binge

im right in the middle of a binge!! iv just in the past half hour eaten over 1000 cals!! thats what il eat in a day!! im disgusted and feel ****!! how do i get this outa my system and stop binging!! help or tips from anyone would be great!! im sick of going to bed full and sick

thanks

First of all. Don't beat yourself up. I know I've definately been in your shoes. There will be times when we fall off the wagon. I do my best to try and just not keep "bad" things in the house. They make alot of alternative snacks that you can keep on hand for times when you just can't help yourself. For me it helps to have them pre-portioned. Sometimes though my boyfriend will bring home chips or junk and I end up eating way too many, mindlessly reaching into the bag and feeling like crap after. :( Just take a breath. Walk around the neighborhood, maybe. Not only will it take you out of the food zone, but you will  burn off some of those extra calories and feel better about it. The only other thing you can healthily do now, is try harder tomorrow. Good luck.

thanks bellylaugh57, i really have to get my head around just not piggin out!! i still live at home, and we just found out the other week my dad has cancer, which im dealin with by not dealin with, but my mam is bringin hme lots of sugary chocolate snackes because apparently its what my dad needs, im im eatin sum, and i never would have, i know they will be in the house for the next few months, and i dont know how to stop myself from diggin in

I am new to this board, but did the same thing this evening.  I blew it, and am quite disappointed in myself.  How many times have I done this.  Sometimes I think there is something wrong with me.  Well everyone seems to say tomorrow is a new day.  I don't keep a lot of stuff in the house, other than bake goods, I love baking and darn it, ... and really good at it too.  I justify it by saying it is for my kids but then end up eating 90% of it.  

Original Post by eire:

im right in the middle of a binge!! iv just in the past half hour eaten over 1000 cals!! thats what il eat in a day!! im disgusted and feel ****!! how do i get this outa my system and stop binging!! help or tips from anyone would be great!! im sick of going to bed full and sick

thanks

Eirie how old are you? Judging by your posts I venture a guess a teenager or a kid. In this case you should be eating much more then just a thousand calories a day. A bare minimum for a middle age, sedentary woman is 1200. For someone who is younger it is much higher. These bingies are probably triggered by you not eating enough.

UD

This is very sound advice from UD - if you aren't nourishing your body enough then you will get cravings or binge. It could be not getting enough calories for your age/gender/activity level or even just being low on a few vitamins leading you to crave stuff. Or perhaps one of your macronutrients is down (fat, carbs, proteins)

Also, could there be an emotional trigger for this bingeing? Were you feeling sad/lonely/angry??? Sometimes identifying how we use food as an emotional crutch can help us to find new ways to deal with our feelings instead.

Don't worry too much tho, the more you get worked up about it, the more you might seem to get wrapped up in this pattern of behaviour. At least that's how it has been for me in the past.

Just pick yourself up, brush yourself off and keep going on your path to a healthy lifestyle. Hugs xoxox

I agree that you are undereating by a long way at only 1000 cals/day.

Undereating leads to high levels of stress hormones and hunger, as well as mental deprivation. This means that by undereating you set yourself up for binging behaviour.

The best way to prevent binges happening is to take a more moderate approach to weight loss. Use the burn meter on CC to calculate how many calories you burn each day; then subtract around 500.

You can't undo this binge so don't try to - just move on with your life and don't restrict to try and make up for this, or else you will end up binging again. 1000 calories is not really a huge amount - eating a big dinner and dessert could easily add up to 1000 calories, and nobody would call that a binge.

Remember that you need to eat 3500 calories over and above what you burn for the day to gain a single pound. So if you've been eating 1000 calories and then ate another 1000, it's likely you will have just maintained for one day rather than gained any real weight.

No biggie.

Original Post by umneydurak:

Original Post by eire:

im right in the middle of a binge!! iv just in the past half hour eaten over 1000 cals!! thats what il eat in a day!! im disgusted and feel ****!! how do i get this outa my system and stop binging!! help or tips from anyone would be great!! im sick of going to bed full and sick

thanks

Eirie how old are you? Judging by your posts I venture a guess a teenager or a kid. In this case you should be eating much more then just a thousand calories a day. A bare minimum for a middle age, sedentary woman is 1200. For someone who is younger it is much higher. These bingies are probably triggered by you not eating enough.

