Terrible binge: 1000 calories over my goal
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goatelope
Posts: 178 Member
I am just posting this because I don’t know what else I can do. I went 1000 over my goal today. I know why - I wanted comfort, and warmth, because I’m stressed to hell, I’m lonely, and I wanted comfort. The more food I bought that didn’t really satisfy me, the worse it got. I had cake (400 calories), a toffee sundae (420 calories) etc etc. I feel absolutely furious with myself. And sick. a whole week wasted. No wonder I’m huge. I have lost motivation because I’ve more or less gained 4 lbs over two weeks / stalled with loss, and I got so frustrated and confused and upset. What a disaster - really hating myself right now. How do people move on from a binge?
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Replies
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I wish I had just had a really nice warm lunch somewhere, something comforting and satisfying. Even had I gone over my goal, it wouldn’t have been a binge. I could have treated myself. But instead I ate half a sandwich and then got angry and sad and went for cake and sundae etc. What a *kitten* loser.5
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Calling yourself names isn't going to help. How about just figuring this as a learning experience - next time you want to treat yourself to a nice lunch just figure out what you want, pre-log it so you know the calories and enjoy it?
And 1000 over your goal isn't such a big deal in the whole scheme of things. Depending on your goal that could be maintenance or slightly over.9 -
Ok, so you had a bad day, it happens to almost everyone. So you say to yourself ok I did it. And it tasted good. But tomorrow I start fresh and do so. Time is wasted by beating yourself up.
Lets see in 2018 I lost 78 Pounds, in 2019 stress, medical issues I fell off the tracks gained 15 pounds back. But in in the beginning of September I had the talk with myself. What the Hell are you doing? So on Sunday September 8, I started back on MFP and back on my low carb diet that I was so successful with last year. Wasted time in flogging myself, accomplishes nothing. So I had to pick myself up and say time to go forward.
And we each have that within ourselves to do so. First do not be so hard on yourself. You can do this.10 -
What have you set your goal at? If you set to 2 pounds a week, than 1000 calories over your goal is just eating at maintenance. If you set it to lose one pound per week, then it is 500 over maintenance that can be made up tomorrow. You didn't lose a week you lost at most a day. Give yourself some grace and come back tomorrow and try again. There is nothing wrong or any shame in occasionally going over and eating the foods we like to eat. I have lost 40 pounds that way. Just try to get back on track tomorrow with a fresh start.10
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Yeah, I'm with RAinWA, it's over and done with now, no use beating yourself up.
I was over by 1100 calories yesterday. I do that fairly often. I've been at a healthy weight for 12 years.
What you DON'T need to do is try to "make up for it" today by under-eating. Then tomorrow you'd be so hungry you would likely over-eat by 1000 calories, then try to make up for it - and you can see what I'm getting at.
I love sundaes. Treat yourself now and then. I do. My 1100 calories yesterday were a pint of vanilla ice cream and a whole bunch of fresh ripe strawberries.
It was delicious, and now I'll wait a while before I do that again. It isn't something to feel bad about.11 -
What have you set your goal at? If you set to 2 pounds a week, than 1000 calories over your goal is just eating at maintenance. If you set it to lose one pound per week, then it is 500 over maintenance that can be made up tomorrow. You didn't lose a week you lost at most a day. Give yourself some grace and come back tomorrow and try again. There is nothing wrong or any shame in occasionally going over and eating the foods we like to eat. I have lost 40 pounds that way. Just try to get back on track tomorrow with a fresh start.
Thank you. My maintenance is about 1750 and I try to eat 1200 a day but I have stalled the last 2 weeks and my motivation has badly suffered; I’ve gained 4lbs even though I have stuck at 1200 so I get demoralised. It’s very difficult for me to exercise due to hip and knee problems but I do walk. I haven’t been losing though and suspect I have to eat even less to create a deficit.3 -
cmriverside wrote: »Yeah, I'm with RAinWA, it's over and done with now, no use beating yourself up.
