just went double my daily goal :-(
kiddiebqueen17
Posts: 100 Member
It's been two weeks of healthy eating and today I just was out of control. Bought a slice of pizza for lunch then ate alot of high calorie foods.
I feel guilty for my food choices and portions but everything tasted so good and I actually felt satisfied and full.
How do I avoid this binge eating???
I feel guilty for my food choices and portions but everything tasted so good and I actually felt satisfied and full.
How do I avoid this binge eating???
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Replies
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It's going to happen sometimes. Log it, figure out if there is anything you could have done differently (if you want to avoid this in the future), and get back on plan.0
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Maybe you're not allowing yourself enough calories on a regular basis.
How much weight do you want to lose?
To avoid the "binge eating" you are going to have to look at what drives it. Not the food - the behavior. You mention that "everything tasted so good"... there's a clue. Are you forcing yourself to eat 'diet' foods that don't appeal to you? Have you arbitrarily removed foods that you enjoy? Are you eating in a way that you can sustain for the long haul?0 -
You've had a blow out, tomorrow's a new day, new start! Get back to logging your food and maybe do some more exercise. You will then feel better about it and not so guilty, at least your not doing it every day, like so many of us have. Which has led us to be on here.0
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we all have days like that.
you dont have to give up foods you like and eat. i lost all my weight by eating the same things i always have, just less of it. if you have cut those things out, it may be reason for the 'binge' today, and should be taken as sign that you need to re-evaluate how you are doing things.0 -
What vivmom said...
That's a big blowout... How many cals are you allowing yourself per day? What deficit is that?
Either you are trying to lose weight too fast, have poor self control, or are using food as an emotional crutch. Only you can figure out which one it is and make the adjustments or seek the help needed to overcome them.
If it was easy no one would be fat!
Good luck0 -
So let's say your TDEE is 2000
And your goal is 1350
And you've eaten 2700 instead
So 700 maintenance on one day
Go for an hour walk twice
Cut 100 off your goal for the next 7 days
But my preference would be log it, think about it, move on ...700 calories is nothing ...take the life lesson0 -
Just log it and move on - guilt is worthless.0
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Congratulations! You are absolutely human because this is absolutely a thing that we humans do sometimes. The important thing is that you acknowledge it, learn from it, and pick yourself up afterwards. Forgive yourself. It happened. It may happen again in the future.
Going forward, you might make sure that you aren't restricting too much (that can include a calorie goal that's too low, not eating your exercise calories, or cutting out foods or food groups you love). I try to carry around or plan a snack in case I get hungry. If you can identify specific trigger foods it can sometimes help to avoid them.
Someone once gave me the HALT acronym. Don't let yourself get too Hungry, Angry, Lonely, or Tired. That's when our willpower is lowest and we're most likely to overeat.
But really, it's just a thing that happens. Dust yourself off and keep going. :flowerforyou:0 -
I went waaaaay more than double my goal one day last week.... Almost triple. But, I was very conscientious the rest of the week and worked out 5/7 days. Lo and behold I had lost 2 lbs at the end of the week, which is actually a huge loss for me.
You can save this week yet!0 -
Eat less calories or work out more the next couple days to get to the same goal for the week. In the future, don't go as overboard, but allow yourself 1 meal/week where you get to "cheat". You need to have rewards and tasty meals to look forward to and keep you going. Good luck!0
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cthakkar1985 wrote: »Eat less calories or work out more the next couple days to get to the same goal for the week. In the future, don't go as overboard, but allow yourself 1 meal/week where you get to "cheat". You need to have rewards and tasty meals to look forward to and keep you going. Good luck!
Disagree ...tasty foods should be the bedrock of your diet...if it's not tasty why waste the calories
Also ...if you have to cheat there's no point...you can save up calories to splurge...that's not cheating,that's sticking to your weekly calorie goal...that's not cheating
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cthakkar1985 wrote: »Eat less calories or work out more the next couple days to get to the same goal for the week. In the future, don't go as overboard, but allow yourself 1 meal/week where you get to "cheat". You need to have rewards and tasty meals to look forward to and keep you going. Good luck!
Disagree ...tasty foods should be the bedrock of your diet...if it's not tasty why waste the calories
Also ...if you have to cheat there's no point...you can save up calories to splurge...that's not cheating,that's sticking to your weekly calorie goal...that's not cheating
I would love if tasty foods were the bedrock of my diet, but unfortunately the things I like include buffalo wings, pizza, cookies, potato chips, etc. If I only ate foods that I thought were tasty, I'd have no calories left by 11AM. In addition, If I'm counting my macros (which I do), it would be almost impossible. I could probably eat 1 or 2 foods that I consider tasty and have to drink protein shakes the rest of the day to hit my macros.0 -
cthakkar1985 wrote: »Eat less calories or work out more the next couple days to get to the same goal for the week. In the future, don't go as overboard, but allow yourself 1 meal/week where you get to "cheat". You need to have rewards and tasty meals to look forward to and keep you going. Good luck!
Disagree ...tasty foods should be the bedrock of your diet...if it's not tasty why waste the calories
Also ...if you have to cheat there's no point...you can save up calories to splurge...that's not cheating,that's sticking to your weekly calorie goal...that's not cheating
I think it's okay to go over your calorie goal once in a while and cheat. Personally, I allow myself 1 cheat meal/week and it works well for me. I can still fit it into my calorie goal if I wanted but I will have to starve the rest of the day. Sure, I'll reach my goal a little bit later than if I didn't cheat, but it helps me to keep going. If I go over by 500 calories or so 1 day, I'll lose 0.15 pounds less that week. I can live with that.0 -
There's some good recipes on here, thanks for sharing.0 -
It happens. Log it, work out, try again tomorrow!0
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I've been helped by loading up a bunch of weight loss podcasts on my phone. I figured out that I need a LOT of support around my thinking and decision-making, so I listen to one a day during a walk and/or my commute and have even listened to one while grocery shopping to shelter me from buying things I can't resist. It's hard to buy a muffin when you are hearing via headphones right at that moment that it would take 115 minutes to walk it off. The podcasts have helped me make fewer bad choices to start with, but also have pummeled me with the idea that a mistake is a mistake, it's human and we just start over again, right away, not tomorrow or next Monday.0
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Eat salads all day tomorrow?0
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Did you go crazy because you had the pizza and then said "Oh well, I blew it anyway..." Try to not let one bad meal/food derail your day. I read a quote here on MFP that sticks with me: something like "When you get a flat tire, don't slash the other three."0
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It happens! It's ok! Log it in, and get back to where you want to be tomorrow. Maybe take an extra walk or add a little to your workout for a little jumpstart tomorrow if you're worried about it. But one day doesn't ruin anything and I think sometimes it's necessary.
Congrats on the 2 weeks of healthy eating! You already know you can do it, so don't let 1 day stress you out! 0 -
Did you go crazy because you had the pizza and then said "Oh well, I blew it anyway..." Try to not let one bad meal/food derail your day. I read a quote here on MFP that sticks with me: something like "When you get a flat tire, don't slash the other three."
I like the quote. May make it my Screensaver.
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vivmom2014 wrote: »Maybe you're not allowing yourself enough calories on a regular basis.
How much weight do you want to lose?
To avoid the "binge eating" you are going to have to look at what drives it. Not the food - the behavior. You mention that "everything tasted so good"... there's a clue. Are you forcing yourself to eat 'diet' foods that don't appeal to you? Have you arbitrarily removed foods that you enjoy? Are you eating in a way that you can sustain for the long haul?
I have the program set up to lose 2 lbs a week. It allows me to have 1200 calories a day. I love (and am used to eating lots of) grains and cheese. I have been making my calorie count by little substitutions.... making fajitas minus the wrap or vegetable sandwich instead of grilled cheese, pasta sauce with garlic bread minus the noodles.0 -
Well 2 pounds may be too many. Set it to one and getbused tob it, then later you can update to 2 pounds.0
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For me when I started tracking my foods it saw that certain foods trigger binge eating for me -- pizza for example. Not worth it so I don't eat it. I stay away from my food triggers. I find it much easier to stick to my calorie macro when I don't eat my trigger foods. Different people in my experience have different trigger foods and some people don't have any.0
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kiddiebqueen17 wrote: »vivmom2014 wrote: »Maybe you're not allowing yourself enough calories on a regular basis.
How much weight do you want to lose?
