I ate too much for Breakfast
deezer23
Posts: 17 Member
So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
Hugs,
Dee
7
Replies
-
I meal prep on Sundays to try to avoid moments like that and then log it all before I consume it.
Workout mornings are a lot harder as I want to snack all day but I remind myself to prep a variety of snacks for those days.
You have to remind yourself, you have to live a normal life as well. There are moments that we are going to go out to eat to splurge a bit. Try to get a walk in at lunch or after dinner?3 -
if you are struggling with binge eating - have you evaluated your calorie goal? maybe its too agressive for the weight you have left to lose (at 20lbs, you should have a goal of about 1lb a week)
best way to cope is to log, acknowledge that sometimes you go over and keep chugging away - one day of overeating won't make or break you, but a pattern of it will4 -
I’m going to offer a technique to manage setbacks so that they are not attached to guilt.
1. Troubleshoot the posssible causes.
2. Brainstorm some solutions.
3. Choose a couple ideas to try next time.
4. Record the results.
5. Did it work? Yay! Did it fail? Go back to step 1.
I found this technique, practiced during Stanford’s course on Living with Chronic Conditions to release me from a cycle of guilt and move my thinking solidly in to problem solving.
I’m going to guess that your intensive workout totally deserved a refeed but it just went over about 500 calories. One idea for next time is to review the menu and plan your refeed before your workout.
———-
Please indulge me as I offer some clarity. You are referring to the Depo Provera shot. I imagine it can result in water weight but it’s not fat gain. It is not technically a toxin as we make these hormones ourselves to manage, well, the whole reproductive cycle.
https://www.webmd.com/sex/birth-control/birth-control-depo-provera6 -
Take each moment you would over eat like that breakfast and think it through fully about what you are ordering. Make the better choice in that moment.
One moment at a time it gets easier.3 -
So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
maybe the binging is because you're only allowing yourself veg and protein?4 -
One burger, cooked breakfast, or slice of cake is not going to wreck your diet or gradual improvement of your health and wellbeing. Everything in moderation. So splurge days happen? So what! You've made a commitment to get healthier so don't punish yourself over slipping occasionally.
Also, I back up the idea of preparing breakfast in advanced. We do it and freeze portions (med veggies, scramble an egg in the microwave, and a sausage with some toast) and it makes the morning's super easy. If you are on the road or on the go there are usually healthier alternatives at take-outs or even supermarkets! If you do splurge in the morning just re-balance your day/week and continue.1 -
Pre-planning my days really helps me.
I sit down before I eat breakfast and log my entire food day. I know what breakfast, lunch and snack are going to be and usually have a pretty good idea for dinner. I log it all. Then, if I decide to make a change like going out for breakfast, I see how it's going to affect my day. Sometimes I can make it fit. Sometimes I can't. Sometimes I make a conscious decision to go over my calories (but very rarely).4 -
There's usually a veggies and egg whites option at those places.3
-
If you can't enjoy your 1500 calorie breakfast because you feel guilty you wipe out the benefit of eating what you wanted and then the cycle is more likely to repeat.
I call eating like this an act of rebellion against yourself. For me it happened in the past when I felt deprived and I did not let myself have more of the food I wanted. Now I plan for these outlets and in doing so I have better control even if I go over my calories for that day. If I don't plan and I rebel I go too far. The other thing planning does for me is keep me motivated when I am feeling a little low by giving me something to look forward to.9 -
Eating out usually means too much food. The few times I wanted a breakfast special, it was too much food for me.
If you did eat it all, chances are that you won't eat much for lunch, however.3 -
I didn't see it mentioned yet, I think the weekly Cal deficit is more important than the daily. That said though until you have better control over your daily it may be better to worry about your daily.
Eating out is tough, what you think may be within reason is usually far away from reasonable. Its all about making habits and breaking habits.
Best of luck4 -
How much of a deficit do you have? With 20 lbs to lose the suggestion is generally to lose .5 lb a week or a 250 calorie deficit.
If you are exercising you should be eating calories earned from exercise. If you have not been doing then start doing it.
If you have cut a bunch of food from your diet that could be an issue. You don't have to make drastic changes to lose weight. Eat some of what you used to. Are you getting enough fats? Do you crave things like bread?
Some people find it helpful to have one much bigger meal rather than several smaller ones. You might experiment with that.
In future when going out to eat think about your choices in advance.
One high day is not really a big deal. Just log it and move on.
4 -
So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
If you're waiting for your hormones to even out after the depo and struggling with appetite, consider a smaller deficit or maintenance for a week or two.2 -
When I have a big breakfast like that, I'm rarely hungry for lunch. We go out for brunch about once or twice per month and it's always a calorie bomb...but we usually don't have anything else to eat until dinner or if we have lunch, it's generally very light like a salad or bowl of soup or something.5
-
cwolfman13 wrote: »When I have a big breakfast like that, I'm rarely hungry for lunch. We go out for brunch about once or twice per month and it's always a calorie bomb...but we usually don't have anything else to eat until dinner or if we have lunch, it's generally very light like a salad or bowl of soup or something.
