What do you do after the day you overeat?

ferd_ttp5
ferd_ttp5 Posts: 246 Member
edited November 18 in Goal: Maintaining Weight
I can't avoid eating such so much food, drinks and sometimes alcohol or wine on gatherings, buffet, parties and other celebration so I could say it's a overeating day I could inhale 4000k in one sitting (I'm logging that all up) I doesn't feel any guilt or any self discouragement but I know the scale after a week would be honest. so I post here to find some support and tips after the day you overeat, some of common suggestion is to exercise the next day is It good so? Getting back on track the next day Is also good for me and for the others what other good suggestion can you give to me so I would be more accountable the next day. I'm trying to maintain weight with a weight range of 149 to 154 pounds. Thanks
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Replies

  • Sp1tfire
    Sp1tfire Posts: 1,120 Member
    I may go an extra 10 minutes at the elliptical, but nothing more otherwise I'm at risk to overexercise and cause more problems in the future. If I can anticipate an event, I'll exercise a little more beforehand or eat at a slight deficit for a couple days. Otherwise you just have to accept it and move on.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    It depends. I don't have one go to method. Sometimes I do nothing other than go back to normal eating. Sometimes I exercise a bit more. Sometimes I fast for a day. Sometimes I'll clean up my diet overall for a while. It all just depends on my mood at that time.
  • moonstroller
    moonstroller Posts: 210 Member
    I exercise extra the next day or two.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    I try for a 1000kcal net deficit the next day and 500kcal net deficits for several days after.
  • Macy9336
    Macy9336 Posts: 694 Member
    Generally if I overeat one day, I am not hungry the next couple of days so I simply eat less. I don't over eat by much when I do overeat. Maybe 500 cals tops in a day because I get full and couldn't eat more if I tried.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Typically I plan my eating schedule so I eat lighter during the week so I can splurge a little more on weekends. If I really go overboard I will just cut it down a bit during the week (not too much, maybe just one less snack or no dessert after dinner) or maybe add an extra walk or cardio session, nothing like a punishment or anything, just to even things out so I can remain in deficit. If I am maintaining I usually just let it be and it works itself out.
  • faysalubit
    faysalubit Posts: 272 Member
    Burn all through cycling ..
  • JeanCricket
    JeanCricket Posts: 176 Member
    I just go back to regular earing the next day. Sometimes try to add more exercise as well.
  • nowine4me
    nowine4me Posts: 3,985 Member
    HappyGrape wrote: »
    log it and move on. I would cut calories only if there is weight creep up week later.

    Same here. Maybe more water, fruits and veggies the next day, but I just go right back to my regular goal.
  • Jeannie3099
    Jeannie3099 Posts: 61 Member
    I rarely overeat anymore. If I do, I exercise like a crazy person and lose another pound!
  • CiaIgle
    CiaIgle Posts: 72 Member
    When in any given day I eat more than my caloric intake, I take the extra calories and record them in the next days (never more than two days). That way I kinda "punish" myself for overeating and still keep overall goals.

    Now that I am in maintenance, it is also normal to do the opposite. Some days I do not reach my caloric intake by 100-200 kcals. In that case I allow myself some treats and "charge back" to the days before, still maintaining my goals.

    The important rule is never to span this to more than two days in the past/future.

  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    It helps to focus on my weekly calories rather than daily. One high day will throw it off, and I will try to be more careful until the average is back close to my goal.
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  • rdupuy1142
    rdupuy1142 Posts: 21 Member
    I cannot imagine eating 4000 in a sitting, so that's outside my experience. But let's say you somehow did manage to over indulge by enough calories to gain a whole pound. So what. So you lose one less lb. this month. I'd basically not care at all and change nothing. However, with that said, the second time it happens I would wonder if it is a pattern and if I decided it was, I would cancel those parties and refuse to go. No party is worth my health.

    As far as exercise to lose weight...also outside my experience. I burn over a thousand calories a day through exercise. But not a minute of that time is spent to lose weight. That's a side effect only...not the main motivator. I understand why those who exercise keep weight off, it really burns through the calories. But it takes a lot to get to the fitness level that you can burn say 1500 calories in a sitting. I cannot imagine getting to that level of fitness with the motivation being the option of burning off binges.....nah, you have to love it for the sport.
  • rdupuy1142
    rdupuy1142 Posts: 21 Member
    P.s. Strava is an app for cyclists and runners that keeps track of calories burned as one of its stats. So just for the purposes of exploring exercise as a calorie burn off...if I ride for 60 miles over 3 hours, I would burn 2500 calories. I have done it, just because I am an avid cyclist. That is not a typical day for me, but you could get there, but honestly, you'd have to love cycling. If someone were to attempt to burn off 4000 calories as a response to a binge....and I know you probably didn't mean it that way, you probably just meant some token exercise effort to burn off maybe 10 percent or 400 calories...but to attempt to burn 4000 on purpose as a response to an over eating session...nearly impossible and probably dangerous.
  • noobletmcnugget
    noobletmcnugget Posts: 518 Member
    I try to bank up calories beforehand and also cut some the few days afterwards to counteract the splurge (obviously how much depends on how much I went over by). I feel like otherwise it would be too easy to get into the habit of indulging a bit too much since there would be no immediate consequences.
  • morganfx
    morganfx Posts: 12 Member
    If it's a planned thing, like a celebration, I carry on the next day as usual. If it's a response to an extreme craving, I try to figure out where that craving came from and deal with it accordingly. I don't punish myself;
    I try to think of strategies that will keep it from happening too often. For example, yesterday I went way over because I had been eating too little for a while, so today I'm concentrating on feeding myself well and paying attention to my hunger and energy level. I realize today that I have way more energy than I have had for a couple of weeks, so I was probably undereating during that time any my body needed a reset. No big deal, just something to watch out for in the future. I think the key to success is not to get too emotionally invested in a particular outcome.

    Sometimes I'll crave a bacon burger and go over my goal to get one and realize after that I hadn't been too good on protein that week. But I also make room for bacon burgers within my calorie allotment! And all the foodz. Om nom.
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