UD

 hey im 23, so not too young.

thank you all for your advise, maybe your right. i will try to eat a bigger lunch or dinner and maybe this will help my evening cravings. i have just joined a gym so will prob need to consume a few more calories during the day any way?

thanks for all your replies.

Eire

The more you focus on trying to fix the binge, the more you will rebel against the notion; if you tell yourself you have to punish your body by exercising to burn off the calories, you will view it as punishment.

Basically, if you eat too much food, if you associate the technical exercise you will need to do to burn the calories off with something that you do not enjoy, then you will mentally rebel against the fact  that you think that you have to do something that you do not enjoy, in order to just maintain your weight.



If you just usual, than you will prob naturally not feel as hungry.  Or, your body will just burn off occasional extra calories over time.DON’T WORRY TOO MUCH THOUGH! -I ate about 400 extra calories today……..   &nbs p;  But it will probably not cause me to gain weight because it is a one off thing -  if I eat within my limits most of the time, an extra 400 calories  cannot accumulate.

Emotionally I was pretty upset with myself after pigging out.  I am over it though.  Time to get back on the train.  No excessive cravings or binges at them moment and I will try again, back to my regular fruits and veggies instead of sweets and salts (of course plus the other required things too i.e. proteins)  Anyways, today what makes me feel better is just clear peppermint tea.

Yes hot peppermint tea, takes a bit of hunger a way, and helps the bloated feeling.  Its great too on a cold day.  Tomorrow will be better.  Anyone else there???

Original Post by eire:

im right in the middle of a binge!! iv just in the past half hour eaten over 1000 cals!! thats what il eat in a day!! im disgusted and feel ****!! how do i get this outa my system and stop binging!! help or tips from anyone would be great!! im sick of going to bed full and sick

thanks

Hello: Do you have a stionary bicycle or an exercise equipment at home? I binged today as well, and i think i ate like 5000 calories, of some milk candy (Dulce de leche) and some biscuits. I  feel like sh|t as well. But i rode 40 minutes in my stationary bicycle after i binged, I know that 40 minutes of bikeriding won't burn all those calories, but its a start.  Tomorrow morning i will do another 45 minutes of stationary bike and then lift weights and walk in afternoon.

What you should do to get all those extra calories out of your system as soon as possible, is to do something about it.  Not just cry about it !! wake up tomorrow morning and walk 30 minutes or 40 minutes and do another 40 mins in afternoon.  You are still alive !!

Binge eating is better than an accident, a car crash or a tragedy.  Its not the end of world

So wake up tomorrow morning and exercise and exercise in the afternoon again.  And do this for about 1 or 2 weeks until you burn all those calories

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But remember to not force yourself to do something that you really dislike;  if you hate walking early in the morning, don’t force yourself.

Most people have some kind of physical activity that they enjoy. I like group aerobics/ gym classes.   So when I over eat at times,  I do not dread going and doing a gym class - or even one extra one.

And yes - it is better to do burn extra calories off over a longer period of time, rather than trying to do it all at once. In fact, trying to burn off, for instance, 4000 EEXTRA calories in two days is very likely to make MOST people binge again. Because unconsciously, you view all that forced exercise as punishment, and you rebel against it.


Depending on your current fitness level, I would say that an extra 30 - 60 min of walking a day over a week or two (depending how many extra cals consumed) should feel sustainable enough to do, without making you want to go and  binge again.

Additionally - forcing too much extra exercise can reinforce the idea that maintaining your weight is just too much effort - therefore you may as well just stuff it all and go and eat what the heck you want.

Original Post by personaltrainer87:

But remember to not force yourself to do something that you really dislike;  if you hate walking early in the morning, don’t force yourself.

Most people have some kind of physical activity that they enjoy. I like group aerobics/ gym classes.   So when I over eat at times,  I do not dread going and doing a gym class - or even one extra one.

And yes - it is better to do burn extra calories off over a longer period of time, rather than trying to do it all at once. In fact, trying to burn off, for instance, 4000 EEXTRA calories in two days is very likely to make MOST people binge again. Because unconsciously, you view all that forced exercise as punishment, and you rebel against it.