I did this Sunday. I work early on Sundays and my coworker and I went to brunch afterwards. French toast, eggs, bacon, and hash browns later...I wasn't ready for dinner until after 9. And that helped me keep to my deficit.1 -
One meal will not sabotage you! Log it and move on, vowing to make better choices. Maybe order that breakfast next time, and only eat half. Think about what you like about it (or any overly indulgent meal) and see if you can find a similar, lower calorie option.
I have not been able to successfully go out to breakfast and stay within my goal. Breakfast is a trigger for me, I can't even take my own advice on this meal! I have largely avoided going out to breakfast because I don't want the healthy stuff. I want the big stack of pancakes, whipped cream, bacon, ect...and I don't want a little bit of it, i will eat it all. I have accepted that pancakes are my kryptonite!3 -
It was an oops. And you realize it. Next time you will know to order smaller, plainer breakfasts. Usually at a diner I get eggs and a little toast snd coffee. An egg muffin sandwich is generally ok.1
-
TavistockToad wrote: »So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
maybe the binging is because you're only allowing yourself veg and protein?
No I eat good carbs too. Just mostly veggies.0 -
TavistockToad wrote: »So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
maybe the binging is because you're only allowing yourself veg and protein?
No I eat good carbs too. Just mostly veggies.
If you're eating mostly vegetables and protein, are you sure you're getting enough fat?2 -
I'm curious...what was the place that serves this 1500 calorie meal? That is so crazy
4 -
TavistockToad wrote: »So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
maybe the binging is because you're only allowing yourself veg and protein?
No I eat good carbs too. Just mostly veggies.
And what about fat?1 -
-
-
-
Chances are with that big a breakfast you won't need much the rest of the day...0
-
I could totally put away 1500 calories with a skillet at breakfast. Potatoes, gravy, chicken fried steak eggs. Side of toast with butter (or better yet, side of pancakes!).0
-
I thought this was going to be like the "I just ate a donut" thread... fail1
-
fitoverfortymom wrote: »I could totally put away 1500 calories with a skillet at breakfast. Potatoes, gravy, chicken fried steak eggs. Side of toast with butter (or better yet, side of pancakes!).
yes...after looking at some calorie amounts in breakfast type restaurants, I guess it's not so 'crazy'...it's just something I wouldn't want to do. Not a good way to start my day that's for sure!0 -
TavistockToad wrote: »So today I decided to instead of cooking I went out for breakfast. I have already worked out and burned about 500 cal during workout. So I ordered the country skillet which come to find out is like 1500+ cal!!! Holy crow!!! I am having a hard time with controlling my diet due to my work schedule but it is mostly 80/20 veggies to protein. However binge eating is a problem of mine. What can I do to kinda balance these moments and not feel like a failure? I have 20lbs to go before I hit my goal. Gained a bunch of weight from the depot shot (devil shot) and am having a very hard time with the side effects one of which is over eating. So while I am waiting for this toxin to vacate my body....any suggestions would be more than welcome!!! Thank you so much!!!
Hugs,
Dee
maybe the binging is because you're only allowing yourself veg and protein?
No I eat good carbs too. Just mostly veggies.
+1 to the observation about fats also being essential.
Also, are you finding yourself able to fit the occasional treat food into your calorie goal? For some people, the "trying to be good all the time" thing backfires, and leads to indulgences later. Keeping your deficit reasonable (not too big) and recognizing that foods are not "good" or "bad", "healthy" or "unhealthy" may be helpful. An overall way of eating should ideally include plenty of nutrient-dense foods (veg & protein), but also some things just for enjoyment.
It's an overall way of eating that's "healthy" or "unhealthy", not individual foods, and eating the occasional craved thing, within reason, won't push your whole eating into the "unhealthy" category. It's better to have a square of good-quality dark chocolate now and then within calorie goal, vs. denying oneself chocolate until the only thing that seems reasonable is a big ol' chunk of chocolate lava cake with ice cream. (All. Of. It.
).
To be clear: I'm not taking your breakfast skillet to be a binge or anything like that. It sounds like that was just a one-time mistake because you didn't realize the calorie cost for the deliciousness. That's just part of the learning process. Log it and go on with life. Next time, you'lll know to make a different menu choice, eat only part of a big meal, or on the rare occasion simply decide the calories are worth it. It's no big deal.
If you're less hungry later, eat less, but don't feel like you have to "do penance" for a "food sin" and cut way back on later eating or do massive workouts or anything. That can be a bad cycle to get into!
Best wishes!
2
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.1K Introduce Yourself
- 43.9K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 436 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions