What do you do post-binge?

Reza151
Reza151 Posts: 517 Member
in Health and Weight Loss
I know many people compensate for their bignes by eating less the next day. I try to just eat raw, clean foods the day after a late night inge. (Key word try, but lately ive been having late night snack attacks AND binges at least 4 to 5 days per week, over the past month or two). Thursday at 12 am, I woke up and consumed about 800 calories. Friday at 3am: 900 calories.

I've been reading Breaking Free from Emotional Eating by Geneen Roth and trying to follow the bit about not eating unless sitting down and actually ENJOYING the food. The problem: I enjoy the food during the binge but afterwards, I hate myself. I creid in bed on Saturday morning over how much I had eaten.

SO my question is: What do you do after a binge to feel better and not do it again? What do you tell yourself? How do you let the binge affect your calorie count?

In answer to the last question, i've decided that I will not eat any food unless it has been portioned out. If it can't be measured or counted, for logging purposes on MFP, then I won't eat it. This extends to ANY foods that I can't log, i.e. if there is free food at work and I don't know where it came from, brand, calorie content, I really can't put the food in my diary so I might as well skip it.
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Replies

  • JessyJ03
    JessyJ03 Posts: 627 Member
    I don't do anything. I just quit over doing it. The day before is the day before. You can't do anything about those mistakes... the calories are consumed. All you can do is move forward and try to learn from your mistakes. If you don't learn from them you're doomed to repeat the same mistakes over and over.
  • djames92
    djames92 Posts: 990 Member
    all i do is go hit the gym really hard and then completely forget about. no reason to freak out every time as long as its not a regular thing
  • Reza151
    Reza151 Posts: 517 Member
    all i do is go hit the gym really hard and then completely forget about. no reason to freak out every time as long as its not a regular thing

    That's the problem...it's become a regular thing. ANd I don't realize that the binge has happenned until I'm back in my bed. I don't even feel fullness cues anymore or get stomach aches. Its very mechanical.


    I do go to the gym to try to compensate, and I cut down on carbs throughout the rest of the day.
  • emmalousmom1
    emmalousmom1 Posts: 121 Member
    Hello, I would love to help you, as a previous binger, along time ago, have control most of the time now, not sure if it is because I am older, or if I just have committed to being healthy rather than skinny. First thing, I looked at your diary, and you actually have made a section for late night binges, Why would you do that, you are setting yourself up for defeat. Second, I see your supper is usually a protein drink, what time is your actual last meal of the day, and if it is just a shake, you are definately going to be hungry later. There is no rules to when you can eat, each day has 24 hours in it, so plan a healthy high protein snack before bed so you don't wake up so hungry. What are your goals?? lose or maintain? have yo
  • concordancia
    concordancia Posts: 5,320 Member
    I just start over the next day, as if nothing had happened. I may eat a little less if the binge upset my stomach, but I don't punish myself. The way I feel and the set back in weight loss is punishment enough. Well, I do try my best to log it and some might see that as punishment.

    What are you bingeing on? You might have a deficit in your diet.

    You seem to have a reasonable daily calorie goal that you are fairly consistent with, unless you are burning 1000+ a day in exercise, so I don't think it is actual hunger.

    One thing that can help me reset is to eat low carb for a week or so. This curbs my cravings and I can go back to my normal, somewhat limited carb diet, where I usually only have two grains and one or two fruits a day. Ignore that donut, it fits my calories, and I need extra carbs today for dance classes!
  • emmalousmom1
    emmalousmom1 Posts: 121 Member
    Hello, I would love to help you, as a previous binger, along time ago, have control most of the time now, not sure if it is because I am older, or if I just have committed to being healthy rather than skinny. First thing, I looked at your diary, and you actually have made a section for late night binges, Why would you do that, you are setting yourself up for defeat. Second, I see your supper is usually a protein drink, what time is your actual last meal of the day, and if it is just a shake, you are definately going to be hungry later. There is no rules to when you can eat, each day has 24 hours in it, so plan a healthy high protein snack before bed so you don't wake up so hungry. What are your goals?? lose or maintain? have you gained at all with the binging? If you want to talk more you can add me:)
  • Lyra89
    Lyra89 Posts: 674 Member
    I usually always just eat NORMALLY the following day. I never restrict after a binge day/week.

