Recovering after a binge weekend?
malikaityler
Posts: 5
I have been doing well for over a month now, down a little over 10 pounds and staying around 1200 calories a day. The past 2 nights I have managed to complete my day at almost double the amount of calories that I am suppose to have per day. Now I feel like crap and obviously guilty and depressed about these binges-I don't even want to look at my scale. Is there any way to get over this so I don't continue on this slippery slope?
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Replies
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Everyone has bad times. I've been having bad days recently. I'm blaming it on the full moon. Don't beat yourself up. Hope you enjoyed yourself. :drinker:0
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Do not weigh yourself for the next few days. Just eat normally, exercise, and try to have a positive mindset. Today is a new day and another chance to do well.0
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You've done a great job losing the weight you have. A few missteps aren't going to throw off your entire progress. When I have an off day I pump up the exercise and eat extra clean the next day or two. You'll feel better and you'll know you can have a bit of fun every once in a while but be able to get right back on it. Keep up the good work!0
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Do not weigh yourself for the next few days. Just eat normally, exercise, and try to have a positive mindset. Today is a new day and another chance to do well.
^This!
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For me personally at least one time a week i allow my self one splurge item , so i dont feel the need to binge....I have battled with my weight for years but found by doing that it makes it just a little bit easier, i hope that helps....and good luck on weight loss goal 0
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i did this for about 2 weeks due to TOTM but now its all over with and yesterday i did a good job and today i was down a pound. I think maybe you should try eating a few more cals a day so that your body doesn't crave so much. I started off trying to stick to 1200 before i joined mfp and didn't do me any good once i joined this site and got 1580 as my limit i did SO much better. it might seem like eating more would be a bad thing but sometimes your body just NEEDS a lil more to get by on specially when your use to eating a ton more and you suddenly cut out to many cals its starvation mode.0
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Don't beat yourself up....it happens. Drink LOTS of water and get back on track. As someone else mentioned, don't weigh yourself for a few days. You're doing great, don't let this one weekend derail you!0
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Weekends are always the hardest, but you get an endless amount of restarts if you allow yourself them! So just have a really good week and see if you can make it through a weekend normally. Once this happens, the rest is history!!0
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Start afresh today. Note down why you think you binged...particular stressed? feeling down? Then hopefully next time when you feel like a binge you can recognise how you actually feel and then do something different like a hot bath, a good book or seeing friends.
But now just go back to eating healthy and possibly exercise just the tiny bit more for the next few days and youll get back on track. But a couple of days of binging wont do you any harm. Just try and minimise them! But we all need a day where we eat what we want!!
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I am literally in the same boat as you, had a horrible weekend. Weighed myself and somehow am up 2 pounds. I'm going to do what the PP said and just not weigh myself for a few days and eat well and try to not get depressed about it. Hang in there!0
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Yep...wait a few days to weigh. I always weight on Fridays. Therefore Friday is my "spike" day. I had an off week 2 weeks ago and gained. I knew I had gained before I got on the scale...My mind starting to revert back to my hopeless days...I just had to quickly say..okay it's a new week. The next Friday I lost the 2 lbs. I had gained the prev. week plus 1 more. So glad I didn't throw in the towel. But I feel ya. It happens to us all just don't lose sight of the goal you are trying to reach 0
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I've been there and have found that fast on = fast off. Just stay away from the scales, wear clothes that you feel good in, and hop back on plan. Remember, this is just a minor glitch. You've been doing SO great! Don't be too hard on yourself, girl!0
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Get back on the horse. Add some friends, you can surely add me if you'd like! What has been the most beneficial for me is opening up my food diary. It was freeing. It kind of keeps me accountable. I really want to lose this extra weight and building a strong support network and being 100% honest with myself has been so very rewarding. This is just my experience and my suggestion, which you did ask for :flowerforyou:0
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Have a great day, get some exercise, take an extra walk or bike ride, and drink plenty of water to help flush out toxins from your system. Keep a positive attitude.0
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I am in the camp that believes you SHOULD weigh yourself the morning after a binge. To add consequences to the behaviour to make it less likely to reoccur. Denial has not helped most of us so far, has it?0
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Today is a new day, yesterday is done, filed, over, forgotten. So, a fresh start. You cannot undo yesterday, but you CAN make today the best you can! Do not get on the scale until Friday at the earliest. You know what to do, and you have done it, so, just keep doing what you know how to do and move on. Every one of us had had the same happen to us, and if anyone who says they haven't , well they most likely aren't being quite truthful.0
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I always binge 2 to 3 times between PMS week and "the week of total illness" as I call it. Whatever the reason for your binge, its all good .... this is why you strive to eat healthy every day .... so that you don't have to beat yourself up after a bad couple days...... that's the good thing about this, there is no race and no deadline ...... unless you're trying to get into a bikini.... hitch up your spandex and get back in it !!! :flowerforyou: you are not alone0
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Just start eating healthily and exercising again and keep a positive mindset. Make sure to have a cheat meal or day every now and then so you will not feel the need to binge again.0
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Go on - ease up on yourself, my trainer says that I can have one day off a week if I am in a consistent range of 50-100 calories around my target intake of 1600; so I make sure that I keep it for a splurge at the w/e - that way day 2 I am getting back into it and don't feel guilty and misery eat - you should have seen last Friday but I'm back on track today although yesterday was a bit carb heavy. I'm losing about 1-1.5lb a week, which is what I want, slow but steady and I don't feel hungry as I have a small meal ever 4 hours. Hope this helps you get back on track!0
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i had an awesome pig out day yesterday :-) i don't feel guilty about it because it was a choice to eat like that for the day! as long as i acknowledge that it was a choice to eat like that and today my choice is to NOT eat like that, then all is good!!
