Binge eating once a week

Do well all week eating 1400 calories day workout 3 -4 times week worked for ages now binging
«1

Replies

  • envy09
    envy09 Posts: 353 Member
    How much time do you normally spend thinking about food in an average day?
  • My_Butt
    My_Butt Posts: 2,300 Member
    I don't 'binge' I have a cheat day every Sunday. I know how to eat smarter, so I make better decisions towards food, but I eat food that I know will go over my calories for one day.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Do well all week eating 1400 calories day workout 3 -4 times week worked for ages now binging

    What are your stats? Do you eat back exercise cals?
  • Aemely
    Aemely Posts: 694 Member
    It doesn't look like there is a question here, so I'll ask one.

    What is "binging" to you, OP? Are you going over goal by 500 cals., 1000 cals., 2000 cals.? If you take that overage and split it out by 7, how much over are you on your average daily goal?

    Your binge may not be as destructive as someone else's binge.
  • KAS041479
    KAS041479 Posts: 6 Member
    Please consider reading the book Master Your Metabolism. It was VERY hard for me to let myself eat more, but by eating less and working out so hard for weeks, I was slowing my metabolism and then binging on Friday nights when I couldn't keep it up. So when I ate too little and worked out too hard, my body plateaued b/c my metabolism responded by slowing down, and I got frustrated and cranky and low energy--and when I over-ate, my body clung to every possible nutrient and stored it as fat, thinking I was starving. Too many months of that, I could have really damaged my thyroid.

    Here's my advice, but keep in mind I am still new to this journey and you should gut-check everything I say and probably talk to a professional, okay? Here goes:

    Try to eat every 4 hours, keep your metabolism at a steady burn. Aim for each meal to consist of 30% fat, 30% protein and 40% carbs so they can work together to make you feel sated. Eat the most calories at the start of your day. Try to avoid simple carbs like white breads and pastas at night, and make yourself get 8 hours of sleep a night (so you can make the human growth hormone in deep sleep--if you don't, your body will want to renew and repair itself by secreting ghrelin [the hunger hormone] the next day and the likelihood of binging as a result of that hormone is high).

    Switch up your calorie intake every day, and switch up your workouts so your metabolism doesn't get into a routine and slow down to compensate. You know you need a deficit of 3,500 calories over the course of a week to lose one pound. I don't know your weight, height, metabolic type, or BMI, but let's say to do that, you need to net 1200 calories a day. So Monday, eat 1400 calories and do 200 calories worth of exercise. Tuesday, eat 1550 calories and do 350 calories worth of exercise. Wednesday, eat 1200 calories and let your muscles rest (I also had a problem with not working out every day, felt like I was slacking, but if you don't rest, your body doesn't experience the valleys that make the peaks of working out help you shed pounds. Rest is critical. You will actually undo hard work without real rest.) Thursday, eat 1600 calories and work off 400 with intense exercise using cardio and weights. Friday, eat 1400 calories and work off 200. Saturday, eat 1700 calories and work off 500 (for me, this is a great day to walk around shopping, do chores, clean, go for a run). Sunday, eat 1200 calories and rest. You've now netted 1200 calories each day, but you've eaten more some days and less others, and you've worked out harder some days and not at all others.

    I use a Polar Heart Rate monitor when I workout b/c it calculates the calories I burn based on my heart beats and my age, weight, length of time, etc. I've found it to be way more accurate than my FitBit, which I love, but use more as a pedometer and overall health guide. If you're serious about working out, I recommend a heart rate monitor--it's a watch that comes with a plastic and cloth band you snap around under your breasts, and that tracks your heart rate. Once I was able to calculate my optimal fat-burning zone (155bpm for me), I was able to easily work off 400+ calories in an hour, if I wanted.

    Your workouts also shouldn't be the same routine. Make your muscles confused. Like, try Yoga one day, Tae Bo the next, Plyometrics the next, rest, then Running, then the next day do Weights, then the next day Dance, then rest. Use different muscle groups (which not only surprises the body but helps avoid injury) and eat different amounts of foods--keep your metabolism guessing, but never afraid you won't have enough nutrients to thrive. I am not a fan of gyms, really, so I get 5 or 6 DVDs for free from my library every three weeks and that's how I can do different activities and switch it up.