I was over by 1100 calories yesterday. I do that fairly often. I've been at a healthy weight for 12 years.
What you DON'T need to do is try to "make up for it" today by under-eating. Then tomorrow you'd be so hungry you would likely over-eat by 1000 calories, then try to make up for it - and you can see what I'm getting at.
I love sundaes. Treat yourself now and then. I do. My 1100 calories yesterday were a pint of vanilla ice cream and a whole bunch of fresh ripe strawberries.
It was delicious, and now I'll wait a while before I do that again. It isn't something to feel bad about.cmriverside wrote: »Yeah, I'm with RAinWA, it's over and done with now, no use beating yourself up.
I was over by 1100 calories yesterday. I do that fairly often. I've been at a healthy weight for 12 years.
What you DON'T need to do is try to "make up for it" today by under-eating. Then tomorrow you'd be so hungry you would likely over-eat by 1000 calories, then try to make up for it - and you can see what I'm getting at.
I love sundaes. Treat yourself now and then. I do. My 1100 calories yesterday were a pint of vanilla ice cream and a whole bunch of fresh ripe strawberries.
It was delicious, and now I'll wait a while before I do that again. It isn't something to feel bad about.
Thank you. Sometimes, I think I have to treat myself rather than what I did today which was a kind of fed up, angry and upset binge. I didn’t really enjoy anything properly. I feel so stupid. I have gained 4 lbs the last two weeks despite sticking to my goal. It’s maddening.
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You're goals are set to pretty much the lowest calories and very low fat. It is quite possible those two settings are causing you problems.
It's generally recommended for good health that you get 0.3g of fat per lb of your goal body weight. So for example, if your goal weight is 120 lbs, you should be aiming for at least 36g.
Maybe reducing the pace you're aiming for, and increasing the fat in your daily diet, will make it easier for you to stay consistent and not crave comfort foods when you get down.
As others have said, in the grand scheme of things, an extra 1000 calories is not that big a deal, and certainly doesn't make the rest of your week a waste. In fact, I'm reasonably sure you will still be in a good deficit for the week.5 -
Forgive yourself. Remember why you're here. Get back on plan with your next meal. No drama involved.5
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You're goals are set to pretty much the lowest calories and very low fat. It is quite possible those two settings are causing you problems.
It's generally recommended for good health that you get 0.3g of fat per lb of your goal body weight. So for example, if your goal weight is 120 lbs, you should be aiming for at least 36g.
Maybe reducing the pace you're aiming for, and increasing the fat in your daily diet, will make it easier for you to stay consistent and not crave comfort foods when you get down.
As others have said, in the grand scheme of things, an extra 1000 calories is not that big a deal, and certainly doesn't make the rest of your week a waste. In fact, I'm reasonably sure you will still be in a good deficit for the week.
Absolutely this. When I have a binge day it almost always involves a lot of fat. I mean, I eat 2000+ calories every day, but there comes a time when I just need to have 3000+ and nothing bad has happened yet.
Don't set your calories at 1200. That really doesn't work out well for anyone unless you're teensy tiny short, and never do anything all day.
Try 1500. That 300 calories more makes a huge difference to stop the binging. I'd say you're just hungry, and your body will win over your mind.
You didn't gain 4 pounds on 1200. Weight fluctuations can be caused by all kinds of things.
Here, read this:
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
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Thank you. The thing is that I really don’t move around much - 3 or 4 days a week I do manage to walk, but I’m not able for exercise yet as my hip is so sore. So my maintenance is really low, and I’m frightened that if I go up then I will put on even more. I’ve just weighed myself and I’ve put on about another pound since the last weight in. So basically I’ve gained 5lbs even on 1200, which I just don’t get. I am very stressed, I will admit that. But still it does surprise me as I meticulously weigh and enter everything. How would I consume more fat? Would that be via meat and oil?0
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The weight loss journey can be stressful, change your focus to smaller achievable goals. Try to focus on eating more protein first, then 4-5 servings of veggies per day, then add fiber goals, then drinking 64oz of water, then try exercising 150-200 minutes per week. These goals alone might take you a few months and thats ok. You dont need to jump all in.