    LAST week, however, was particularly bad haha...SO, for the past 2 days I've been consuming a self-designed liquid diet containing sufficient calories/protein/carbs/fats, to simply give my poor poor digestive system a BREAK. I think I'll do it again tomorrow too, as I already feel a ton better and have more energy.
  • RepsnSets
    RepsnSets Posts: 805 Member
    I dont know if you can actually stop binging fully if you are so used to it??

    I dont binge often but when I do I make the most of it :/ I usually forget about it and hop back on the wagon the next day afterall that is all I can do.
  • Reza151
    Reza151 Posts: 517 Member
    Hello, I would love to help you, as a previous binger, along time ago, have control most of the time now, not sure if it is because I am older, or if I just have committed to being healthy rather than skinny. First thing, I looked at your diary, and you actually have made a section for late night binges, Why would you do that, you are setting yourself up for defeat. Second, I see your supper is usually a protein drink, what time is your actual last meal of the day, and if it is just a shake, you are definately going to be hungry later. There is no rules to when you can eat, each day has 24 hours in it, so plan a healthy high protein snack before bed so you don't wake up so hungry. What are your goals?? lose or maintain? have you gained at all with the binging? If you want to talk more you can add me:)

    I'm not ALLOWING for the late night binges, per-se, but I know that they happen so I have a section for them just in case. The late-night binge refers to anytime after midnight the night before (i.e. techinically really early morning, around 12 am - 5 am). On days that the binge is far out of control, like friday morning when I binged around 900 calories, I don't log. It's too stressful. on days i go to the gym, my dinner is a protein shake, and then may be leftover chicken and salad when i get home (hour and a half commute, since i rely on public transportation). Though many times I am so hungry when i get home that I end up eating much more. And I've been gaining about 1 lb per week over the past month.
  • DesertFox15
    DesertFox15 Posts: 23 Member
    Wow this post spoke to me as I binged last night and the night before after doing well for the past month or so. I felt like absolute **** this morning. Thus, I drank an entire gallon of water and started eating as I normally would. I felt like a failure, but I realize that I'm worth it and quitting is not an option. Good luck OP, feel free to FR me as we can deal with this together!
  • SeoulSilkie
    SeoulSilkie Posts: 18
    I used to have Binge Eating Disorder. I ate 2000 - 4000 calories within an 1 hr - 2 hr time frame (these calories did not include the food I had already eaten for the day.) I did this 3x-7x a week for about a year. Yes, I got some medical help.

    The point? Well, I took what I learned in therapy because I still find those tools applicable. If I overeat, I don't let that ruin my day or dictate how my next day will be. I let my body, my hunger cues, and my mind tell me what should happen next (it takes a lot of trust). I found out that severely restricting myself and being mean to myself only set myself up for failure in the future. Overeating does make me feel disappointed at times, and it's usually because it makes me feel sick. But in the grand scheme of things, it hasn't affected my weight loss regarding the big picture. Take it one day at a time... one meal at a time.

    Also, I don't make up a bunch of restrictive rules for myself anymore. Now to sound like a hypocrite, I have taken wheat mostly out of my diet because I usually get bloated or feel kinda sick. Does that mean I never eat it? Nope. I'm not going to tell myself that I can never have bread because that would drive me crazy. And there are days where I would really like a sandwich. :) I had to find some balance in how I ate. It's a compromise of personal choices/desires and what I can actually mentally and physically handle.

    By doing this, I don't binge anymore. Yes, sometimes I still overeat, but I don't binge.
  • JessWolf1002
    JessWolf1002 Posts: 82 Member
    Stop buying the foods that you binge on. I cannot have certain foods in my house because I will eat the entire package and regret it later on!
  • jkestens63
    jkestens63 Posts: 1,164 Member
    I just get back to my normal eating & exercise pattern. I try to focus more on preventing binges:

    I realized if I don't eat my exercise calories after a few days, I will binge. Its like my body just reaches a point that it is going to get the calories in massive amounts in any way it can.