    I can't recommend the book Master Your Metabolism enough. There are parts of it that go a little nuts about organic food, avoiding plastics, and that kind of earthy-crunchy thing (I'm vegan so I don't mind, but it may not be everyone's cup of tea and that's okay). But the chapter on the biochemical results of our hormones--why your body gets hungry, how it feels sated, when it feels safe to lose weight, and what you can do to sabotage that (like letting your intake get so restricted that you are compelled to binge)--that chapter on hormones is key. I got my copy out of the library, too.

    Now, I'm gonna say one more thing, and please do not be offended. If this is your first time binging ever, it's probably b/c of your diet and exercise leaving your body feeling unfulfilled. However, if you have a history of it (if you've done it once a week or more for more than three months), if you're compelled not by hunger but by boredom, anger, depression, stress, and you binge to the point where it hurts and you feel like you don't have any self-control, you could have an eating disorder. BED is not the same as bulimia or anorexia. There's no shame in having an eating disorder and if you need to get some therapy, you do what's best for you and we'll be here to help and support you through it! http://bedaonline.com/understanding-bed/#.VPxaYvnF-24

    That's all I'm gonna say about that. I just want to close with lots of encouragement--don't lose heart. It takes a long time to figure out what works best for our individual bodies and lives. The things I mentioned above have worked for me, but may not for you. Give it a whirl, and let us know how it goes. All the best to you!!
  • debbieedson
    debbieedson Posts: 46 Member
    I'm 5 foot 5 109 lb's age 31 I am binging on once a week has carnt control feeling and will eat junk food like sweets takeout that day then feel crap about it I try eat cheat meal turns in to binge thanks for replys
  • debbieedson
    debbieedson Posts: 46 Member
    KAS041479 wrote: »
    Please consider reading the book Master Your Metabolism. It was VERY hard for me to let myself eat more, but by eating less and working out so hard for weeks, I was slowing my metabolism and then binging on Friday nights when I couldn't keep it up. So when I ate too little and worked out too hard, my body plateaued b/c my metabolism responded by slowing down, and I got frustrated and cranky and low energy--and when I over-ate, my body clung to every possible nutrient and stored it as fat, thinking I was starving. Too many months of that, I could have really damaged my thyroid.

    Here's my advice, but keep in mind I am still new to this journey and you should gut-check everything I say and probably talk to a professional, okay? Here goes:

    Try to eat every 4 hours, keep your metabolism at a steady burn. Aim for each meal to consist of 30% fat, 30% protein and 40% carbs so they can work together to make you feel sated. Eat the most calories at the start of your day. Try to avoid simple carbs like white breads and pastas at night, and make yourself get 8 hours of sleep a night (so you can make the human growth hormone in deep sleep--if you don't, your body will want to renew and repair itself by secreting ghrelin [the hunger hormone] the next day and the likelihood of binging as a result of that hormone is high).

    Switch up your calorie intake every day, and switch up your workouts so your metabolism doesn't get into a routine and slow down to compensate. You know you need a deficit of 3,500 calories over the course of a week to lose one pound. I don't know your weight, height, metabolic type, or BMI, but let's say to do that, you need to net 1200 calories a day. So Monday, eat 1400 calories and do 200 calories worth of exercise. Tuesday, eat 1550 calories and do 350 calories worth of exercise. Wednesday, eat 1200 calories and let your muscles rest (I also had a problem with not working out every day, felt like I was slacking, but if you don't rest, your body doesn't experience the valleys that make the peaks of working out help you shed pounds. Rest is critical. You will actually undo hard work without real rest.) Thursday, eat 1600 calories and work off 400 with intense exercise using cardio and weights. Friday, eat 1400 calories and work off 200. Saturday, eat 1700 calories and work off 500 (for me, this is a great day to walk around shopping, do chores, clean, go for a run). Sunday, eat 1200 calories and rest. You've now netted 1200 calories each day, but you've eaten more some days and less others, and you've worked out harder some days and not at all others.

