Binge setbacks

I am experiencing this right now. Im following a high lean protein diet, rich in green veggies and limiting carbs... It is tough because I had been eating at maintenance for at least 8 months.

I know its mostly because of TOM, but Ive had a couple binges in the last week and my super awesome 7 pound loss from my 1 year plateau changed to 3 pounds.

I know it takes 3500 calories to make a pound of fat, but when you binge after following a healthy (lower sodium) diet you will pack on the water weight like nobody's business.

The most important thing to acknowledge at this point, is how yucy you feel right now. This feeling will help remind you during the next time of temptation, because let's face it, there will be a next time. I'm constantly struggling with NOT binge eating at night. MFP makes me look in black and white at the proof. On the days that I don't eat regularly througout the day, I can almost guarantee myself that it's going to be a binge night. We just have to stay steady the course.

I'm sorry you feel sick to your stomach now. I know how that feels.

Try and get a good night's rest and tomorrow is a clean slate.

I agree with what has already been said, but will add a few thoughts.

We all will have more "off program" days to come. On vacation, during the holidays, the occasional night out, etc.

A healthy relationship with food does not mean that we never screw up our program. I have fought the urge to binge and overeat, or just plain run out for a box of Whoppers or sweets just because it feels like that kind of day. These temptations will come, and sometimes we might give in to them.

To answer your question, I have found that a single day *way* off program can screw up an entire week of good behavior. But binging for me meant running out and getting a box of frosted cookies and Reese's peanut butter pieces. Eat enough calories, and you can screw up a whole week of good behavior. If your body is in starvation mode because of a couple weeks of good behavior and weightloss, if you flood your system with refined sugar, your body is primed for weight-gain. A lot of short-term gain can be quickly lost (as people have noted correctly that it takes 3,500 surplus calories to add a pound of fat). The problem is, if you don't correct the behavior and shed that short-term weight-gain, then the weight will stay on and consolidate itself until it is simply, *the* weight.

I watched a movie a week ago that gave me some insight into how these temptations can be resisted a little better. "Hungry for Change" is available on Netflix instant watch and is a decent documentary on nutrition. Keep in mind, that the second half of the film is not universally accepted. The first-half is solid and talks about the food industry and health. The second half gets on a tangent and drinks the "juicing diet" koolaid. But the point I want to bring up from the film is this:

Instead of telling yourself that you "can't" have something because of your diet regimen, tell yourself that you "*can* have it, but that you don't *want* it." This works better than focusing on what you can't have. I have been dealing with my temptations for sugar and carbs a lot better when I remind myself that I am free to have these things, but that I don't really want them. And I am facing temptation when I stop at a gas station and see a peanut butter krispy bar, or at the movie theatre when my girlfriend gets popcorn with butter.

If and when you do screw up and give into temptation, just accept it for what it is and get back on track the next day. If you have a bad week on program, start over and get back on track the next week. The most important part of your journey is that you don't give up. If you persist in making life-style changes and don't abandon your effort to become healthier, you *will* succeed. I have had countless setbacks since I started on WeightWatchers in 2006. But overall I am still happy with my progress so far.

I have managed to lose and keep off at least 90 pounds from my highest weight. I may not have lost everything I wanted to in 2 years (as some have). But I have learned a lot and improved a lot of my habits for the long-term. Your health is about more than a number on the scale. Living a healthy lifestyle will make you feel better and more confident. But holidays and vacations will always be a challenge. Don't get hung up over the occasional screwup. It happens. As long as you don't quit, you will continue to make progress!

Good luck!