    I eat six small meals a day to keep my metabolism, energy up, and stave off hunger.

    I keep a list of goals & anti-craving techniques available so I can refer to it. I keep a copy in my kitchen, one in my purse, one in my bedroom.

    You have to find a way to break the habit.
  • Pipil503
    Pipil503 Posts: 56 Member
    Lots of great advice here! What I have found to be helpful is to use one FULL cheat day. I will eat at clean for six of the 7 days and for one day I will eat WHATEVER I WANT Lol! They say it's best to do during the days you will be working out but I have a family with 3 kids and I ALWAYS enjoy doing it with them on Saturdays when we watch a movie. Trust me, it helps to look forward to eat more than thinking you should never be able to. Just be careful not to let it spill over to other days, the last weekend being a long weekend messed me up pretty good... turned to 3 cheat days. But it's nothing more than water weight that goes away in about 2-3 days. I workout 5-6 times a week so it disappears fast. Try incorporating just 1 day... see if it helps your willpower for 6 of the rest :)
  • Emtabo01
    Emtabo01 Posts: 672
    http://www.myfitnesspal.com/forums/show/12145-50-day-binge-free-challenge

    I've got a binging problem also, I'm on day 3 of no binging and found the above group. I'm hoping it will help hold me accountable and in the 50 days maybe make some new habits.

    As far as your question goes, I usually do about an hour on my elliptical to make up for the calories. I tell myself if I could just get my eating under control, I could probably stop doing cardio altogether. That should be motivation enough!
  • angelique_redhead
    angelique_redhead Posts: 782 Member
    I have what could be considered a binge occasionally but it's like a birthday dinner, Thanksgiving dinner at Texas de Brazil. I normally don't log it though I believe I might have last time. I normally eat less the next day but just because I'm not as hungry. I eat "normally" the rest of the time for the most part but I do have the rare "fool your body day". It will be between 1500.1900 calories for the day instead of around 1200-1300. My exercise might go up a touch but it's not really planned. It takes a LOT of walking at 2 m.p.h. to make up for that much indulgence. I deserve it on rare occasions. I think everyone does so I'm NOT going to beat myself up for it. *HUGS* I have a catagory for snacks. Snacks usually consist of items that are between 100-200 calories. I don't need to be spiking my blood sugars. Good luck!
  • kellyivan
    kellyivan Posts: 1 Member
    Sounds like you need to be honest with yourself and say "why am I binge eating"? If the binge eating is because your stressed or emotional then dealing with those issues my be the best way to overcome your binge eating. Food for me is comforting so I will eat when I am stressed. I agree with the previous post, don't buy the foods you crave. If they are not available then you can't eat them. It's ok to enjoy these thing, but in moderation. I hope you find a solution, and I wish you much success in your weight loss and healthy life style!!
  • starvinkevin
    starvinkevin Posts: 331
    Fast
  • concordancia
    concordancia Posts: 5,320 Member
    Hello, I would love to help you, as a previous binger, along time ago, have control most of the time now, not sure if it is because I am older, or if I just have committed to being healthy rather than skinny. First thing, I looked at your diary, and you actually have made a section for late night binges, Why would you do that, you are setting yourself up for defeat. Second, I see your supper is usually a protein drink, what time is your actual last meal of the day, and if it is just a shake, you are definately going to be hungry later. There is no rules to when you can eat, each day has 24 hours in it, so plan a healthy high protein snack before bed so you don't wake up so hungry. What are your goals?? lose or maintain? have you gained at all with the binging? If you want to talk more you can add me:)

    I'm not ALLOWING for the late night binges, per-se, but I know that they happen so I have a section for them just in case. The late-night binge refers to anytime after midnight the night before (i.e. techinically really early morning, around 12 am - 5 am). On days that the binge is far out of control, like friday morning when I binged around 900 calories, I don't log. It's too stressful. on days i go to the gym, my dinner is a protein shake, and then may be leftover chicken and salad when i get home (hour and a half commute, since i rely on public transportation). Though many times I am so hungry when i get home that I end up eating much more. And I've been gaining about 1 lb per week over the past month.

