Recovering from a premenstrual eating fest
Treeinthewoods
Posts: 27 Member
Hello group,
I have been suffering with PMT/S and I have binge eating episodes during this time, but not during the rest of the month. I know it would be better to avoid the bingeing (if you have any advice, I would be most grateful) but I feel disheartened that the rest of the month I have put lots of effort into eating healthily, not overeating, exercising. Then I get to this point in the month whereby I only want to eat, and I eat a lot, over the course of 5 days prior to my period I eat an average of 5000 kcal each day if I'm honest.
I now feel upset as I had been doing well, so well, now four days of constant overeating (nearly due) I jus feel like giving up... I am quite aware as I'm bingeing that it ruins everything but I just want carbohydrates and sugar. Not even food I like that much normally. Mindful eating is something I can do and enjoy other times of the month.
I had lost 4 pounds over the last two weeks and now I feel it's all ruined. I'm just seeking encouragement - please no judgement I do know it would have been better had I not overeaten in the first place.
I have been suffering with PMT/S and I have binge eating episodes during this time, but not during the rest of the month. I know it would be better to avoid the bingeing (if you have any advice, I would be most grateful) but I feel disheartened that the rest of the month I have put lots of effort into eating healthily, not overeating, exercising. Then I get to this point in the month whereby I only want to eat, and I eat a lot, over the course of 5 days prior to my period I eat an average of 5000 kcal each day if I'm honest.
I now feel upset as I had been doing well, so well, now four days of constant overeating (nearly due) I jus feel like giving up... I am quite aware as I'm bingeing that it ruins everything but I just want carbohydrates and sugar. Not even food I like that much normally. Mindful eating is something I can do and enjoy other times of the month.
I had lost 4 pounds over the last two weeks and now I feel it's all ruined. I'm just seeking encouragement - please no judgement I do know it would have been better had I not overeaten in the first place.
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Replies
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5000 calories a day :shock:
You need to continue to log through your PMT - keep yourself accountable
In the week leading up save some calories to use during the PMT time, set your goal to maintenance during PMT and restrict yourself to mainenance plus saved calories
I find that I crave carbs so make yourself big pots of food that you can eat that satify those cravings ... low calorie risotto, big chunky minestrone soup with some pasta, rice and vegetable chilli etc
I also have a bar of 72% dark chocolate and have about 20g at night ... take a small piece and let it melt on your tongue, focus on the taste, then repeat - satisfies the "I need chocolate or I'm going to kill you" cravings
Drink more water, do not stint on exercise no matter how bad you feel, it helps
having one bad snack should not lead to oh feck it I'm going to have a meal, then seconds and even if you do that shouldn't lead to oh feck it today is ruined anyway I'll start again tomorrow
commit
cravings make it harder not impossible
luckily once my period starts I feel immediately better and probably less hungry
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I've been there. One thing that has worked for me is to eat more food, as much as I want in fact, but healthy foods only. Being full helps strengthen my resolve to avoid the sweet treat binge mode.0
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Do you continue to log honestly and accurately?0
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I'm really glad you posted this, thanks for sharing. I actually just went through this myself, I usually don't have any crazy symptoms during TOM but this last week I went through hell. I believe it has to do with my birth control (implant) messing with my hormones because on top of the hunger I am very emotional. It's embarrassing to admit for me too but yesterday I ate over 4,000 cals, I couldn't believe I am usually very very strict and have good self control. The same thing happened to me with wanting sugars and heavy food and now today I am feeling sluggish and sick, there is a very heavy feeling in my stomach. As I mentioned before I have never gone through this before and just told myself that I was going through something with my hormones and not to worry about cals, I DID NOT think I was going to hit 4000 cals! I feel like knowing you have an issue is a big part of it and taking accountability, I logged everything I ate, problem was, I did it after I had already ate it. Do you feel that it would help if you took a moment to log what you are going to eat to see how it would affect your day? Also maybe you could up your cals for those few days and lower your cals for the rest of the month to make up for it? I'm sorry you are going through this and I definitely feel for you. Feel free to message me if you need to talk.0
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I understand that urge to eat everything in sight when PMSing. I really do.
But, it's going to be hard to overcome a full week of 5000 calories a day to still lose weight. You really need to learn some self control and say no every once in a while. I know it's harsh, but if you want to lose weight, there's no other choice.
Try eating more filling foods (lots of protein & veggies) and make sure you're drinking a lot of water. Work your calories around to have one really great treat every day. If you feel like you're able to splurge on something you really want, you may find it easier to say no to other things ("I can't eat this right now because I want to have that later").