You can also try to find a system that allows you to eat the foods you like in moderation. For every carb pair it with a protein or a fiber. Like 1 slice of pizza with grilled veggies on the side or a side salad. Or 2 slices of toast with eggs or nut butter. I like using the Go Stak by blender bottle for my "unhealthier" treats, I use the little dividers to put in my favorite snacks and i try to ONLY eat what fits every day. This helps me still eat my treats with some control.
If you have yet to start working out consider starting slowly once your ready. Start small 15-20 minutes daily at first, then add a little more. I dont know where you live but you can purchase used equipment too on Facebook marketplace so you dont have to invest a ton of money right away, or you can take walks if your looking for the free route.
There is no shame in eating what you ate, slowly you can come up with strategies that work for you and will help you stay on track. I hope some of this helps you, i have faith you'll do great!1 -
I hear you. I skipped supper the other night, and was so hungry the next day, I had over 1000 calories for lunch. I don’t do well skipping meals.
Don’t wait until tomorrow to start eating healthy again. Start right now. No time like the present. Plan and eat a healthy supper.
That will make tomorrow easier. You won’t start the day ravenously hungry, or over full.
Why the stress? Is there something you can do about it? If not, try stress relievers, meditation. Especially don’t stress over diet. Just eat as healthy as you can, and forgive yourself if it’s not perfect. It’s still better than if you weren’t trying at all. And you will be in a better place when the stress lets up.
Forgive yourself. Get up, dust yourself off, set your eye on the goal, and let’s go!4 -
Thank you. The thing is that I really don’t move around much - 3 or 4 days a week I do manage to walk, but I’m not able for exercise yet as my hip is so sore. So my maintenance is really low, and I’m frightened that if I go up then I will put on even more. I’ve just weighed myself and I’ve put on about another pound since the last weight in. So basically I’ve gained 5lbs even on 1200, which I just don’t get. I am very stressed, I will admit that. But still it does surprise me as I meticulously weigh and enter everything. How would I consume more fat? Would that be via meat and oil?
I looked at your food page.
Your last week I see very few actually "weighed" items. Lots of Quick Adds, hardly any protein, not many (if any) vegetables.
You need to really hold yourself accountable.
Start actually logging the food you eat, item by item, weighing everything you can (meaning everything!)
Set your Goals at 1500 calories. LOG the food. Do that for a month. Hit your Protein goal first, then fat, then whatever is left can be carbs.
Here's a thread explaining why and then a How To thread.
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
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Forgive yourself. Remember why you're here. Get back on plan with your next meal. No drama involved.
Exactly this.
I've been doing MFP for over 6 years, have lost a lot and maintained the loss for years.
Do I fall down? YES! Especially with stress.
I'd say once every so often...every several months I have a day of going way over my calories and feeling ashamed and regretful. Eating a bunch of pastries or cookies & milk...to the tune of 800-1,000 cal. Or even getting a fast food burger and then fast food tacos because I'm still not satisfied. I hate it when this happens, but it happens. And I move on and don't dwell on it - it doesn't happen again sometimes for a year.1 -
Be kind to yourself, don’t stress so much about today, just try to find a way to prevent it from happening in the future—setting a higher calorie goal, adjusting macros so you’re getting proper nutrition/feeling satisfied, finding ways to move a little more. Its okay to take a day to get lunch if you really need it, one day isn’t going to make or break anything1
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Tomorrow is a new day! You sound a lot like me....once I slip, even just a little (or even if it's not actually a slip but *I* think it is) then in my mind, I justify a binge because I've already ruined EVERYTHING.
