reason why). I ate a little less than my maintenance calories for 2 days in one night. (Gross, I know. Stuff happens.)
I added the foods I ate to MFP- split up the calories over today and tomorrow. I'm going to eat around 500 calories today and tomorrow (most or all of it will be lean protein), add 30 minutes to my normal cardio time, and do my usual strength training. This will cancel out all the extra calories I ate in the binge, AND leave me at my safe set net of a minimum of 1200 calories, so I'll still be in weight-loss-zone.
I know, it sounds unhealthy, intense, dangerous, whatever else you want to call it, but this is the only way I can cancel out a binge without feeling guilty- and I can handle it. This is my personal preference, so I can get past this setback as quickly as possible and have no trace on my body that it ever happened.
What do you all do after a slip-up like this?

I don't worry about and get on track the next day. Nothing wrong with going over maintenance here and there, and one bad day will not sabotage your diet.

That being said if you're going the 2 day PSMF route, i would limit exercise instead of increase it

dana815

ugh i have done this too much recentlt!!! know the feeling!! just gotta b extra good next few days but dont limit myself to where i dont grt enuf nutrients...just count it as slip up n start fresh...dont let that guilty feeling wear ya down tho

SkinnynS

Actually, the occasionally "cheat day" is good for re-setting your motabalism. Just keep working out and staying on the right track!

charm9

I would just accept that I had a bad day and carry on the following day as normal. I would perhaps push myself a bit more with exercise so maybe over the week it balances out. Don't restrict too much to make up for it as your body will go into starvation mode. However you deal with it just don't worry about it we all have bad days every now and then

jmehere

I would spread it out over the next 7 days or 2 weeks even instead of just 2 days. You could stagger, too. Take more calories off some days than others. It's about net calories over a week, anyway. Or you could just let it go and go about yoru business.

MrsObundles

bump

karinaes

either go "oops!" and continue on or if it is a "HUGE oops!!!" go on an awesome, long hike the following day

rochey1098

I gump it until the calories are all burned off lol. If you don't like vigorous exercise then you could probably walk it off if you walked far enough. One tip Stephen Fry gave when he lost weight was listening to audio books while walking

MaximalLife

I had my first slip-up in months last night. Don't hate me for this, but I had the munchies, if you know what I mean (I very rarely smoke anymore- this is one reason why). I ate a little less than my maintenance calories for 2 days in one night. (Gross, I know. Stuff happens.)
I added the foods I ate to MFP- split up the calories over today and tomorrow. I'm going to eat around 500 calories today and tomorrow (most or all of it will be lean protein), add 30 minutes to my normal cardio time, and do my usual strength training. This will cancel out all the extra calories I ate in the binge, AND leave me at my safe set net of a minimum of 1200 calories, so I'll still be in weight-loss-zone.
I know, it sounds unhealthy, intense, dangerous, whatever else you want to call it, but this is the only way I can cancel out a binge without feeling guilty- and I can handle it. This is my personal preference, so I can get past this setback as quickly as possible and have no trace on my body that it ever happened.
What do you all do after a slip-up like this?

Split the calories up?
No offense, but this is absurd. PLEASE!

Just start fresh today and don't engage in any such starvation tomfoolery that's really you trying to punish yourself.
Just feel the guilt, own the guilt, then move on.

If your solution to a blunder is to follow it up with another blunder, prepare to fail in the end.
How about this: just eat right TODAY and let yesterday fade away?

Success is about stringing together several good days that become good weeks, months ect.
Ruining yourself today is no solution for yesterday's mistake. Now you have even more to make up for.

Not good!

Justkf

I usually let it go, eat the minimum 1200 the next day and move my *kitten* more. I feel better witht the damage control and am back on track without too much punishment to my delicate confidence.

MB_Positif

Just move on. As long as this doesn't become a habit you likely won't even gain any weight from it if you just get back to normal. I wouldn't deprive yourself to the 500 calories a day for two reason. 1...you'll probably feel like crap physically which could actually leave you vulnerable to smoke again or just eat. 2...if you make it a day or so like that you'll be so hungry the next day that you'll binge again.

MaximalLife

I honestly say "whoops" and continue on like normal. If I try to limit my calories the next day then I am just getting off my habit more than I already have. Mess ups happen, but I think the best thing to do is go on like normal and forgive yourself (as long as it isn't a regular thing).

I totally agree. I forgive myself and move on - new day, clean slate. There is no point punishing yourself further - the guilt trip is bad enough!

^^^^
THIS!
Listen to your peers....

teaspoon43

I completely disagree with fasting after a binge! It slows down your metabolism, makes you sluggish, grumpy and its healthy. Drink plenty of water and only eat when you're hungry.. and try to make it fruits or veggies or lean meat. This will keep you on track and your body ready! Life happens and no ones perfect, but who wants to fast everytime they act normal?

Forgive yourself and move on!

Tink_89

I try to just keep in mind, that it's okay to have a bit of a slip up sometimes. It's only natural and probably healthy. If it gets to a point where you fear it, then that isn't healthy. The important thing is just to recognise that having a binge one night doesn't mean you have to continue. Just start again the next day.

The only other thing I would suggest is look at whether there are triggers for your binges. Not everyone needs to do this but for me, I know I am likely to binge if I am feeling particularly emotional. So I need to think of what I can do instead of binging.

ninjakitty419

To be totally honest, my first and most powerful urge is to go make myself throw up. I have never been bulimic or used that as a weight loss strategy, but when I was pregnant I had severe morning sickness and would unintentionally throw up at least once a day. I guess I am just hanging onto the fact that when my stomach felt very uncomfortable, throwing up would make it feel better, even if it was only temporary. There have only been a couple of times when I have throw up purposely, and it was more of a matter of my stomach hurting and feeling like I would burst and I wanted to relieve the pressure so I could go on with my day. When i have eaten way too many calories I do feel like crud, and sometimes I log it as a reminder of my mistake. Much like you, I need to have some sort of consequence because if I just say "It was just a mistake, one day wont ruin my whole journey, dont worry about it. Tomorrow is a new day" I will (and I know this from much experience) end up justifying a "one time slip up" every other day. I don't ever try to make it up the next day by eating less. In that way, I do start every day over. But I need to at least have a record of my mistakes so I can see if there is a pattern or if it is happening too often to be considered OK.

reneeileen

I might get slammed for saying this but after a really bad day, I punish myself in the gym. I need a real example of how much work it takes to burn off 1000-1400 calories. After that work out I forgive myself and move on. I figure if I make a mistake I can hike up my big girl panties and make it right for myself. I drink a ton of water and expect a minor gain within the next 2-3 days that will disappear within another 2-3 days. Life happens.

karmaticgeek

I eat a bit less and work out a bit more the next day but I don't try to make up for every single extra calorie. I have done that in the past and it resulted in even more binges. Too restrictive, too punishing.

rainedays86

Purge...jkjk. I just log it and try to do better. No one is perfect and sometimes our "inner fat kid" takes over and gets the best of us. We are only human. :-)

heatherterp

you are right this plan is not healthy. I agree. it is a new day. we all have mess ups. nothing wrong with adding work out time. I am doing that today. Starving yourself will not earn back what you ate. rethink this plan we are not perfect and we will have slips. Sometimes more often then we hope. Here is to a new day!