Also, try to do some exercise on those days too. I know you're probably more tired, but some exercise will honestly help you feel better. At least it does with me, and I've seen others say the same thing. I tend to control my eating better when I exercise and it will give you more calories to play with (if you are eating back your calories, which you should unless you are doing TDEE).
You really need to figure out how to make your PMS time work with your calories if you want long term success. But, if all else fails, eat up to maintenance during that time. It gives you more room for treats, but won't undo all the work you did during your other weeks. However, this will slow your weight loss down, so it really should be a last choice.0 -
There have been a number of threads recently about controlling binges that you might be able to find through the search.
For me, a combination of things has helped:
-pre-planning my food. I sit down each evening and write down my menu for the next day. It has eliminated the "now what do I eat?" aspect of binging. If I have to eat out for some reason, I usually plan a place that doesn't even have my triggers (ie, no french fries), so ordering is easier. Or I plan on splitting the fries with someone, if I do choose to have them in advance. This also allows me to plan in treats, so I don't feel deprived. Tomorrow evening, my snack will be a serving of chocolate. I will weigh out the serving, put away the bag, then sit down and start eating it.
-eating a lower carb diet. I don't eat low carb by any definition, but I don't have starchy foods like bread, rice, potatoes at every meal, either. In an ideal week, I will have a few days with 0-1 starches and 1 fruit and a couple days without sweet treats. Again, this gives me a balance where I get enough that I don't feel denied, but allows me to control my reactions.
-log, log, log. Before reaching for another snack, write down what you have already eaten. This may be enough to shock you into stopping and remind you how hard you have worked up until now. Just get in the habit of writing your food down as soon as you eat it. I don't have a smartphone, so I have taken to logging in a written journal, and just entering my plan into MFP once in awhile to double check calories. I actually write down my plan, then I have a separate column that I add any unplanned eating into, so it is really in my face how far off track I might be veering.
-remind yourself of why you are denying yourself the comfort foods (ie, write a list you can turn to). At the same time, find other ways to comfort yourself. Do you have one of those bean/corn filled sacks that you heat in the microwave that works like a hot water bottle used to? Those are wonderful this time of month. Exercise can really help, too. Sometimes I take it easy and just go for an ambling walk, but sometimes I end up with a personal best because I push myself so hard because I feel weaker than usual, even though I am not.
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Have you tried taking an iron supplement or getting checked for some other vitamin deficiency? I can't see a way to overcome so many calories in a week and still be on track, so maybe you can find some underlying reason for such a high calorie spike.
Ditto on keeping up with exercise, it's hard to feel like going but it really helps with the cramps.0 -
Like other people have said, pre-plan your food. I basically log everything at the start of the day and try not to deviate.
I also hide food from myself. It helps if I can't see it, and I stay in the living room so I'm not tempted to grab a snack in the kitchen.
Also, allow yourself to eat an extra 100-200 calorie treat every day during that time. That way you'll know you're giving yourself a little extra, and it might set off the "reward" part of your brain and make you less likely to binge.
Good luck! I understand the struggle.0 -
Me too. For 5 days before I am ravenous. It doesn't seem to matter what I try, it seems like my stomach is a bottomless pit and I MUST fill it. My PMS is severe, more like PMDD, and the bingeing is just part of it. I wish I had some advice for you, but you're not alone. I've eaten 5,000 in a day myself.
The thing is that is 5 days out of 30. And I have managed to lose 16 pounds in the past 70 days even with the binges. Just balance it all out the rest of the month.0 -
I go through this in waves. I've learned to keep a fruit bowl right beside me, It helps a lot and also drinking lots of water.0
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5000? And I feel guilty for eating at maintenance or a little above. Girl, don't stop logging. Try eating at maintenance if you need to eat that much.0
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Beploveshomer wrote: »Me too. For 5 days before I am ravenous. It doesn't seem to matter what I try, it seems like my stomach is a bottomless pit and I MUST fill it. My PMS is severe, more like PMDD, and the bingeing is just part of it. I wish I had some advice for you, but you're not alone. I've eaten 5,000 in a day myself.
The thing is that is 5 days out of 30. And I have managed to lose 16 pounds in the past 70 days even with the binges. Just balance it all out the rest of the month.
