What to do after a binge?

Hi, yesterday I totally lost control over food, I mean it, my total cal intake was: 2581.  I feel so bad.

Maybe it may seem like it could have  been much worst (worse?), but believe me i look like possessed went i ate a package of donuts without even chewing (wasn't the only thing I ate).

I don't know what to do :( it's no the first time it happens, but it's been a while since the last "episode" and today I have like this crazy chocolate crave. (pathetic i know)

So, what do you do after a binge?

What should I do?

Can I win weight because of that single binge?

(btw I'm not a native English speaker so if there is something incoherent or something wrong with the spelling please tell me)

A few weeks back I ate a little more then that and ate 2,600 calories, but it didn't harm anything. I also didn't starve myself the next day to *make up for it* either. I just went about my day like I usually do. If you gain anything it will be water weight that will go away in a day or two. To gain one pound you have to eat 3,500 calories over your maintenance. So you'll be fine. It may even be good for your metabolism since our metabolism gets use to the same number if we eat the same everyday.

So what should you do? Forget today happened and tomorrow go back to regular.

I always worry when I binge, but I have learned to just accept that it happened, plan for next time, and move on.  Think of it this way you already stated that it has been a while since your last binge, and you are already making a conscious effort to change your eating style. 

I know for me I used to binge a few times a week, but now that I am consciously trying to eat healthier and live healthier I binge far less often, and I bet it is safe to say you binge less often too.  So here is my logic, If I have reduced the number of times I binge on top of living and eating in a better manner I probably wont gain weight from that one binge because the reality is I am eating far less calories than I would have six months ago when I binged a few times a week or every day.

Like Silentdeadlyrose said you need to eat 3,500 cals over your maintenance to gain one pound so you are safe, and you should just start tomorrow like you would any other day.  I know for me if I dwell on the past binges I get anxiety and I binge harder the next time.  So my advice is to acknowledge the binge, accept it, and release it.  Holding on to the regrets do you no good.

-Jacqueline

move on ..everyday is a new day

you binged? so what ..the important thing is to learn from your past so that you don't repeat the pattern.

And find out what caused you to binge. Emotional reasons? Tired/Stress? Not eating enough during the day?

Once you find out what triggered your binge, you will have a much easier time to control and be ready the next time.

You are doing great, keep it up!

If you're here because you're trying to lose weight be very, very careful that you're eating enough to keep you going.  Bingeing is very often a reaction to 'starving'... and people who crash-diet will often get to a point where donuts etc. are going down without touching the sides.  It's simple self-preservation in action.

In answer to the question 'what should I do?' therefore....   Make sure you're allowing yourself enough calories for your size/age/activity level and eat normally.   Choose your foods wisely so that they are filling, nutritious and tasty.   Go with regular meals and some healthy snacks rather than allowing yourself to get too hungry.   If you'd like some, have a small amount of chocolate ... it's not a sin.   All of these things will make it less likely you'll overeat in the future.

I do something similar on purpose once a week. Im a male 6'1 so my nomal calorie intake is probably 2000-2100 just to maintain but I have had a couple 4000 + days (ah and glorious they are) and maybe I pop up a pound or two but then go right back.  Doesnt seem to hurt

I personally do not binge on purpose.  The need to "sugar-coat" feelings, to numb my emotions, is "relapse behavior" and not a habit I want to encourage or work into my food plan.  When you talk about feeling "possessed", salade, I could really relate - that's just how it feels to me when I eat compulsively.

I also agree with gijane that some people overeat in a frantic attempt to "catch up" on calories or foods they are otherwise denying themselves.  That's not the only reason "emotional eaters" binge, but it is true for many people.

Remember what everyone said about keeping things in perspective.  Do not indulge in thoughts such as "I ruined everything" or "This is too hard" or "I may as well keep eating for the rest of the day/weekend/week/month."  Watch out for thoughts that encourage a sense of failure or helplessness.  If you allow yourself to think like this, you may feel unhappy or angry or worried and end up binging more.

Acknowledge that you made a mistake, praise yourself for stopping, and continue to eat your normal healthy plan.  It's just not as big a deal as all of us emo-eaters make it.  It is not "pathetic" to crave chocolate/sugar after pounding your body with a mega-dose of it.  It is perfectly normal.  Drink water, do gentle exercise, eat a healthy combination of protein, carbs & fats and forgive yourself for being human.  Live and learn.

Since you requested English corrections:  Typically an English-as-a-first-language-speaker would ask,  "Can I gain weight because of that single binge?"  Otherwise, your English is excellent - I wish I could speak a 2nd language even half as well as you write English!

When I eat too much sugar or junk I pop a few extra vitamins. Especially vitamin E because it absorbs better according to the amount of fat in a meal.  

More importantly remember NOT TO STRESS ABOUT IT! Stress will actually make you fatter than if you don't.  It has something to do with cortisone production and levels. Look it up online you'll be amazed on what you can find.

So move on, enjoy those bad days because one day you'll have better control over those days and hopefully you will learn to choose your nemesis wisely.  

       &nb sp;               &nb sp;              THANKS I fell better and I'm doing better

       &nb sp;               &nb sp;               &nb sp;               &nb sp;             

Look at the numbers.  You ate about 2600 calories in one day.  How many calories do you need to maintain your current weight?  Probably 1800-2000, maybe more if you exercised.  If that's the case, then you only ate 600-800 calories more than you burned.  That's just a day or two more day of calorie deficit to make that up.  So don't beat yourself up about it, and make sure that today you have a 600-800 deficit!

Thanks for the advise, so that's what i need to do, well needed

Your binge wasn't enough to even gain a pound, so don't fret. Just do like everyone said and try to pick healthy, filling foods.

But also, take care of your mental health by trying not to obsess or stress. It's okay to go over your calories sometimes. As tough on myself as I am, I've done it, too..and while I may kick myself for a moment, I know it's not the end of the world, and doesn't make a huge impact in the long run.

Are you getting enough protein in your usual plan? I find if I don't, I can start craving the goofiest things..like the time I suddenly wanted to pour maple syrup on a banana.