February 8
Options
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
-
Tues Feb 8
Exercise: Yes - dog walk
Tracked all: Yes
Calories under: Yes
(0 pass days used )5 -
@biketheworld mentioned in January that she had been able to work thru a binge cycle. I think that is something many of us struggle with. Curious what tips and tricks everyone has used to keep a single few hours from turning into an entire day or 2 or a week?
Here are a few that I have learned:
1) try to log it. Sometimes that in itself is enough to give you a mental pause
2) try to understand the root cause
3) take a long hot shower
4) go exercise
5) plan menus which include things you are craving
6) don't PUNISH yourself the next day by undereating - leads to rollercoaster binging
7) evaluate your calories in - maybe too low?
8) eat high volume foods the next day (veggies etc) because your insides will be extended.
We have such a wonderful knowledgeable group here it will be good to see other ideas.4 -
Just saw the following post in the Discussions
https://community.myfitnesspal.com/en/discussion/10849384/how-i-overcame-binge-eating-ride-the-craving-wave/p15 -
08/02/2022
Did I exercise for at least 20 minutes?
• DAY 12 of EPIC I | DUMBBELL SHOULDERS 46 min
• Walking 3.13 km in 0:32:18 (5.83 km/h)
• Jogging 5.61 km in 0:37:16 (6:38 min/km); VO2max: 39
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes
Pass days: 1/33 -
Tuesday
Exercise 40
Tracking complete
Calories under
Pass days left 35 -
Winner_in_Life wrote: »Just saw the following post in the Discussions
https://community.myfitnesspal.com/en/discussion/10849384/how-i-overcame-binge-eating-ride-the-craving-wave/p1
actually altho that is an excellent thread about avoiding binges what I was really thinking about were mitigation and after strategies. It would be nice to think we could find a way to NEVER EVER have binges but that might be impossible for some so how do we limit the damage and recover?
8 Feb
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
1 pass day used 3 Feb, 2 remaining4 -
Exercise: Yes - DAY 4 of EPIC I - 46 min
Tracked: Yes
Calories: Yes
(0 pass days used )6 -
✅ Exercise
✅ Calories
✅ Tracked
Pass Days Used: 05 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
@SummerSkier
I’ve employed most of those strategies at one time or another 😝4 -
Thanks for the topic and thoughts @SummerSkier
Timely for me as my binge urges seem to be increasing.4 -
@Winner_in_Life nice VO2 max mine moving up slipped down a bit at the holidays but on the red bound.3
-
@eokoro epic I like the kettlebell and leg work outs they have been helpful to me. Stay the course.3
-
I tracked and logged walked over 5 miles through out the day did a “little “ kettlebell work maybe more tomorrow. Tracked and logged stayed under have been able to get my water in .5
-
Feb 8:
✅✅✅ exercise today was almost 90 minutes of moving my desk at work. Not my actual desk, but all my stuff to a new desk in a new area of the building. Lots of walking back and forth carrying files, books, and my personal stuff. I even moved a filing cabinet! My whole team was moved to a difference area of the building, so we all had to move our own stuff! Oh, and then 2 hours of giving massages tonight after my "day" job. Lol.6 -
@Mrs_Hoffer who knew having a desk job would be so much exercise?
February 8
✅✅✅
0 pass days used
Today's exercise was a 20 minute walk and 32 minutes of weights.
Binging (for me) is typically something that is either well under control or way out of control. When it rears it's ugly head it's typically not one thing that resolves it. I wish I had advice, but what I find helpful is focusing on getting back on track the next day. Eventually I get there and can even get it under control for long periods.
ETA that does not mean a binge equals a "go hog wild all day". It might. But I try to recover as soon as possible. One time I kept eating huge breakfast and lunch meals each day and finally broke it by making myself overeat at dinner also until I was very uncomfortable. Somehow that broke it, but I can't offer that as advice in good conscience.4 -
Yes for 3
0/3 pass days used
UTD2/7/miles3 -
February 8, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (8 days -free)
Within Sugar macro today? Yes (7 days)
Pass day 1/3 (this is for accountability to myself and my records).3 -
Thank you @SummerSkier
I have used all your methods at one time or the other.
Other things I have done over the years:- Forgiving myself is very important to me. I binge yesterday, today is a brand new day!
- Extending the grace I will extend to others to myself has really help me.
- Make a list of all the items I tend to binge on
- Beside these items, I list their pro and cons on my overall health now and in the future.
- I put a health price on them.
- The ones with lots of health prices do not ever come into my house again. They are banned and I let everyone in my house know why these items are banned from the house. But if any child/adult must import them to my house. It MUST stay in their rooms. BTW, I do this loving. I try to explain why I am taking the decision base on the information on my list. For example salty chips.
- The ones with good health price, I take note of when I binge on them and how I feel after. Come up with ways to control it. Example is my nuts and fruits. The micro on MFP is helping a lot! Accounting for them in this forum has helped me.
- Reduce the amount of these items in the house also helped.
8 -
Did I track everything? Yes
Did I exercise? Yes
Did I stay within my budget? Yes
As for the question, binging is something I occasionally struggle with. But for me, it's more that I have certain times and situations that are triggers for me. I pass a McDonald's, 2 Dunkin Donuts, and a Starbucks on the way home from work. I have been known to stop for a snack that is essentially a 4th meal. This was a huge habit of mine when I had a family member living in my house that made me feel like I couldn't snack at home (judgmental). That person is gone now, but the drive thru trigger remains. Also, as a mom of 2 small kids, I sometimes (wrongly) view eating junk food alone in my car as "self-care".
I honestly am still working on this one. I was thinking of putting a post-it on my steering wheel that says something like, "Why do you want to stop at the drive thru?" Or "You can eat what you'd like when you get home. Wait until then." Not sure it will work.
Right now, saying focused on my goal to get healthier is helping a good deal. I'm hoping I can rewire that instinct.
5 -
SummerSkier wrote: »@biketheworld mentioned in January that she had been able to work thru a binge cycle. I think that is something many of us struggle with. Curious what tips and tricks everyone has used to keep a single few hours from turning into an entire day or 2 or a week?
Here are a few that I have learned:
1) try to log it. Sometimes that in itself is enough to give you a mental pause
2) try to understand the root cause
3) take a long hot shower
4) go exercise
5) plan menus which include things you are craving
6) don't PUNISH yourself the next day by undereating - leads to rollercoaster binging
7) evaluate your calories in - maybe too low?
8) eat high volume foods the next day (veggies etc) because your insides will be extended.
We have such a wonderful knowledgeable group here it will be good to see other ideas.
Wat an awesome list @SummerSkier this topic resonates with me and before joining this group I was tots oblivious to my destructive eating, practically starving myself all day only to come home and devour a box of crackers at night and a truck load of chesse.. So yep love ur tips above... good habits, motivation, will power, support from here and self awareness is the key. Xox5