A very wise woman once explained this simply to me:
If you were carrying a carton of eggs and you dropped one, would you just throw the entire carton on the floor and break the 11 other eggs?5 -
I received what I felt was very good advice earlier in my journey that really helped me stay on track. When we get off track we tend to get mad at ourselves and spiral out of control. Next thing we know we decide nothing matters any more and we find ourselves binging even more. Forgive yourself sooner. You are human. We make mistakes. It’s what we do. Don’t beat yourself up. Don’t wait until tomorrow to get back on track. Get back on track at the next meal. Log the food and move on. Eat a sensible meal at your next scheduled meal time. If the binge happened early in the day this can be tough to ignore that you are already over calories. If you normally would have eaten a 300 calorie meal, do that. Don’t try to cut it too much and set yourself up for feeling too restricted. Then binging yet again...
I have eaten over my goal by over 1000 calories in one day. 2000 calories even. Sometimes because I was off track. Sometimes because I chose to indulge at a social event. Finding a way to treat my food diary solely as data has relieved a lot of the emotional swings on this journey for me.3 -
corinasue1143 wrote: »I hear you. I skipped supper the other night, and was so hungry the next day, I had over 1000 calories for lunch. I don’t do well skipping meals.
Don’t wait until tomorrow to start eating healthy again. Start right now. No time like the present. Plan and eat a healthy supper.
That will make tomorrow easier. You won’t start the day ravenously hungry, or over full.
Why the stress? Is there something you can do about it? If not, try stress relievers, meditation. Especially don’t stress over diet. Just eat as healthy as you can, and forgive yourself if it’s not perfect. It’s still better than if you weren’t trying at all. And you will be in a better place when the stress lets up.
Forgive yourself. Get up, dust yourself off, set your eye on the goal, and let’s go!
Thank you for this kindness. Stress - lots of things but it’s been really hard the last few weeks. Really, thank you.1 -
cmriverside wrote: »Thank you. The thing is that I really don’t move around much - 3 or 4 days a week I do manage to walk, but I’m not able for exercise yet as my hip is so sore. So my maintenance is really low, and I’m frightened that if I go up then I will put on even more. I’ve just weighed myself and I’ve put on about another pound since the last weight in. So basically I’ve gained 5lbs even on 1200, which I just don’t get. I am very stressed, I will admit that. But still it does surprise me as I meticulously weigh and enter everything. How would I consume more fat? Would that be via meat and oil?
I looked at your food page.
Your last week I see very few actually "weighed" items. Lots of Quick Adds, hardly any protein, not many (if any) vegetables.
You need to really hold yourself accountable.
Start actually logging the food you eat, item by item, weighing everything you can (meaning everything!)
Set your Goals at 1500 calories. LOG the food. Do that for a month. Hit your Protein goal first, then fat, then whatever is left can be carbs.
Here's a thread explaining why and then a How To thread.
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1cmriverside wrote: »Thank you. The thing is that I really don’t move around much - 3 or 4 days a week I do manage to walk, but I’m not able for exercise yet as my hip is so sore. So my maintenance is really low, and I’m frightened that if I go up then I will put on even more. I’ve just weighed myself and I’ve put on about another pound since the last weight in. So basically I’ve gained 5lbs even on 1200, which I just don’t get. I am very stressed, I will admit that. But still it does surprise me as I meticulously weigh and enter everything. How would I consume more fat? Would that be via meat and oil?
I looked at your food page.
Your last week I see very few actually "weighed" items. Lots of Quick Adds, hardly any protein, not many (if any) vegetables.
You need to really hold yourself accountable.
Start actually logging the food you eat, item by item, weighing everything you can (meaning everything!)
Set your Goals at 1500 calories. LOG the food. Do that for a month. Hit your Protein goal first, then fat, then whatever is left can be carbs.
Here's a thread explaining why and then a How To thread.
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
Thanks. I am actually a meticulous weighter - quick adding is not about guestimation. I log everything very carefully on a piece of paper as I’m cooking and serving food - but sometimes I don’t always have the time to sit there creating meals and ingredients on the app.
So I do hold myself accountable - I weigh everything, I double check everything, and when I binge, I log it - I don’t hide it.0
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