    I use a Polar Heart Rate monitor when I workout b/c it calculates the calories I burn based on my heart beats and my age, weight, length of time, etc. I've found it to be way more accurate than my FitBit, which I love, but use more as a pedometer and overall health guide. If you're serious about working out, I recommend a heart rate monitor--it's a watch that comes with a plastic and cloth band you snap around under your breasts, and that tracks your heart rate. Once I was able to calculate my optimal fat-burning zone (155bpm for me), I was able to easily work off 400+ calories in an hour, if I wanted.

    Your workouts also shouldn't be the same routine. Make your muscles confused. Like, try Yoga one day, Tae Bo the next, Plyometrics the next, rest, then Running, then the next day do Weights, then the next day Dance, then rest. Use different muscle groups (which not only surprises the body but helps avoid injury) and eat different amounts of foods--keep your metabolism guessing, but never afraid you won't have enough nutrients to thrive. I am not a fan of gyms, really, so I get 5 or 6 DVDs for free from my library every three weeks and that's how I can do different activities and switch it up.

    I can't recommend the book Master Your Metabolism enough. There are parts of it that go a little nuts about organic food, avoiding plastics, and that kind of earthy-crunchy thing (I'm vegan so I don't mind, but it may not be everyone's cup of tea and that's okay). But the chapter on the biochemical results of our hormones--why your body gets hungry, how it feels sated, when it feels safe to lose weight, and what you can do to sabotage that (like letting your intake get so restricted that you are compelled to binge)--that chapter on hormones is key. I got my copy out of the library, too.

    Now, I'm gonna say one more thing, and please do not be offended. If this is your first time binging ever, it's probably b/c of your diet and exercise leaving your body feeling unfulfilled. However, if you have a history of it (if you've done it once a week or more for more than three months), if you're compelled not by hunger but by boredom, anger, depression, stress, and you binge to the point where it hurts and you feel like you don't have any self-control, you could have an eating disorder. BED is not the same as bulimia or anorexia. There's no shame in having an eating disorder and if you need to get some therapy, you do what's best for you and we'll be here to help and support you through it! http://bedaonline.com/understanding-bed/#.VPxaYvnF-24

    That's all I'm gonna say about that. I just want to close with lots of encouragement--don't lose heart. It takes a long time to figure out what works best for our individual bodies and lives. The things I mentioned above have worked for me, but may not for you. Give it a whirl, and let us know how it goes. All the best to you!!

    Thanks I will look this book up thankyou
  • debbieedson
    debbieedson Posts: 46 Member
    Quiet alot through week it builds up
  • debbieedson
    debbieedson Posts: 46 Member
    Do well all week eating 1400 calories day workout 3 -4 times week worked for ages now binging

    I sometimes eat some back I do 60 minutes of kettlebells can burn anything from 800 -1000 I eat only some back 100 -200 not all time
  • debbieedson
    debbieedson Posts: 46 Member
    Sorry not share how to work this on replying I eat 1400 calories sometimes on workout days 1600 calories I workout cardio and kettlebell 3-4 week I eat healthy all week then build up to weekend and one day I get feeling for takeout or sweets but I will over eat and feeling I get won't go till I ate it like chocolate and takeout then I feel crap and ashamed I'm not overweight but will be if keep that up
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I'm 5 foot 5 109 lb's age 31 I am binging on once a week has carnt control feeling and will eat junk food like sweets takeout that day then feel crap about it I try eat cheat meal turns in to binge thanks for replys

    109lbs is under weight for your height, and eating 1400 cals is pretty low, you're bingeing because your starving yourself. Why are you trying to lose weight?
  • debbieedson
    debbieedson Posts: 46 Member
    I've just got to that weight I'm not shure how much I should eat now to maintain my weight without gaining
  • KAS041479
    KAS041479 Posts: 6 Member
    Based on your height alone, the lowest you'd want to weigh is 125lbs--depending on your age and bone density, you could safely and healthily go up to 150lbs. So, the safest thing to do is let yourself gain back about 15 pounds--but it doesn't have to be fat--it can be awesome healthy "fat-burning" muscle. Gradually add back in calories, 100 or 200 hundred a week. Try to take in at least 1800 calories. Never go below 1300, for your situation.

