The day after a binge

alexpl91
alexpl91 Posts: 36 Member
in Health and Weight Loss
We all have overage days right.. so I went waaay over calories yesterday and tried to make up for it today by exercising in the morning and trying to eat less during the day, but obviously that just made me hungry by the afternoon and I overate again, so that doesnt work. If i do have another bad day, should I just eat normally the day after? or is there some way I can make up for it without making myself too hungry

Replies

  • ThinUpGirl
    ThinUpGirl Posts: 397
    I did something similar yesterday.

    I ate great all day and went to bed with 30 cals. to spare, but I couldn't sleep so I decided to watch a movie. I ended up going over my calories by 650 yesterday (oops!)

    Anyways, rather than stress, I woke up and worked out the usual and ate the usual. I wasn't overly hungry at breakfast because I ate at 2 am and got up at 8.

    I DO plan on eating my calories today, if I don't eat back all my exercised calories, it's no biggie.

    Just move forward.
  • Unknown
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  • VeinsAndBones
    VeinsAndBones Posts: 550 Member
    Brush it off, one binge won't hurt
  • 1223345
    1223345 Posts: 1,386 Member
    I feel physically run down after a binge day. The more I ate the worse I feel. I tend to crave salads and steamed veggis when my body feels like it was put through the ringer.
  • sgv0918
    sgv0918 Posts: 851 Member
    i try to reduce minimally the next day and just go back to normal
  • ElyseL1
    ElyseL1 Posts: 504 Member
    eat normally. and what exactly is your idea of a binge?
  • JeneticTraining
    JeneticTraining Posts: 663 Member
    I feel and look bloated after a binge(cashews). Usually that's when I start running or head to the gym to make it up. Haha.
  • TheCaren
    TheCaren Posts: 894 Member
    The day after a binge you should...

    Drink a glass of water and move on. End of story. It's one day.
  • GnomeLover1984
    GnomeLover1984 Posts: 80
    I used to try to make it up by restricting calories the following day(s)...but that made me binge because I was too damn hungry to function. So now I will just get over it, maybe do some extra exercise through the next week. One day is not going to make you gain 10 lbs, or really anything noticeable. As long as this doesn't happen all the time, you should be cool.
  • Inshape13
    Inshape13 Posts: 680 Member
    I try to adjust down a little the next day and up the activity some too. Overall go by the total calories for the week if you binge because you can adjust a few days down to compensate rather than trying to make it up in one single day.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Either eat normally or a little more than usual. I don't do cheat days, but every few months I do a structured refeed where I eat three to four times as many calories as I normally do. The next day I eat one and a half to twice what I normally eat. The day after a high calorie day is always the hardest to stay on track.
  • alexpl91
    alexpl91 Posts: 36 Member
    eat normally. and what exactly is your idea of a binge?

    Yesterday i ate more than double my calorie goal. not a good day :(
  • allysonvb
    allysonvb Posts: 236 Member
    Move on, try to spread your overage over the next week by exercising more, not by depriving your body of food! If you were over by 1409, that would be only 200 cals more a day.
  • Griffin220x
    Griffin220x Posts: 399
    We all have overage days right.. so I went waaay over calories yesterday and tried to make up for it today by exercising in the morning and trying to eat less during the day, but obviously that just made me hungry by the afternoon and I overate again, so that doesnt work. If i do have another bad day, should I just eat normally the day after? or is there some way I can make up for it without making myself too hungry

    I wouldn't think of it some much as a binge but a bulk...
  • DopeyDudleyDursley
    DopeyDudleyDursley Posts: 155
    The day after a binge. My stomach aches and all I can really say for advice is drink water, get your body moving and forget the day before and focus on the days to come. I will admit I feel quite guilty a day after a binge, as I know I ate just to eat.
    And yeah all you can do is shoot for your normal calorie intake, otherwise the cycle will just continue to occur.
  • AllyCatXandi
    AllyCatXandi Posts: 329 Member
    It's very tempting to over-restrict the day after a binge. But I've found that just makes me hungry, which leads to another binge. Since I've been maintaining for a while now (or trying to - still figuring out what my TDEE is), eating at 1200 would feel like a pretty vicious defecit. So I just drop my calorie intake by 200ish for the next few days until the binge calories have been used up. But if you're already eating at a defecit, then I say just go back to how you were. One bad day is not going to define the rest of your life :)

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  • moodyshannon15
    moodyshannon15 Posts: 39 Member
    I allow myself one cheat day a week. I keep it sensible tho. I also don't eat back my exercise calories, to me that's peddling backwards. If I have an off day and go over I just get back on track the next day. As long as its not a every other day occurrence, I wouldn't fret. Just acknowledge your day and get back on track the next.
  • allshebe
    allshebe Posts: 423 Member
    My issue, apparently, has been mindless snacking, rather than gross overeating, but what I would probably do if I did binge for some reason would be to plan on eating my normal allotment of calories, but try and make them as healthy as possible - lots of vegetables and fiber and as light on sugar as possible. Wouldn't hurt to drink a bit more water or tea, to help detox (depending on what food groups you binged on - might not be too much of an issue if what you overate was still in more or less healthy balance). I've probably gone over a couple of times at potlucks, but even there, I try for sensible portions and "better" choices. It helps that gluten containing foods make me feel bloated and otherwise crappy, cutting down on a lot of potential temptation
  • drosen32
    drosen32 Posts: 23 Member
    Don't sweat it. Don't try to make it up, go back to what you were doing before. Actually, it was probably good for your mental health. Plan to do it again in a month or three weeks. Give yourself something to look forward.
  • glendarednock
    glendarednock Posts: 8
    I just try to eat smaller amounts several times a day so that I won't get hungery. Even when I work a 12 night shift I take celery, radishs or carrots and maybe a yogert to snack on. It is hard not wanting to eat that wonderful sweets that taste so good but are bad for you. But I do stay away. I do cheat sometimes but don't make a habbit of it. I do it when I know I am doing really good with the weight loss. I know there is a plateau that you can't lose. I think that is when you start building muscle. Which is ok because that will tone you up. Don't give up!

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