What to do post-binge

katenmills
katenmills Posts: 113 Member
in Health and Weight Loss
So yesterday, I had a bit of family drama which left me stressed/upset and so I turned to food for comfort - consuming way too many calories even for maintenance (i think the day was about 2500 in total)! I've been on track for a week now and so after yesterday, I'm feeling devastated that I undid my 6 days of hard work in under an hour. How do you guys cope with such relapses? In the past when it's happened, I've tried to cut back on calories the next few days so it would still balance out to a 1200 cal average for those days, but I don't think this is wise. Do you do the same? Do you work harder at the gym? Or do you just move on and treat the next day as if it were independent of the binge? I'd love to know, thanks :)!
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Replies

  • Amommymoose
    Amommymoose Posts: 29 Member
    Personally, I just let it go in terms of what I eat/how I exercise, but focus on finding some coping mechanisms that MIGHT work next time... kwim? Trying to make up for it just makes me dwell on the fact that it happened. But that's me.

    None of us is going to live a perfect life. If we can let it go and move on, I think that mentally, we're better off. And although MFP doesn't count mental state into the equation--it matters.

    Hugs. Sounds like a rough day. Totally BTDT. And my poison is a nasty Dairy Queen sundae that is so big that I feel too full after eating the whole thing--but I somehow manage to do it. :blushing:
  • katenmills
    katenmills Posts: 113 Member
    thanks so much for your reply! i think you're right... even thinking about cutting extra calories or having to stay longer at the gym the next couple of days makes me think "i could've avoided all this if i'd just not slipped up!" and wanna kick myself lol so i'm sure moving on is better than continuing to beat myself up over it, thanks!
  • Brahrker
    Brahrker Posts: 1
    You lack discipline.
  • katenmills
    katenmills Posts: 113 Member
    You lack discipline.

    LOL, what a hilarious reply - thanks buddy! :)
  • Amommymoose
    Amommymoose Posts: 29 Member
    You lack discipline.

    Wow... talk about judgment! Let he who is without fault cast the first stone!
  • KBjimAZ
    KBjimAZ Posts: 369 Member
    Don't beat yourself up, just get back on the horse. Try to find a different way to cope other than food.....not easy, but possible.
  • EL2EL1
    EL2EL1 Posts: 40 Member
    This is the story of my life! I try to just move forward and not let it ruin the rest of the week. I sometimes try to have an extra glass of water a day for a few days and up the incidental exercise - park slightly further away or take the stairs etc.
  • kristimcb2605
    kristimcb2605 Posts: 37
    I totally understand!! But, let it go. Start your day fresh. Breathe in that you have a new day to start over. Don't cut back calories or torture yourself at the gym. This is just another way to beat yourself up and say "you are naughty." This is the little fear voice in you trying to take control. Don't let it win. Look at yourself and say "ah, a new day and I'm gonna make it." This isn't about being bad or good, about guilt or judgement. Let it go and keep moving forward. If you think (or know given family issues) that it will or might happen again, build some armor around you...others may call it coping skills....I personally like armor. Reach out to someone to either teach you or visit the local library/bookstore to pick up books on learning coping skills. I journal my issues (puke it on the paper is what I call it) and release it from my system. I carry little journals with me. I say what I need and then I let it go.

    Good luck and be kind to yourself.... it helps in the end.

    Kristi
  • kayd69
    kayd69 Posts: 29
    We are Human....If we were Perfect we wouldn't need MFP.....Tomorrow is a New day and I bet you will do Better,Don't let it get you down....get back up....Dust off....and go on... Good Luck tomorrow :-)
  • nightnurse2
    nightnurse2 Posts: 27 Member
    I totally understand!! But, let it go. Start your day fresh. Breathe in that you have a new day to start over. Don't cut back calories or torture yourself at the gym. This is just another way to beat yourself up and say "you are naughty." This is the little fear voice in you trying to take control. Don't let it win. Look at yourself and say "ah, a new day and I'm gonna make it." This isn't about being bad or good, about guilt or judgement. Let it go and keep moving forward. If you think (or know given family issues) that it will or might happen again, build some armor around you...others may call it coping skills....I personally like armor. Reach out to someone to either teach you or visit the local library/bookstore to pick up books on learning coping skills. I journal my issues (puke it on the paper is what I call it) and release it from my system. I carry little journals with me. I say what I need and then I let it go.

