Binged

O.K. so i binged today and i really feel awful about it. I've done it quite alot over the holidays.. (starting at halloween =( ) but i started a good diet a few days ago and was doing very well. It was the last day of 08 so i decided i would make it my last cheating day. I kind of went overboard.. and its 6:10 am and i just stopped. So i was wondering if i should continue like i have been tommorow, sometime when i wake up (after noon hehe), or should i fast to make up for it? Im not sure but i feel bad. Advice please!

Do not EVER compensate for a binge particularly with something as dangerous as fasting. This leads to a vicious cycle of behaviour called "binge-restrict". Just pick yourself up, dust yourself off and eat like normal. Today (or tomorrow depending where you are, what time it is now, if you're about to go to bed) is a new day and also a new year. What more can you ask for in terms of a better reason than starting afresh?

What do you class as a binge? A binge is not eating up to your maintainance level or eating a few more calories than you usually do, or an extra helping at a meal. A binge, by my definition, is an uncontrollable moment of eating and eating whatever you can get your hands on - when you feel out of control as you eat. I will not go into the worst of my own binges as this is, after all, not a contest but what can be a debilitating problem for many.

Why do you think you may be bingeing? Usual culprits include eating too little, exercising too much leading to too high a defecit, or being deficient in a food group. If you're eating too few carbohydrates or too few fats, this can lead to overeating. Too few calories or too large a defecit and your body will eventually snap and cry out for food wherever it can get it. To prevent this, work out first of all your BMR. I know you're under 21 as I have seen your posts in the YCC forum, so you need to use this calculator as CC's tools are inaccurate for you. This is because you're still growing - even if you can't see it, your organs and bones will still be developing. http://www.bcm.edu/cnrc/bodycomp/bmiz2.html. Do also remember the minimum requirement for a girl under 21 is 1500 calories a day for the same reason that CC's tools are inaccurate: your body needs the extra to fuel its growth to the fullest.

It's really important you get a good balance of nutrition, coming back to the comment on lacking food groups. Try looking here, too: http://www.mypyramid.gov. This is a website all about the food pyramid and balance of essential food groups in your diet. A good rule of thumb at your main meals is half your plate full of fruit or vegetables, a quarter complex carbs, and a quarter your protein. Your snacks throughout the day should make up any servings you miss out on in your main meals not only of carbs, protein and fats, but fruit/veg and dairy or dairy alternatives.

Also, remember one day out of the year will not hurt your diet in the long run. You're allowed to splurge once in a while - particularly on special days like New Years!

So, I suggest you try working out your BMR. If you want help with that I'd be happy to lend a hand - I'd just need to know your age, height, activity level, weight, and gender. Though I presume you're female!

When i say binge i mean exactly what you said. Eating every junk you can possibly find! Im pretty sure i get all the right foods everyday.

My stats:

Height: 5'5

Activity level is pretty seditary because im homeschooled, sometimes i go to the gym but not so much recently.

I was 128.4lbs this morning but im sure more now!

And yes im female. Thanks alot for lending a hand

I'll take that weight as you should remember it takes excess of 3500 on top of your BMR to gain a pound. It is also normal for a person to fluctuate up to and sometimes greater than 5lbs in a day for any reason. Sodium, food weight, excess caffeine, if you used the loo… all of this makes your weight fluctuate day to day. It is better to take a trend of weight loss from a week to week weigh in with the same conditions each time.  Why The Scale Lies - by Renee Cloe, ACE Certified Personal Trainer

So! A female of 15 (going with your profile), 5'5, 128.4lbs using http://www.bcm.edu/cnrc/bodycomp/bmiz2.html:

1820 calories inactive
2160 calories lightly active
2480 calories moderately active
3010 calories very active

I think a good intake for you, looking to lose healthily, would be 1600 calories. This would be a defecit enough to give you a steady and managable state of loss. It might not be as quick as you would like, but slow and steady wins the race and is easier managed in the long run. It'll also help stave off future binges. Unless you up your activity level, of course, in which case you could afford more like 1800 calories with a half hour of exercise a day alongside. And remember, never go under 1500.

In turn, I also pulled up a hypothetical food pyramid for you from MyPyramid:

Food Pyramid for a 5'5, 15 year old girl of your weight and activity level

Again, thanks alot =)

I completely sympathize.  I had gotten into my ideal weight zone....as of November.  I was feeling wonderful. Thanksgiving came around and it's been one continuous binge after the next.  When i say binge i mean, i ate 2 ENTIRE cakes!!!  I've never done that in my life!  I even ate a pint of ice cream and i'm lactose intolerant. I don't know what's wrong with me...My bodies chasing sugar and i've never really been into sweets.  Needless to say i've gained ten lbs.  I feel terrible...and now i'm having trouble motivating.  BUT it's a new year and i'm looking to finally put this weight loss nightmare behind me!!!

i binged today too and feeeeel horrible!!!!!!

since today is supposed to be the start of a BRAND NEW BINGE-FREE YEAR.

but lets put it behind us and move on! we can do this!