    You are underweight and your body will always try to course-correct that; it will slow down your metabolism, it will make you feel starved (because you are right now) and you will binge. That's not a lack of will power on your part; that's biochemistry. Instead of trying to lose weight, think about toning muscle. Don't exercise to burn, exercise to sculpt.

    Use the online calculators to figure out your BMI, BMR, AMR. Using an online calculator like Calorie King, I'd say that at a minimum, if you are 5 foot 5 inches, 31 years old, and you have a light office job (not moving around much like a waitress or professional cleaner), then you need to net at least 1700 to 1800 calories a day to maintain a healthy weight of 125lbs. If you go much lower, you could enter amenorrhea and not be able to have a period. If you net less than 1400, you can damage your metabolism. Your body will cannibalize its own muscle.

    I'm not saying this to scare you--it's not like you've done permanent damage right now. But I really strongly encourage you to eat more, and change your workouts to things like yoga and fast walking with some light weights. Aim over the next month to get up to 1800 or 1900 calories eaten a day, and do light sculpting exercises like ab crunches during commercials of your favorite show, or walking the neighborhood, or relaxing yoga, to burn off 100 or 200 calories but mostly to tone you up and make you strong.

    I know you don't want to gain. I know; I have so many issues with food and weight (I was a competitive dancer as a child), and I know the fear and guilt and panic that comes with the idea of gaining anything when you feel thin. But the undeniable truth is that the absolute minute you stop sticking to your super-restricted diet, you will gain, because that is what your body is designed to do when you put it into survival-mode. So don't think of it as gaining weight. Put yourself in the mindset of an athlete and build muscle. Eat clean. Sleep deep. Exercise to sculpt. Foods high in protein and fiber but low in fat (like beans) can help you produce fatty acid acetate, which stimulates the hormones that curb hunger, while at the same time helping you renew and repair your muscles and tissues. Definitely check out Master Your Metabolism--the author, Jillian Michaels, was in a similar situation, and over a period of fifteen years, it damaged her thyroid to the point of requiring medication. So, while I know you want to stay 109lbs, at 5 foot 5 inches, please aim for 125, net at least 1800, and do strength-building (as opposed to fat-burning) types of exercise. The binging will stop and your body will feel so much better. *hugs*
  • malibu927
    malibu927 Posts: 17,562 Member
    I've just got to that weight I'm not shure how much I should eat now to maintain my weight without gaining

    You absolutely should gain. The bingeing is probably due to being underweight and potentially malnourished.
  • Chrysalid2014
    Chrysalid2014 Posts: 1,038 Member
    edited March 2015
    KAS041479 wrote: »
    Based on your height alone, the lowest you'd want to weigh is 125lbs--depending on your age and bone density, you could safely and healthily go up to 150lbs."
  • Chrysalid2014
    Chrysalid2014 Posts: 1,038 Member
    I'd be interested to know the guidelines you based this on. According to NHS choices, the the lower end of the healthy weight range for the OP is 111 lbs.
  • futuremanda
    futuremanda Posts: 816 Member
    Set your goal in MFP to maintain, and it will tell you how many calories to eat to maintain. When you workout, eat some back.

    I do think you're about 5 lbs underweight. (The height/weight chart I found says 115 min for 5 foot 5, which I think is about right. I'm 5 foot 4.5 and I think 110+ was considered not underweight, but I much preferred how I looked at 115 to 110. Anything under 114 started to pull from my curves, like, my natural body shape.)

