I binged on 2,500cal!

Don't let it knock you off track! If this is the first time it's been this bad in over a year you have made a lot of progress. Get back on track tomorrow and forget this day ever happened. Stay focused and maybe drink a little more water and work out a little longer in the next couple of days. It will be alright if you don't let one mistake day undo many well-done days!

Put it down to experience! Learn from it and move on!
Maybe try to burn a bit more through exercise and make sure not to go over for the next couple of days, but don't fast, don't burn yourself out, and don't beat yourself up! You might not lose, or might not lose as much, this week, but as long as it's not a frequent occuance, all will be well in the long term.

Accept it and move on - you can't undo it, so as you say, learn from it and don't do it again.

Just eat normally tomorrow. No need to punish yourself - that's planting the seed for yo-yo dieting. Your body will thank you.

I wouldn't fast it's almost like your punishing yourself, just brush it off and carry on at normal with abit of exercise threw in for good measure.

First, stop panicking. It's only the beginning of the end if you let it be. Yes, still workout if you can and start fresh tomorrow. Like they say, it's a journey...this was just small bump in the road.

Drink plenty of water.

Work out a little extra and/or eat a little less for a few days if you want, but 2500 calories over your goal is probably 1500-2000 over maintenance which is like a half pound of a gain, tops, so don't go overboard trying to limit yourself or overtrain or you'll just end up binging again.

Learn to recognize what causes you to binge and develop strategies to keep it from happening/stop it at the start. If this is a regular problem for you you might want professional help.

Do better tomorrow.

As the title says i binged on an excessive amount of calories, it started of with tea and then i was craving pasta and then i wanted something sweet anyway long story short i'm 2500 over my daily allowance.

My question is what do i do?

Fast for maybe 2 days?
Up my exercise is a given but by how much? like twice what i normally do?
Is it worth working out tonight?

I will learn from this. I usually plan my meals to fit my macros/cals and today i defrosted the wrong meat and it kind of threw me off in a massive way.

It's the first time since starting that I've over eaten and I'm kind of panicked that this is the beginning of the end.

I binged a little bit a couple of days ago. I still went to the gym on my regular schedule. Since then I've been over my calories by several hundered each day -- below my TDEE but above my current goal for losing weight at a reasonable pace. I am making sure that I am getting plenty of healthy foods so that I won't repeat the binge cycle. For me, binges are caused by biochemical imbalance, and the solution is to eat protein, complex carbs, and lots of veggies.

Fasting never worked for me.

Upping my exercise never worked for me.

In other words, continue on like it didn't happen. Focus on what you are doing right instead of what you did wrong.

Don't deprive yourself of things that you enjoy or you are just aiming for failure.

yeah NBD... dont freeak out or anything, just count it as a cheat day... tomorrow its business as usual dont fast or anything, if anything, just put a little more into your workout.

Go workout tonight. The binge has passed, accept it and move on as usual. I also used to beat myself up, punish myself and sabotage my efforts. Reading posts by others helped me to calm down and not freak out if I had a small setback. Just pick up and keep it moving. Once I let myself off the hook that one time and continued on as normal, I find I don't binge nearly as much.

I also got into a planned solution that works for me....gave myself a day a week where I can eat what i want and not log. If I binge that day, fine. A lot of times, i'll just end up having one really good meal I like, a good dessert and that's it (this meal would probably be about 2500-3000 calories). I like fried chicken, chinese buffet, etc. I'm still losing.

Learn from it, forgive yourself, and move on.

It's the first time since starting that I've over eaten and I'm kind of panicked that this is the beginning of the end.

It's only the beginning of the end if you let it. Exercise a little more, but not necessarily double. Don't overdo it to the point that you are too sore to keep your regular routine. Then just let it go. What's done can't be undone. You control your future. Do better in it.

Don't panic....... take a deep breath and relax. What's done is done... more important than trying to "erase" it is to reflect on why it happened and come up with a plan to prevent it from happening again. Tomorrow is not only another day... it is another day to do better than you did the day before....


good luck

FORGIVE YOUR SELF, THINK OF CREATIVE WAYS TO BURN THE EXTRA CALORIES, EAT NORMALLY. MOVE ON. YOU DID NOT GAIN ALL THE EXCESS WEIGHT DUE TO ONE MEAL, AND ONE MEAL WON'T BLOW YOUR SUCCESS UNLESS YOU GET DISCOURAGED AND GIVE UP!!!! KEEP FIGHTING!