so, today, back to our regularly scheduled program of logging food and eating as clean as i can!
pig out days are a mental thing. they are a choice and a sign that you want a day to not feel restricted. just don't let them mentally derail you and turn into a WEEK!!!!!
today make the choice to make the RIGHT choices! you got this!!!0 -
Girl, hush, you are human! Its ok to slip up every once in a while as long as you get back on that horse! I would suggest the same as some people above - maybe up the cals a bit. You'll be more satisfied every day and the slip ups will be fewer and far between. Slower loss, but happier you!0
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maybe you need to up your daily calories. 1200 calories/day is the bare minimum, and it may not be enough for you...so your body is responding by triggering a binge. Maybe try upping just a little (1300-1400) for a few days and see how it goes.
Even more short term, drink lots of water and go back to normal.0 -
Part of my long term strategy for establishing good habits is to learn how to deal with the unexpected or unplanned (doing it right now with unexpected severe back pain, can barely walk, can't get into the specialist until Thursday). For me, my mindset is as important to my fitness as any other aspect.
I think you have three recovery strategies 1) brood and worry about a weekend where you ate more than you intended; 2) self-reflect about the weekend and determine what aspects were fun, what weren't, what you might do differently, what you would do the same; 3) decide that the weekend is over and how you want to approach the week. Any of those three strategies are normal.0 -
Welcome to my life! I always do really well for awhile, fall of the bandwagon, binge, get upset for doing it, binge some more, and gain back all the weight plus some.
This time around, I'm thinking about things differently. I am going to have days where I binge, like my birthday this past week, but I make sure that it is only for a day or two. Then I get right back on track. Also, don't feel bad that you binged. It's going to happen every once and awhile. Just take it as a not so good day and try again tomorrow. You don't have to even do extra well the next day to make up for it. Just get back on track. That's the important thing. Your body won't care that you were off one or two days; it's much more of a mind game.
And I agree with some of the other comments about weighing yourself. If you binged right before you typically weigh yourself, skip that weigh in and continue the next time. Looking at the scale after a binge will only make you feel worse. If I binge on the weekend, then I skip my Monday morning weigh in and just wait until the next week.0 -
If you've been losing weight at 1200 cals/day, then I'm going to assume that your maintenance level is probably around 1800. You say that you ate double the 1200 for two days, or 4800 calories. Less your 3600 maintenance calories, that is only a 1200 calorie surplus.
A pound of fat is 3500 calories so this weekend - wait for it - you gained just less than 6 ounces.
I wouldn't sweat it. Just get back on track.0 -
I feel your pain! For me it hasn´t been a very successful couple of days either lately. But whenever I feel guilty about it I keep telling myself: We don't fall of the waggon - we just postpone our results a bit.
In the end this is about a lifestyle change and not about beating yourself up for a few binge days. We need this once in a while. It will get better, I promise.
Keep it up, honey. You can do this!!!! We all can.0 -
If you've been losing weight at 1200 cals/day, then I'm going to assume that your maintenance level is probably around 1800. You say that you ate double the 1200 for two days, or 4800 calories. Less your 3600 maintenance calories, that is only a 1200 calorie surplus.
A pound of fat is 3500 calories so this weekend - wait for it - you gained just less than 6 ounces.
I wouldn't sweat it. Just get back on track.0 -
love the perspective! Thanks!0
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I have a day off every week or a cheat meal/drinks out with friends. I made sure I logged everything and just get back on the wagon the next day. This did my weight loss, and now maintenance no harm and keeps me sane! x0
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Yeah, have to keep the big picture in mind
I think the Chinese proverb is: "It takes more than one meal to make a fat man"...0
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