    So you may want to gain a few pounds and THEN set MFP to maintain. Or, if you're interested in gaining via muscle instead, start researching heavy lifting plans for women. I know there are a lot of great threads kicking around, and some really helpful people in the community. (Try the Fitness, or Gaining forums?) You could stay the same size, or even smaller, weigh a healthy weight, and eat a lot more, plus get the toned look. :)

    qm7we80via1t.jpg


    Also: Ordering some takeout and having some sweets isn't bingeing. It is just eating more in the moment than you planned objectively ahead of time. Don't beat yourself up over it. Just figure out how to eat so you feel more stable over time.
  • KAS041479
    KAS041479 Posts: 6 Member
    I'd be interested to know the guidelines you based this on. According to NHS choices, the the lower end of the healthy weight range for the OP is 111 lbs.

    Hi! I think you're right.

    I was basing it off advice from an online calorie calculator that said for a 5'5" 131 year old female:
    Based on the Robinson formula (1983), your ideal weight is 126.8 lbs
    Based on the Miller formula (1983), your ideal weight is 132.1 lbs
    Based on the Devine formula (1974), your ideal weight is 125.7 lbs
    Based on the Hamwi formula (1964), your ideal weight is 124.6 lbs

    So I went with their lowest ideal weight (124.6lbs) and recommended 125 to the OP. Then after you posted, I looked deeper and it said down at the bottom "Based on the healthy BMI recommendation, your recommended weight is 111.2 lbs - 150.2 lbs." So while it may say 125ish is ideal, it seems that 111 is safe.

    So you and the NHS are right and the NHS is probably a much, much better source, and so the OP should follow that guideline. Thank you very much!
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    A quick look at the past week of your diary shows you've netted 1400 calories once with multiple days of sub-1000 calorie nets (including 912, 702, 871, 781 nets). Eat too little for too long, the body will need nutrients and possibly lead to a "binge" ... although I don't see a binge in the past week of your logging.
  • emdeesea
    emdeesea Posts: 1,823 Member
    I think I saw one day of eating 1,400 calories. On the rest of the days you're basically starving yourself. You might want to talk to someone about that. Eating 1,400 is not a "binge."
  • DerekVTX
    DerekVTX Posts: 287 Member
    Way to go people, telling this lady she needs to gain weight. Maybe stick to answering the question. 110 lbs may be ideal for her body. Why is it okay to tell people that they are too underweight but not okay to tell people that they are overweight?
  • emdeesea
    emdeesea Posts: 1,823 Member
    DerekVTX wrote: »
    Way to go people, telling this lady she needs to gain weight. Maybe stick to answering the question. 110 lbs may be ideal for her body. Why is it okay to tell people that they are too underweight but not okay to tell people that they are overweight?

    Because 110 ISN'T ideal for her body??

    The White Knight thing is cute but misplaced. Her stats are 5'5", 109. BMI 18.1 = underweight.



  • DerekVTX wrote: »
    Way to go people, telling this lady she needs to gain weight. Maybe stick to answering the question. 110 lbs may be ideal for her body. Why is it okay to tell people that they are too underweight but not okay to tell people that they are overweight?

    As much as I appreciate you sticking up for her and people who are naturally underweight, her natural set point is clearly not at 110 pounds. If her body is underfed and needing to binge but she's more focused on calories than her hunger/fullness, it's not health. She needs to listen to her needs and focus on taking care of herself rather than continuing to eat less than what her body needs.
    OP: I would start adding little things here and there throughout your day. Your body is needing more calories right now, and that's okay. Eating more during the week will help you cut down on that need to binge.
  • DerekVTX
    DerekVTX Posts: 287 Member
    My point is why is it okay to tell people they are underweight but not okay to tell people they are overweight. Either way the result can be unwanted comments on ones body type. I'm not trying to be a "White Knight", but fact of the matter is some of these comments are quite rude. My wife heard this all of her life at 5'6 and 100 to 110 lbs and she eats like a horse (Lots of junk food too). After two kids she weighs 120 now, she just has a very small frame. And by the way at 100 lbs she was very athletic with a 6 pack.
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    It is okay to tell people when their actions are unhealthy. This OP doesn't eat like a horse and reports binging ... her BMI is in the underweight category ... she nets dangerously low caloric totals ... so basically all anecdotes about your wife are irrelevant.
  • KAS041479
    KAS041479 Posts: 6 Member
    DerekVTX, let me address a few things you mentioned, in the hope we can keep having a good discussion on this thread.

