HOW do YOU deal with OVEREATING GUILT??

Go ahead and feel guilty. Then turn your guilt into actions which you can start NOW. Get up and move around. Clean up the house, yard, play with your kids. 3000 is nothing. Two days of some of the said actions will take care of it.

The problem for most of us is that we don't feel guilty enough to make it into actions.

Cheers.

Firstly what Food are you eating..? If you are snacking on celery and carrots it doesn't matter how much you eat!

Mindless eating is hard to break, first we need to realise when we are doing it, then we can take steps to prevent/stop it from happening.

Does 'your time' need to involve food? ...what is the food providing that is missing at that time...?

If you do over eat and feel bad for it there really isn't any point is there? It has happened, you can't change it, learn from it so next time you can make better choices than the day before.

Try to identify how you are feeling at the times that you over eat, so you can try to find an alternative to food to make you feel better. A bit of soul searching can really help... Treat yourself I different ways that don't involve food. Have a Bubble Bath, Go for a Nature Walk, Listen to some Music

I log it and move on.

Otherwise, maybe try prelogging your day and sticking to it.

I pick myself up, dust myself off and go back to my nutrition plan. No guilt whatsoever.
I prelog and I try to eat mindfully but I overeat sometimes. Life happens. Move on.
I try to learn from overeating events. I try to identify root causes and avoid them for future occurrences.
Stress, boredom, anxiety. I have to deal with these triggers with tools other than food.
Good luck in your healthy journey

Fiftyls2looz wrote: »

If anyone was to look at my diary they would quickly realize that for somebody wanting to lose 20kg of body fat, they have eaten a huge number of calories today. 3025 !!!

now my limit is only 1600. I have only had 1 day of eating at 1600.

I have lite.kids to look after and at the end of the day I find myself comfort eating in front of the telly because that's the only me time I get.

how does one NOT eat. and how do you guys deal with guilt if you eat too much??

I have had this same problem in the past. I haven't totally concurred nighttime binge eating but I'm getting better.
What has been working for me is "planning".
If you know you're going to eat in front of the tv later as a way to unwind, plan for it.
First think of your comfort snacks and find ways to make them healthier and lower calories.
I'm a popcorn and ice cream addict.
Every night I now have a bowl of air popped popcorn with coconut oil spray and several tbs of chocolate protein powder, some cinnamon and a packet of stevia. It's a HUGE bowl that keeps me munching through a couple of tv programs for about 250 calories.
For ice cream I always keep healthy choice fudge bars in the house. 100 calories each.
I prelog these snacks in the morning and then get to look forward to them all day.
It you can come up with something like this for yourself, it may help you to get control of the 3000 calorie days.
Meantime, if I slip up and have a 3000 calorie day, I log it and forget it.
Start new the next day with a clean slate. No looking backward.
Tip: if you figure out what low calorie snacks work for you, make sure your pantry is ALWAYS stocked with them.
Good luck to you. You can figure this out and form a plan.

Fiftyls2looz wrote: »

If anyone was to look at my diary they would quickly realize that for somebody wanting to lose 20kg of body fat, they have eaten a huge number of calories today. 3025 !!!

now my limit is only 1600. I have only had 1 day of eating at 1600.

I have lite.kids to look after and at the end of the day I find myself comfort eating in front of the telly because that's the only me time I get.

how does one NOT eat. and how do you guys deal with guilt if you eat too much??

I keep things in perspective and think about why I did it and what I can change in future. I don't feel guilty about eating. I didn't steal the food. I didn't beat or kill anyone.
I prelog my food for the day. I usually have 200-300 calories for snacks. I eat food I like. I can have a maintenance calorie day.

You are doing this to yourself. Guilt isn't going to change anything.
Make a plan. It is up to you to follow through on the plan you make. Is you goal realistic and reasonable? Are you being too restrictive and intense starting out? Log everything honesy and look at your log. Are you getting enough protein, fats, and fiber? Are you eating any fruits and vegetables? Snack on lower calorie foods. It is harder to overeat your calorie goal if you have stuff like broccoli, celery or carrots more than brewd, chips or beer. Chew gum or drink water andwait for the urge to eat to pass.

If you are eating due to emotions or boredom you are going to have to find a different way of dealing with those things or you will keep overeating. Therapy, meditation, music, exercise, knitting, cleaning, etc. If you are burnt out with your kids get someone to watch them on a regular basis while you do some recharging- partner, grandparent, neighbor, friend, hired babysitter.