To avoid the "binge eating" you are going to have to look at what drives it. Not the food - the behavior. You mention that "everything tasted so good"... there's a clue. Are you forcing yourself to eat 'diet' foods that don't appeal to you? Have you arbitrarily removed foods that you enjoy? Are you eating in a way that you can sustain for the long haul?
I have the program set up to lose 2 lbs a week. It allows me to have 1200 calories a day. I love (and am used to eating lots of) grains and cheese. I have been making my calorie count by little substitutions.... making fajitas minus the wrap or vegetable sandwich instead of grilled cheese, pasta sauce with garlic bread minus the noodles.
Height/weight/age?
How much do you have to lose?
How active are you?
1,200 is too low for many, many people.0 -
kiddiebqueen17 wrote: »vivmom2014 wrote: »Maybe you're not allowing yourself enough calories on a regular basis.
How much weight do you want to lose?
To avoid the "binge eating" you are going to have to look at what drives it. Not the food - the behavior. You mention that "everything tasted so good"... there's a clue. Are you forcing yourself to eat 'diet' foods that don't appeal to you? Have you arbitrarily removed foods that you enjoy? Are you eating in a way that you can sustain for the long haul?
I have the program set up to lose 2 lbs a week. It allows me to have 1200 calories a day. I love (and am used to eating lots of) grains and cheese. I have been making my calorie count by little substitutions.... making fajitas minus the wrap or vegetable sandwich instead of grilled cheese, pasta sauce with garlic bread minus the noodles.
It's key to know how much weight you'd like to lose. If it's 25 lbs. or less, you should be set up to lose .5 lb/week. That way you receive more calories to work with. More calories = greater satisfaction = weight loss is sustainable.
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kiddiebqueen17 wrote: »
I have the program set up to lose 2 lbs a week. It allows me to have 1200 calories a day. I love (and am used to eating lots of) grains and cheese. I have been making my calorie count by little substitutions.... making fajitas minus the wrap or vegetable sandwich instead of grilled cheese, pasta sauce with garlic bread minus the noodles.
How much weight do you want to lose total? 2 pounds a week is a lot unless you are obese. And 1200 calories a day is not much. I'm at the end of my weight loss but I actually switched mine from 1 pound a week to .5 pound a week because 1 pound a week left me at 1200 calories a day and I couldn't manage it. I'd rather lose slower but not be hungry all the time. You could try changing your settings to 1.5 lbs a week or even 1 if you have less than fifty pounds to lose.
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Been there done that. Learn from it and mive on. But before you move on, wallow in that guilt and self loathing for a bit today. Then eat super clean tomorrow, and wallow in how GOOD that feels in comparison. Then store those feelings for later when you're tempted in the future. Which of those two feelings would you prefer to recreate?0
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I would try and not worry about it, having guilt about food is not going to help in the long run and eating at 1200 and then having a higher day is probably not going to have a big effect (apart from water weight if you have eaten more salty foods). Depending on your age and activity level you are probably still in a deficit over the week. I like to think of it as it's more important what you eat over the week/month than just one day. I tend to have higher and lower days, so a less hungry day I might have 1200, but then another I'll have 1800 or whatever and then on the app you can look at your average over the week. (It might not work for you, but thought I would mention.)
Also as others have said 1200 could be a little low. Different things work for different people but if you are under eating that can lead to the binges for some people.0 -
victoria_1024 wrote: »kiddiebqueen17 wrote: »
I have the program set up to lose 2 lbs a week. It allows me to have 1200 calories a day. I love (and am used to eating lots of) grains and cheese. I have been making my calorie count by little substitutions.... making fajitas minus the wrap or vegetable sandwich instead of grilled cheese, pasta sauce with garlic bread minus the noodles.
How much weight do you want to lose total? 2 pounds a week is a lot unless you are obese. And 1200 calories a day is not much. I'm at the end of my weight loss but I actually switched mine from 1 pound a week to .5 pound a week because 1 pound a week left me at 1200 calories a day and I couldn't manage it. I'd rather lose slower but not be hungry all the time. You could try changing your settings to 1.5 lbs a week or even 1 if you have less than fifty pounds to lose.
Maybe switch to 1lb a week and see if that works better for you? Better to lose 1lb a week for longer than lose 2lb a week but burn out and fail to reach the goal.0
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