What do you do to move on after a binge?

I did that yesterday. Just got to move on and track your calories today. After a few days in a deficit, those extra calories won't even matter.

I log it and tell myself the next meal I will be better. Then the following. Normally the reason I binge is because I wait to long to eat. I find keeping salad cut up in the fridge helps with the binge. That way I eat that before reach for candy or cookies. Also the steam vegetable bags are handy. I find it hard to eat as many calories in vegs as I would in junk food.

We had junk food potluck at work yesterday. Literally, that was the theme. Fortunately, not many people knew about it so the buffet wasn't as dangerous as it could have been. I still had my fair share. Knowing this was coming up, I did some extra cardio before work (nothing crazy, an hour instead of 45 minutes), drank plenty of water, had a lighter dinner, and took the dog on a nice long walk after work.

Oreos are my weakness. If they're in the house I have a ridiculously hard time not eating all of them. So I don't have them in the house.
You made a bad choice. It doesn't negate all the work up until this point. I'd go for a walk and drink lots of water to help myself not feel as full/bloated and make better choices starting now.

I always had to treat it as a learning experience. Ill admit bingeing was never my issue- until placed infront of alot of options i have to eat some of everything, twice lol-

But yeah you need to soul search a bit. Track the food. Do some math. Face up to what you have done. Sometimes its honestly not as bad as you think, And if it is take some time to discover how it makes you feel. Try to avoid "i feel like *kitten* im an awful person i undid ALL my work (you havent)" type thoughts. Try to think more "It happened and im taking the time to acknowledge and make plans to avoid it in the future, Go me"

Over your life its important to find your triggers, Reasonings, foods you reach for (and finding beter options) And all of that. Its a long term change to work towards, Its not overnight. Once you spend the time to learn yourself, And how to treat yourself, And how to pick yourself back up dust yourself off and move on- Then you can move past bingeing.

Hating on yourself is counterproductive, Be kind to yourself. Its your life, Sometimes you have to enjoy it. Just learn whats worth enjoying and whats not to you. Sometimes to me eating an entire pizza to myself is worth it. Where eating cake at a party or something wouldnt be because i dont enjoy cake. So i wont eat the cake, And i will eat the pizza. Long term youll learn to compromise, And as a result make beter choices overall and feel beter about yourself through self kindness. IT all leads to a healthier outlook, Which has helped me a ton to not go binging- OR "fall off the wagon" and eat everything else because of it lol

Stop it.

MelanieCN77 wrote: »

Need2Exerc1se wrote: »

Stop it.

Possibly least helpful comment ever.

Oh sorry. OP, please continue to binge.

I just log it and move on. I've been at maintenance weight for years and I actually do something like you did once or twice a month. No harm done. If you're trying to lose, it will just slow down your loss a bit.

The worst thing is to beat yourself up for something many of us do. Many, many of us. Some people are "moderators" and some are . . .not. You're okay.

Like others are saying: drink water, avoid buying things you know are your downfall (I freaking love that Biscoff cookie spread and can eat it by the spoon, so I don't buy it). I like to take a shower so my skin feels better. I also usually go to bed early or take a nap, as sleeping helps me re-set. Then the next day I keep to a decent but not extreme deficit.

The other day I went out with a friend and probably ate 3700 calories between booze and food, so I was way over maintenance. Yesterday I did some exercise and didn't eat it back, so my deficit was a little larger than normal (I also just wasn't as hungry thanks to all the extra calories), and today it will be a deficit, too. I'm back to where I was. And I had fun eating and drinking that day, so I don't regret it.

I used to have an eating disorder, too, so occasional binges are still hard for me to process. But I'm much better than I used to be.

I feel you. I have done that more than once this year, but I'm still down a third of my way to goal (45 pounds lost).

Drink some water.

Rest for a while until you don't feel like barfing. While you're resting log it and pay attention to how you feel. Try to feel how bad you physically feel, but don't attach emotions to the way you feel, just focus on the physical sensations. You're trying to remember them so that the next time you're tempted to eat the ENTIRE bag of tater tots (my lunch Tuesday, I told you I understood), you'll remember that feelings and think it isn't worth the few moments of pleasure for those hours of discomfort.

Then do some light cardio. Walk for fifteen minutes. I rode my stationary bike slowly for half an hour, because walking is sometimes painful for me due to an abnormal knee. That hams always worked magic on me to make me feel less stuffed, but it must be light cardio and you must be past the point where you feel like everything's going to come up. If you didn't reach that phase, great! Do your thinking on your walk.

Then forgive yourself and move on. Remember that it took me (I don't know your stats, so I'm using mine as an example) 37 to pile on 307 pounds and one year to take off 45. That's 36 years of habits, thought patterns, and beliefs to overcome, verus one year of better behavior. Of course it's hard.

Would you yell at your best friend of she ate 1000 calories of Oreos? Would you think she's gross and a failure and doomed to be fat (or whatever negative thought patterns you personally have)? Probably not, I wouldn't.

So why treat yourself that way?

Start over the next meal and go on. You're in this for life. One binge isn't going to do more than set you back by a couple days at most.

Repeat these steps every time you do this, because your may well do this more than once, you've got years of habits to undo. That takes time and patience. Eventually, if you keep at it, you'll get there.

I'm getting better and better at saying no to myself, you can too.

read this
http://physiqonomics.com/the-art-of-the-*kitten*-up/

just change *kitten* to the F word so it will go to the site. It's a good article. It made me feel better when I had a binge a while ago.