    Take more food to eat on the bus, or train or whatever public transportation is in your city.
  • ldrosophila
    ldrosophila Posts: 7,512 Member
    Move on. I will usually blog it what was the emotional reasoning behind it. Then move on. Done is done.
  • BITEME_GRRR
    BITEME_GRRR Posts: 150 Member
    The bottom line is you need to stop the binges. Clearly they are happening for two reasons:
    A) you are depriving yourself too much. Eat approximately 2,000 calories per day and excerise regularly. If you need more to lose excersice more.
    B) you are binging probably due to emotions, boredom, etc. Keep yourself busy and try to sit with your emotions.

    Read: Rules of Intuitive Eating.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    I used to have binges when I was your age as well, and I would feel like crap afterwards. One of the mistakes I would make, would be to go on a diet, be really 'good' for a day or so, then eat something which threw me 'off my diet', then I would feel bad, and eat more, then feel worse, then decide to just blow it all out and eat it all and start over tomorrow. I would repeat this cycle every few days, then get frustrated because I was 'working so hard on my diet', but not losing any weight.

    I realize now how crazy that was. Why I thought that I could just start over the next day and everything would be ok, like I didn't just eat 1000 extra calories, was just denial.

    I am a lot older now and much wiser in many ways, but I still can have times when I eat something off plan and start to panic, and get down on myself. What I know now is that being honest with myself is the key. Pretending I didn't eat something doesn't make it not happen. If I eat something I shouldn't have, I just log it. Admit it. I ate it. Now, I can either continue to eat more, or I can stop there and immediately get back on track.
    100-200 calories isn't going to destroy my whole week. But 1000 cals might. Especially if I do it 4-5 times a week!

    Learning to take responsibility for my actions, in all areas of my life, has made life so much easier. It isn't fun or easy to admit mistakes, but generally when I own up to them, they turn out to not be as bad as I thought they were.

    I had a day last week that I didn't log anything til the end of the day, and I thought I had gone way over my cals, but after logging everything, it was only 130 cals over my goal. That wasn't that bad. If I had gotten down on myself and felt like I had 'blown' my diet, then I could easily have gone over 500 or more, and it would have made an impact on my week, but it didn't.

    So the plan you have for not eating anything unless you log it, is great. No matter how ugly it is, LOG IT!. You cannot change what you don't acknowledge. If you do this, you may find that it isn't as bad as you thought, and therefore you can have hope of salvaging the day, or the week.
    YOU are in control of what goes in your mouth. Do not let the food, or guilt, control you. Own it. Then you can master it.
  • netski19
    netski19 Posts: 12
    I would just work out more the next day, and eat better, too. Don't beat yourself up over it because guilt and disappointment might just make you binge again. Shake it off (literally) and remind yourself that everyday is a God given chance for all of us to be better ourselves.
  • psgsummers
    psgsummers Posts: 5
    I'd say the best thing to do is face up to the binges.
    Acknowledging that they're happening, and understanding why you do it is the best way of controlling, and stopping unhealthy eating cycles.

    I'm sure everyone on this thread will understand how hard facing up the things we eat. Everything we eat has little secrets we don't want to put n our food trackers - but truth is, 2 sugars and cream went into the coffee this morning: that stack of toast at 3am doubled your calorific intake.

    Make sure you're not starving yourself during the day, because that can lead to attacks of insomnia which result in detrimental midnight feasting. Personally, when I used to go into binge mode, I'd eat literally anything (and EVERYTHING) in sight. Dried fruit, jars of mustard, frozen peas.. Half cooked cous cous was a pretty low stage. As was the dish of takeout rice my housemate threw in the bin.

    I combatted it by making sure I had strict mealtimes, which seems to have done the trick!
  • AJinBirmingham
    AJinBirmingham Posts: 497
    I have a healthy breakfast the next day and then hit the gym - then I usually come back to my senses.