    Good luck and be kind to yourself.... it helps in the end.

    Kristi

    Great advice!
  • DaveneGfit
    DaveneGfit Posts: 338 Member
    I think the best thing that you can do is to not beat yourself up and move on. We are human and everyone has their days. Find a close friend that can keep you accountable. I am an ex emotional eater myself and still struggle and I feel that if I can talk though whatever is bugging me I am able to move ahead. I hope that helps a bit. This journey can be tough, but hang in there. You can do it !
  • EmmaLeeB94
    EmmaLeeB94 Posts: 9
    Remember, you have to eat 3500 calories ABOVE your maintenance calories to gain 1 pound.
    I binge at least once a week, and after two days I'm fine! Don't punish yourself, and go back to your normal routine. You'll feel better really soon!
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    We all have bad days whether it is our relapse or just a situational day such as a vacation day. The key is to not allow it to become a lifestyle change. Just "admit it and quit it" and move on... Now, if you want to work an extra few minutes in the gym... maybe that won't hurt. But I really would not worry about it. It is one day.. Just don't let it become a week or a month... Actually, sometimes when I have what I feel is a "bad day" I show a significant LOSS of weight the next day... Sometimes these can actually be good for us.
  • Anyaaaa11
    Anyaaaa11 Posts: 242 Member
    After a binge, I try to act like nothing happened.. If I kept thinking about it it would just turn into a vicious cycle of putting myself down and would lead to another binge, guilt, etc. So like I said, I quickly acknowledge what I've done, and move on..can't let that get in the way of reaching your goals. Besides, we can't be perfect all the time; everyone has their slip ups.

    Just keep on, keeping on (:
  • KCoolBeanz
    KCoolBeanz Posts: 813 Member
    Just remember, tomorrow is always a new day. You can't change the past, but you can control the future. Put it behind you, and take it one day at a time :-)
  • jackieatx
    jackieatx Posts: 578 Member
    I take a long hot shower or bath when I'm upset. Get yourself some peppermint or other herbal oils, you'd be surprised how much smell can soothe you. I look forward to a hot shower every night now instead of snacking.
  • msliu7911
    msliu7911 Posts: 638 Member
    You lack discipline.

    Says the person who joined MFP in Jan 2012 and only has 1 post count to show for the last 4 months.

    Ignore this poster.
  • Nerdy_Rose
    Nerdy_Rose Posts: 1,277 Member
    If you binge, move forward in a normal manner as you would have with your diet without binging. I've had 3,500-4,000+ calorie days occasionally and I've still lost weight and built muscles. One day is not every day. If it becomes every day, then you need to work more heavily on coping strategies.
  • michellelhartwig
    michellelhartwig Posts: 486 Member
    I just move on. You cannot change the past. Some days I live second by second. BUT the great thing is, all the people that have friended me have been wonderful supporters-they lift me up when I need it and they also kick my butt when I need it. Lean on your friends here for support! :flowerforyou:
  • michellelhartwig
    michellelhartwig Posts: 486 Member
    You lack discipline.

    Says the person who joined MFP in Jan 2012 and only has 1 post count to show for the last 4 months.

    Ignore this poster.

    AGREED!!!
  • Silver_Star
    Silver_Star Posts: 1,351 Member
    Tomorrow is a brand new day!!:flowerforyou: Erase and ..err.. Start over!
  • munkey418
    munkey418 Posts: 139
    You lack discipline.