Thank you of being supportive and sharing. I am sorry you do the same thing too. I am anaemic which can;t help and the doctor has prescribed an antidepressant for this "luteal" phase. It got a lot worse after having a baby, I don't know if it did for you too? Athough I have always been a bit greedy...you have managed to lose weight (I have too, despite last month bingeing although I do appreciate this month it has been out of control... it's not unhealthy stuff, it's stuff like bread rolls!!). I will offer any advice I receive that helps. I think a key maybe getting out and exercising early - I haven't been able to do this the past few days as we have had the boiler fixed -argh. Thanks for posting. I hope we find a way that helps.0 -
Thanks to you all who have posted saying how shocked you are and how brilliant you are with your diet. Well done. I am happy for you- but your posts aren't helpful they are patronising and demoralising. I already feel a muppet about it- I know it's a lot!0
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I go through this in waves. I've learned to keep a fruit bowl right beside me, It helps a lot and also drinking lots of water.
I'm sorry you get this too. A fruit bowl is a good suggestion I only had one apple left this morning - I think I will go to the shops and refill :-) Good luck and thank you for the support.0 -
Treeinthewoods wrote: »Thanks to you all who have posted saying how shocked you are and how brilliant you are with your diet. Well done. I am happy for you- but your posts aren't helpful they are patronising and demoralising. I already feel a muppet about it- I know it's a lot!
not one person has posted without sympathy or advice
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Sailatsorf wrote: »Like other people have said, pre-plan your food. I basically log everything at the start of the day and try not to deviate.
I also hide food from myself. It helps if I can't see it, and I stay in the living room so I'm not tempted to grab a snack in the kitchen.
Also, allow yourself to eat an extra 100-200 calorie treat every day during that time. That way you'll know you're giving yourself a little extra, and it might set off the "reward" part of your brain and make you less likely to binge.
Good luck! I understand the struggle.
Fantastic advice, infact tomorrow I'm going to set aside a small bar of chocolate (I hadn't been keeping it in the house as I know at this time, if in all day I will gobble the lot). Ah you see I'm in the kitchen a lot of the day... maybe move my venue! Thank you, I think pre-planing and being a "no maybe just this one" mentality, but it's also that frantic I need to calm down feeling that I think perhaps only exercise will help.
Thank you for your best wishes and advice x0 -
goldthistime wrote: »I've been there. One thing that has worked for me is to eat more food, as much as I want in fact, but healthy foods only. Being full helps strengthen my resolve to avoid the sweet treat binge mode.
Interesting, I may try and pre-plan to maintenance. I usually find I don't need much breakfast but forcing more down may help with this luteal phase. Useful advice too thank you.0 -
5000 calories a day :shock:
You need to continue to log through your PMT - keep yourself accountable
In the week leading up save some calories to use during the PMT time, set your goal to maintenance during PMT and restrict yourself to mainenance plus saved calories
I find that I crave carbs so make yourself big pots of food that you can eat that satify those cravings ... low calorie risotto, big chunky minestrone soup with some pasta, rice and vegetable chilli etc
I also have a bar of 72% dark chocolate and have about 20g at night ... take a small piece and let it melt on your tongue, focus on the taste, then repeat - satisfies the "I need chocolate or I'm going to kill you" cravings
Drink more water, do not stint on exercise no matter how bad you feel, it helps
having one bad snack should not lead to oh feck it I'm going to have a meal, then seconds and even if you do that shouldn't lead to oh feck it today is ruined anyway I'll start again tomorrow
commit
cravings make it harder not impossible
luckily once my period starts I feel immediately better and probably less hungry
Ah the 72% bar advice sounds good. I think I'll get one for tomorrow. I think I had just presumed I could carry on the way I had been which was quite disciplined (with some treats). I think this is quite a mood issue too. Exercise will definitely help, thank you.0 -
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sheepotato wrote: »Have you tried taking an iron supplement or getting checked for some other vitamin deficiency? I can't see a way to overcome so many calories in a week and still be on track, so maybe you can find some underlying reason for such a high calorie spike.
Ditto on keeping up with exercise, it's hard to feel like going but it really helps with the cramps.
Hey thank you for your post. Actually I am anaemic, can I blame this?! I don't think that's helping. Thank you for suggesting that though as I hadn't thought it may be affecting things. I thought anaemia is "meant to" curb the appetite. Thanks for mentioning though (she types as she sips her iron supplement :-))0 -
Treeinthewoods wrote: »Thanks to you all who have posted saying how shocked you are and how brilliant you are with your diet. Well done. I am happy for you- but your posts aren't helpful they are patronising and demoralising. I already feel a muppet about it- I know it's a lot!
not one person has posted without sympathy or advice
Ah maybe I'm overreacting. I thought some answers were a bit sarcastic but maybe it's my hormones affecting my brain!0 -
Treeinthewoods wrote: »Treeinthewoods wrote: »Thanks to you all who have posted saying how shocked you are and how brilliant you are with your diet. Well done. I am happy for you- but your posts aren't helpful they are patronising and demoralising. I already feel a muppet about it- I know it's a lot!
not one person has posted without sympathy or advice
Ah maybe I'm overreacting. I thought some answers were a bit sarcastic but maybe it's my hormones affecting my brain!