Depending on your current fitness level, I would say that an extra 30 - 60 min of walking a day over a week or two (depending how many extra cals consumed) should feel sustainable enough to do, without making you want to go and  binge again.

Additionally - forcing too much extra exercise can reinforce the idea that maintaining your weight is just too much effort - therefore you may as well just stuff it all and go and eat what the heck you want.

Hello personal: And you are totally right !! I think that you read my mind, i mean that the excess of exercising combined with very perfectionist strict diet low in calories and low in carbohydrates is what caused me to binge-eat in the last weeks.  For the last 2 weeks i have binged about 2 times, as a result of accumulated pain, accumulated hunger and depressive moods caused by the discomfort and physical pain from so the heavy weight training and long walks. 
And i would even think that some times doing more exercising is worse than undertraining, because like you said, too much exercise increases physical pain, and all kinds of pains wether physical or mental leads to a feeling of anger and sadness which is what leads us to binge-eat.

That is exactly right.  A diet too low in ANYTHING that your body is genuinely wanting more off will lead to binging. As will making yourself do exercise for reasons other than health, fitness, and well being. Although, some people DO need to exercise to lose weight too; but with binging,  if you shift ALL the focus on eating less and/or exercising more JUST to burn those extra calories, than the more you focus on the extra calories,  and the less you consider all the other important factors of why you eat well and exercise, then the more likely it is you will binge….


Gym classes are a GREAT investment, can I add;  if you can afford a gym membership, and if you can find a gym that has regular aerobics class, of quality of course (not just an instructor jumping around), with good choreography, than it is my NO FAIL way to burn excess calories!


Within an hour, you can burn 400 - 600 calories, and it seams much easier than simply doing the whole “ forcing yourself to walk repetitively on the tread mil, or go for over an hour on the elliptical trainer”  thing.




It is actually surprising how realistic it is to burn off a binge, even if it is 4000 or more calories; burning 400 calories in an enjoyable way in a group class a few times a week, and throwing in a few walks, can burn 600 or so extra calories a day.  So 600 calories a day for about one week will undo a 4000 cal binge   ( 400 calories ON TOP of your maintenance)


And if you have only 30 mins for exercise sue to being super busy, than walking very fast for 3o mins most days will just take a week or two longer.     


So - I think it is manageable to wait even a few weeks to gradually burn the calories off…    but I DO understand the compulsion to want to get rid of excess calories straight away… but,  unfortunately, it just leads to MORE calories being consumed that you than have to burn off again lol!

Original Post by personaltrainer87:

That is exactly right.  A diet too low in ANYTHING that your body is genuinely wanting more off will lead to binging. As will making yourself do exercise for reasons other than health, fitness, and well being. Although, some people DO need to exercise to lose weight too; but with binging,  if you shift ALL the focus on eating less and/or exercising more JUST to burn those extra calories, than the more you focus on the extra calories,  and the less you consider all the other important factors of why you eat well and exercise, then the more likely it is you will binge….


Gym classes are a GREAT investment, can I add;  if you can afford a gym membership, and if you can find a gym that has regular aerobics class, of quality of course (not just an instructor jumping around), with good choreography, than it is my NO FAIL way to burn excess calories!


Within an hour, you can burn 400 - 600 calories, and it seams much easier than simply doing the whole “ forcing yourself to walk repetitively on the tread mil, or go for over an hour on the elliptical trainer”  thing.




It is actually surprising how realistic it is to burn off a binge, even if it is 4000 or more calories; burning 400 calories in an enjoyable way in a group class a few times a week, and throwing in a few walks, can burn 600 or so extra calories a day.  So 600 calories a day for about one week will undo a 4000 cal binge   ( 400 calories ON TOP of your maintenance)


And if you have only 30 mins for exercise sue to being super busy, than walking very fast for 3o mins most days will just take a week or two longer.     


So - I think it is manageable to wait even a few weeks to gradually burn the calories off…    but I DO understand the compulsion to want to get rid of excess calories straight away… but,  unfortunately, it just leads to MORE calories being consumed that you than have to burn off again lol!

 Hello personal again: How are you? The thing is that i am antisocial and i can't join gyms. But i have a gym at home and a stationary bicycle at home so i can exercise all out from the comfort of my home where nobody can bother me. well i also walk like 50 minutes a day, 5 days a week.  Thanks for your comments

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