    Wow... talk about judgment! Let he who is without fault cast the first stone!

    its a joke.... ive heard it many places but prolly one of the best is South Park... i doubt any hurt was meant
  • msliu7911
    msliu7911 Posts: 638 Member
    Don't beat yourself up, just get back on the horse. Try to find a different way to cope other than food.....not easy, but possible.

    This. Just know that one time will not mess up your hard work and if you.do get on the scale and see a little weight gain just know its water weight.

    Also, to help address the emotional binges.. i highly recommend a book by Geneen Roth called "When You Eat at the Refrigerator Pull Up a Chair". She battled with these types of eating isdues most of her life and now helps others through her books and workshops. Im not a reader but when I picked up the book I couldnt put it down... I felt like she was talking directly to me with all the things she discussed regarding emotional eating. It was also comforting knowing Im not the only person going through the things I have with emotional eating. Im proud to say that Ive pretty much now taken control of my eating problems and have since list 11 lbs:)

    You can do this.
  • cdgmblu
    cdgmblu Posts: 1
    I agree that you do ned to figure out a plan to be able to deal with this situation if it should arise again,.....but it is over with and nothing you can do about it except go forward ......we all mess up....forgive yourself and move on.
  • lking125
    lking125 Posts: 25
    Well, speaking of someone doing the same thing, today, and had a lot on mothers day, can't exactly say no to the kids. You just start over the next day. Live and learn. Don't beat yourself up over it. Its a normal part of life.
  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    Well first off you didn't undue all your hard work by one high calorie day. If that was the case I would never progress because I do that every Sunday. It doesn't work like that! (thank goodness right?!)

    On Mondays I usually try to eat light. Makes me feel better. Both mentally and physically cuz I usually am still full lol.

    Don't let it bother you. If it happens like once a week you're just fine :)
  • katenmills
    katenmills Posts: 113 Member
    it amazes me how much a simple forum post can motivate/inspire you. i'll be taking all your advice on board... i agree now that moving on and starting fresh the next day would be the best option, otherwise i'd be at risk of sulking/beating myself up over it ---> more sadness ---> more poor eating, lol. thanks a lot for all the positive responses everyone! :)
  • peachied
    peachied Posts: 117 Member
    you should write a letter to yourself about the reasons why you shouldn't binge. and then every time you feel the overwhelming urge to eat everything in front of you, you read that letter and stay on plan. i don't know...it worked on How I Met Your Mother (sort of ;)
  • bradphil87
    bradphil87 Posts: 617 Member
    I def. would not cut cals too low to "make up" for it. Maybe just an extra workout or two this week :) don't beat yourself up over it, I used to do that myself. And now(I've never had a problem with "binge" eating) if I eat something bad, I just try and work out a little harder :) chances ate If est that many cals I will be full of energy anyway! The other week I had some of my mommas meatloaf and mash potatoes (so bad for me I know, but who can turn down your fav. Dish that momma makes? Lol) and I was going to the gym anyway. So I did 30 extains of cardio. Got into the green in my cals and it felt great! Where I work out, they have 12 TVs in the cardio area and you just plug in your headphones and watch tv. It's easy to spend an exta half hour watching tv :) watched some storage wars lol yuuup
  • angelheaven23
    angelheaven23 Posts: 6 Member
    just dust yourself off and start as if it never happened. I ate a ton of cream cheese frosting since we had extra left from making cupcakes for preschool graduation and I didn't make it to the gym this am and I kept changing my mind about going this afternoon but at the last minute I packed up my kiddos and headed out to kickboxing. I felt so much better that I did it, and then I actually did realize that the frosting was not worth it, but I always get in moods to eat and practically gorge myself so much that I am uncomfortable and the guilt of that is not even worth it but we all fall off the wagon, it may be for a day, maybe for weeks or months but just finish where you left off and log it in your diary and put in an edit note so you see why you did what you did. Don't stress, I am the same way and it is easier said than done.

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