Thank you! I felt a little attacked but I was like, maybe the hormones are still in effect. Just saying, 5000 is a lot and it seems like you may be over estimating that anyway, unless you're logging and weighing it all. The poster who suggested leaving calories left over for dessert, great idea.
Also, sometimes I can easily have 400 calories left over. There's a brand of frozen yogurt called Stonyfield. Their entire pint of chocolate is 400 calories. I eat a whole one like every two weeks. So satisfying to be able to EAT THE WHOLE THING. nom.0 -
I see that you, too, binge on bread. I am something of an emotional eater and get carb cravings either when I have been carefully in a calorie deficit for a week, or, more likely, at the PMS time. If I go into a store at that time, I almost ALWAYS come out with a loaf of lovely rye bread and eat too much of it (um, sometimes more than half of it) on my way home, in the car.
I've been having bingeing problems lately myself, and I am not sure what to do about it-- my life is really out of whack for a bunch of reasons right now and I normally have good self-control, but this confluence of problems (plus my hormones are weird lately on top of everything else) seems to have broken down my self-control.
I think that it might help you if you keep a bunch of good fruit in the house (do you like melons? They are wonderfully low in calories but still very sweet and yummy) and work very hard to avoid *buying* bread rolls and other binge foods (be certain you are not hungry when you go food shopping!). One of my binge foods is corn chips, so I don't buy them unless I've hiked several miles that day, or we're having a party so all the guests will eat most of the chips. If my fiance brings chips into the house, I leave the bag sealed (and if he opens it, out of my sight) because that way I'm a lot less likely to start munching.
As for chocolate-- maybe try keeping only extremely high cacao-content chocolate in the house-- like 80-90% cacao-- so the chocolate you have is VERY chocolatey and so strong and bitter you won't want to eat more than a small piece. (I need to do this
)
I'm sorry you have this problem. It really sucks and it's not helpful to one's self-image, is it?!
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I really do know how you feel. I have been like this for 30 years, and I could eat 10.000 calories a day no problem. 5000 would have been a good day for me with PMS. I don't do this any more, as losing weight was more of a priority than feeding my ravenous hunger at that time in the cycle. I agree that pre-planning will help you a lot, plus eat at maintenance during those days. If you can get through each month not putting any weight on during those 4 or 5 days, you have cracked it. I have lost nearly 40lb this year despite the desperate PMS (which can actually get worse as you get older - mine has)
You will get there. When you feel the desperate urge to overeat, try and put your coat on and go for a walk. Exercise is great for PMS and losing weight is good for these sort of problems. I am so much better now than when I was obese, when I was effectively useless for one week out of four.0 -
concordancia wrote: »There have been a number of threads recently about controlling binges that you might be able to find through the search.
For me, a combination of things has helped:
-pre-planning my food. I sit down each evening and write down my menu for the next day. It has eliminated the "now what do I eat?" aspect of binging. If I have to eat out for some reason, I usually plan a place that doesn't even have my triggers (ie, no french fries), so ordering is easier. Or I plan on splitting the fries with someone, if I do choose to have them in advance. This also allows me to plan in treats, so I don't feel deprived. Tomorrow evening, my snack will be a serving of chocolate. I will weigh out the serving, put away the bag, then sit down and start eating it.
-eating a lower carb diet. I don't eat low carb by any definition, but I don't have starchy foods like bread, rice, potatoes at every meal, either. In an ideal week, I will have a few days with 0-1 starches and 1 fruit and a couple days without sweet treats. Again, this gives me a balance where I get enough that I don't feel denied, but allows me to control my reactions.
-log, log, log. Before reaching for another snack, write down what you have already eaten. This may be enough to shock you into stopping and remind you how hard you have worked up until now. Just get in the habit of writing your food down as soon as you eat it. I don't have a smartphone, so I have taken to logging in a written journal, and just entering my plan into MFP once in awhile to double check calories. I actually write down my plan, then I have a separate column that I add any unplanned eating into, so it is really in my face how far off track I might be veering.
-remind yourself of why you are denying yourself the comfort foods (ie, write a list you can turn to). At the same time, find other ways to comfort yourself. Do you have one of those bean/corn filled sacks that you heat in the microwave that works like a hot water bottle used to? Those are wonderful this time of month. Exercise can really help, too. Sometimes I take it easy and just go for an ambling walk, but sometimes I end up with a personal best because I push myself so hard because I feel weaker than usual, even though I am not.