    I'm a world class champion level binge eater and recently posted a similar request for help . . . and someone helped me realize that a huge part of my problem is carb addiction. I crave carbs, I eat them, my blood sugar spikes and then drops and I crave more. I've only just started keeping my carbs below the 55% recommended on MFP and already feel better - and less prone to binging.

    I don't like protein much, but if I'm hungry and make myself eat a higher protein meal, I don't overeat nearly as much and NOT binging becomes a lot easier. I can easily polish off a family size bag of Twizzlers in one day, but no way I'm going to eat 4-5 pieces of chicken.

    I've usually been more successful at ADDING things to my diet than removing them, so I still eat Twizzlers, chocolate, cookies etc. - but only AFTER I've had some real food, the kind that comes from plants and animals and not out of packages.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    I must agree with others that having a section for 'late night binges' is setting you up for failure. Take the word 'Binge' out of your vocabulary and definitely off of your food diary. Change it to a time frame, or 'snacks' or 'dinner' and change your protein drink to 'snack' or 'pre-dinner' or 'post workout', whatever, but definitely get the word 'binge' off of your diary so you do not see it every day.

    You may not think you are planning to binge every day, but with it set up like that, that is exactly what you are doing. You see it, you will do it.
  • gilmoregirlsr
    gilmoregirlsr Posts: 27 Member
    Hi Reza, I'm a binger too!!! Actually just finished binging and logged it all in.
    I would suggest picking up Geneen Roth's book Women Food and God. I'm reading it right now and it get's you to take a good hard look at what's going on behind the eating. It's a hard book and I find I have to leave it alone for periods of time but after yesterday's and today's binges, I think it's time I get reading again.
    Feel free to add me if you just need someone to talk it out with.
    Try not to beat yourself up about it (I know easier said then done) but this only feeds into the behavior.
    I'm here for you are a fellow binger trying to beat the deamons.
    Gil
  • kmadki4
    kmadki4 Posts: 20 Member
    I went on a 5,000 calorie binge last week and felt horrible. I seriously considered restricting my calories drastically for the next few days to make up for it, but I decided I would instead just move on and resume eating normally the next day. I really tried to not let what I did get to me. After a week, I look and feel back to normal. It is really important not to be too hard on yourself or restrictive afterwards, because that can just lead to the stress and anxiety that causes a binge in the first place.
  • Reza151
    Reza151 Posts: 517 Member
    I will take the word binge out of my diary, good point everyone. My calorie goal is 1900 since im trying to lose a stubborn 7 lbs. My TDEE is around 2200. By the time I get home from work and the gym, ive usually eaten around 1700-1800 calories, so I am eating enough, and alot of fiber and protein. Going thru my diary, i see ALOT of carbs which spike blood sugar, causing more hunger. So my goal is to spread my carbs out more evenly. Last night, i woke up in the middle of the night but didn't binge! I just had some carrots and cottage cheese and two mini shrimp spring rolls (a total of 150-200 calories). I did eat more than I planned for for dinner because I was so hugnry after the gym...my protein shake and ostrim jerky wasn't enough to satisfy or fill me up even though it was around 210 calories. SO in addition to the spinach and chicken, I ended up nibbling on carrots and less than half of a peanut butter sandwich. Still, it could've been worse.

    I just finished reading Geneen Roth's Breaking Free from Emotional Eating. I found that she didn't give many tips, mainly experience. I'm also scared to let myself eat what i want when i want it. I feel that if i do that, I'll go thru so much junk food and pastries that ill make myself sick. BUt I'm trying it slowly. THe other day when my friends and i ate out, i ordered my first fast food burger in a few months (and it satisfied me more than the veggie burger would).

    THanks again all!
  • iLoveMyPitbull1225
    iLoveMyPitbull1225 Posts: 1,690 Member
    I just dont mull over it. *kitten* happens and you have to live your life!! But if I know I had a really big lunch or eaten something that wasnt so great, I make absolutely certain I go to the gym that day. Work really hard, and don't beat yourself up over nothing.

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