Guilt is a wasted emotion. Don't feel guilt. Make a plan. What I love about MFP is that I plan my whole entire day early in the morning, what I'm going to eat and when. If I knew that I needed a veg out night in front of the TV, I would plan for that, and eat lightly during the day.

But, don't feel guilty. Be in charge of your life - because you are

I know the feeling....just like others have said, just eat healthier your next meal. No need to throw in the towel and give up. I find when I need a snack to nibble on in front of the TV, I choose Quaker rice cakes. The apple cinnamon ones are yummy, and only 50 calories each, so even if I have 4, it's only 200 calories. I eat them slowly and have a drink with them. I always try to save some calories for snacking late at night because that's when I tend to feel the need to munch. If I don't use them, hey even better! Try to plan your day around when you like to eat and make sure you have a healthy but satisfying snack on hand. Good luck, and don't beat yourself up!

gradchica27 wrote: »

I also fold laundry in front of the tv. I also have kids, so I bet you probably have a ton of laundry too. Leave it till evening and fold away--keeps your hands busy. If you have a table or bed to fold on, even better. Dance a bit, march in place and you get some movement in too!

What a great idea! I rarely watch TV, but I do plan to watch a lot of college basketball this weekend, and I'm going to do this! Thanks!

+1 to several thoughts above: A hobby that keeps your hands busy - especially one that requires clean hands, like embroidery or knitting/crochet - is a good one. Saving calories for something high-volume but reasonable in calories is another. Making plans, and changing habits, for sure.

Look for patterns, too: Did you snack more in the evening on days you didn't get a good breakfast (for example), or drank less water, or didn't get enough sleep, or had more stress?

But mostly, log every bit of it, and get back on your healthy track as soon as possible. If you can manage to make the "over goal" days less frequent, and less far over goal, eventually they'll be rare or non-existent. As long as over-goal days are rare, you'll still lose weight. I've lost over a third of my body weight since April 2015, and there were (a few) days in there where I ate twice my goal or even more. But the majority of our days determine the majority of our progress!.

I deal with it in the same manner I deal with any type of guilt over poor control on my part. I learn from it and move forward.

Have you considered looking for other ways to comfort yourself in the evening instead of overeating? A soothing bubble bath, read a good book, give yourself a mani/pedi, play a game or read a book, do something creative (draw, paint, knit, crochet, needlepoint...). Whatever you enjoy but don't have time for when the children occupying your time.

I also struggle with feeling guilty after I overeat. I've been working on my weight loss for over 20 months. At first, it was very difficult, and I overate a lot. Now, I rarely binge, though it does happen. I'll be stressed or upset or just really depressed and have a crazy 3.5k calorie day. The guilt afterward can be bad.

Here's how I handle it. First, I log it in MFP. To me, that's being accountable. I can't just sweep the eating under the rug and pretend it didn't happen. That's how I got to be 290 pounds in the first place--not paying attention, not acknowledging what I was eating, not accepting it. So now, even if it hurts, I log every bite I can. Every hershey kiss, every half donut, and yes, every nasty binge where I eat a family size bag of chips or a pint of ice cream or way too much take out food. It gets recorded.

Second, I move on. This isn't easy. But I remind myself: This weight loss journey is a long marathon, not a sprint. I've got the rest of my life ahead of me. And even though I just made a mistake and did something that was not good for me, I have a chance to make a better decision next time. You get a new chance every day, every meal! I say, "All right, yesterday I binged on junk food and ate too many calories. But today, I am going to have my regular smoothie breakfast. I'm going to enjoy my salad. And in the evening I'll have my homecooked meal and my dark chocolate. I can do that."

These two steps have helped me tremendously. It's taken practice, but I do have fewer binge days, and when I do binge, it isn't as bad as it used to be. The guilt lessens. I acknowledge and accept that I ate too much, and then I make a better choice next time.

ahoy_m8 wrote: »

gradchica27 wrote: »

I also fold laundry in front of the tv. I also have kids, so I bet you probably have a ton of laundry too. Leave it till evening and fold away--keeps your hands busy. If you have a table or bed to fold on, even better. Dance a bit, march in place and you get some movement in too!

What a great idea! I rarely watch TV, but I do plan to watch a lot of college basketball this weekend, and I'm going to do this! Thanks!

Oh, my kids are much older now but I used to do this too!! Great idea.