Great advice, I'm interested in the low carb diet, I try to increase my carbs to increase my mood, but this am it got out of control. That's great advice, thank you! How do you cope with that "I want to eat chocolate feeling?" I think, even writing this, I am a bit all or nothing and should have allowed myself some. At the moment thought, free access to large bars probably isn't a good idea.
I think with the low mood I just want to eat... A at other times of the month I really care about my health, this time of the month I'll do anything to not feel awful and food provides an instant relief.
the preplanning idea is excellent and I don't do that enough. Im often in the kitchen preparing for others and they can be fussy eaters and like their carbs- I'm not blaming them btw! but I am aware I eat all of their end bits too at this time. Logging seems to be the way to go...
Thank you x0 -
opalsqueak007 wrote: »I really do know how you feel. I have been like this for 30 years, and I could eat 10.000 calories a day no problem. 5000 would have been a good day for me with PMS. I don't do this any more, as losing weight was more of a priority than feeding my ravenous hunger at that time in the cycle. I agree that pre-planning will help you a lot, plus eat at maintenance during those days. If you can get through each month not putting any weight on during those 4 or 5 days, you have cracked it. I have lost nearly 40lb this year despite the desperate PMS (which can actually get worse as you get older - mine has)
You will get there. When you feel the desperate urge to overeat, try and put your coat on and go for a walk. Exercise is great for PMS and losing weight is good for these sort of problems. I am so much better now than when I was obese, when I was effectively useless for one week out of four.
Thank you for posting, what a post, You got through it! My PMT was loads worse after stopping breastfeeding some two years ago. I haven't recovered! Do you think that losing weight has helped reduce your pmt too, or just your resolve?
40lbs - wow, you go!0 -
Are you normally a busy person? I find that during my TOM I have this urge - but never during PMS. During PMS I'm just moody and really, almost embarrassingly, emotional. Anywho, during my TOM I do my best to keep really busy. That week I go to the gym after work instead of before so that I have less time to sit around and eat at night. I will go out and find things to do but NEVER, EVER grocery shop . . . that's just disaster waiting to happen, at least from my experience.
I think the urge to eat anything and everything will go away if your brain is preoccupied with other things. This has helped in my experience, not saying it will work for you, but maybe try it next time to just keep your mind on other things and off of eating and the cravings will go away. Obviously don't stop eating, just only eat the things you have already pre-set, or planned, to eat.0 -
Treeinthewoods wrote: »sheepotato wrote: »Have you tried taking an iron supplement or getting checked for some other vitamin deficiency? I can't see a way to overcome so many calories in a week and still be on track, so maybe you can find some underlying reason for such a high calorie spike.
Ditto on keeping up with exercise, it's hard to feel like going but it really helps with the cramps.
Hey thank you for your post. Actually I am anaemic, can I blame this?! I don't think that's helping. Thank you for suggesting that though as I hadn't thought it may be affecting things. I thought anaemia is "meant to" curb the appetite. Thanks for mentioning though (she types as she sips her iron supplement :-))
Yes that definitely has something to do with it, vitamin deficiencies can cause insane cravings it's your body's way of trying to get what it lacks. I found that having a big steak and dark leafy greens at the first sign of PMS cravings really cut down on how much extra I ate. Hopefully being treated for anaemia will help you in the future.0 -
arditarose wrote: »Treeinthewoods wrote: »Treeinthewoods wrote: »Thanks to you all who have posted saying how shocked you are and how brilliant you are with your diet. Well done. I am happy for you- but your posts aren't helpful they are patronising and demoralising. I already feel a muppet about it- I know it's a lot!
not one person has posted without sympathy or advice
Ah maybe I'm overreacting. I thought some answers were a bit sarcastic but maybe it's my hormones affecting my brain!
Thank you! I felt a little attacked but I was like, maybe the hormones are still in effect. Just saying, 5000 is a lot and it seems like you may be over estimating that anyway, unless you're logging and weighing it all. The poster who suggested leaving calories left over for dessert, great idea.
Also, sometimes I can easily have 400 calories left over. There's a brand of frozen yogurt called Stonyfield. Their entire pint of chocolate is 400 calories. I eat a whole one like every two weeks. So satisfying to be able to EAT THE WHOLE THING. nom.
I'm sorry. I'm a complete witch at the moment. I did take some posts the wrong way, it was unfair, and sometimes you just have to say it as it is! I don't mean to make you feel attacked. OOOhhh I will have to try this Stonyfield it has lit up my dopamine receptors already. Again, apologies.0
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