    If you're upset by my posts, please know my intention was never to be rude, nor to go off topic. I am new to this site and to losing weight a healthy way, but I am not new to binge eating, being overweight, and being underweight, nor am I new to eating disorders. I know off-handed comments about weight, even with good intentions, can stick with you for days and days.

    I'd hoped my comments were as supportive and encouraging as could be, offering personal insight and different ideas and options, but also cautioning the OP to gut-check what I'm saying and to consult a professional b/c I am still gaining experience with healthy and safe ways to lose weight. One of the other posters even pointed out a better option to get healthy weight calculations and I admitted I was incorrect in reading the online calculator. I hope I didn't cause the OP any panic or distress! As I said, I don't know the OP's BMI, her bone density, her activity level. I do know that being 109lbs at 5'5" is pretty thin, even if it is near the safe zone of 111lbs. Seeing her worry about binging and about gaining weight really struck a chord with me. Telling her she's underweight and it could affect her metabolism negatively in the long run was my attempt to both tell her the truth and to make her feel "comfortable" with allowing herself to eat more, and exercise not to lose weight but to gain strength. She could safely put on another 40lbs and still be just as beautiful as she is in her icon today. But sometimes it's really hard to allow yourself to believe it is okay to eat more; sometimes you've got this voice inside you telling you that you've got to get thinner, be smaller, take up less space--and that's a voice that needs to be silenced with permission to eat.

    I say all this not so much as to defend my position as to try and better communicate my intentions with my posts--I promise you, I don't agree with body shaming and if I made anyone feel bad by using words like "underweight" or "survival-mode" and whatnot, I am really sorry, I didn't mean to trigger. Everyone is unique, everyone's body is unique--all we can do is reply with universal guidelines based on the limited information we are given, and support each other.

    But I do thank you for raising awareness; it is important that we not make generalizations without all the facts and that we be sensitive when talking about people's weight, whether over or under. I will sincerely work harder on that.

    Peace to all.
  • debbieedson
    debbieedson Posts: 46 Member
    Thankyou to all your replies I'm going to try eating adding more calories and the binge was yesterday I didn't log it in I changed what I did log in has wasn't planned I no eating Chinese isn't what some class has binging but it's feeling I get when it happens and I do weights I do kettlebell workouts and cardio and mix in squats and the rest I'm going to try eat more but it's fear of gaining that's problem when i first started dieting was 12 stone 8 some bloke told me id piled weight on so it all began there
  • debbieedson
    debbieedson Posts: 46 Member
    I'm not offended by any post I'm grateful for all advice I know something not right has carnt be doing with binge eating then hating my self day after
  • KAS041479
    KAS041479 Posts: 6 Member
    It turns out that a safe number for your height is 111lbs, if you have a very small frame and less-dense bones. You can switch your MFP settings over to maintenance and aim for the calories it sets for you. Don't beat yourself up about binging or falling off the wagon--it happened, it's over now, today is a new day. But I think you are more than lovely, and you should be gentle with yourself. This is just my opinion, but I think you can slowly add back calories and switch up your exercise to mostly weights with minimal cardio a few times a week, and just tone up from where you are. You might gain a few more pounds back, but if it's muscle, you'll feel healthy and continue to look great. And don't panic and think all is lost if you go up on the scale, especially if you're putting back muscle that comes from clean eating and working out. Maybe it would be better to use a tape measure on your arms, chest, waist, hips and thighs, and track your body shape instead of your weight for a while; that way you can see if it's muscle or fat if your weight does change. Please don't let some idiot make you feel like you have to starve yourself and obsess over a scale. As Max Ehrmann said in his poem A Way of Life: “You are a child of the universe, no less than the trees and the stars; you have a right to be here.” <3 I'm getting off this thread now as I have to prepare for work, but I wish you the very best of luck in your journey!!!
  • debbieedson
    debbieedson Posts: 46 Member
    I'd be interested to know the guidelines you based this on. According to NHS choices, the the lower end of the healthy weight range for the OP is 111 lbs.
    Thanyou x