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what to do after a binge?


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hey everyone.

i have been keeping a food diary in my handbag since 12 july 2010. 

i have had a problem with overeating and have been so proud of myself as i have not binged for a good 17 days (yay!)

unfortunately though today i messed up. here is what i ate:

breakfast - (approx 510 calories)

1/2 cup rolled oats cooked with 1/2 cup soy milk and water

1 sliced banana and 30g slivered almonds on top

1 instant coffee with a dash of soy milk

 

snack (approx 120 calories)

1 medium apple

1 raw carrot

1 instant coffee with a dash of soy milk

 

lunch (approx 590 calories)

1/2 french baguette

1 slice ham

cucumber slices, lettuce, 1/2 tomato

mayonaise

1 soy latte

 

dinner (this is when i started to binge eat - easily 1,600 calories)

3 slices sourdough bread with 3 teaspoons margarine

2 slices fruit bread with 2 teaspoons margarine

1 apple

1 large bowl braised moroccan lamb (with nuts, pumpkin, chickpeas etc)

 

I feel so disappointed in myself and guilty. I thought I had kicked my bad habit for good. I find myself more likely to overeat/binge on days that I don't excercise. Is this normal? Today was meant to be my rest day.

Every other day I usually exercise pretty vigorously for at least 30 minutes - 45 minutes.

Will I put on weight after this binge? How do I prevent another one happening, especially on my 'rest days' when I don't excercise?

I was thinking of going to the gym tomorrow morning for 1 hour to burn off all the food I have eaten. Is that a good idea?

 

Oh and for reference...

Age: 20, Sex: Female, Height: 5'6 (167.5cm)

SW: 165lbs (75kg when I was 18)

CW: 138lbs (62.5kg)

GW: 123 (56kg)

 

7 Replies (last)

Oh by the way I think I ate close to 3,000 calories today - easily 1,500 calories over!!! :S

Great work on your 17 start! 

Being human like the rest of us, you will sometimes make bad choices. That is all they are:  Bad choices.   You can't change what you've already eaten, so your GOOD choice now is to simply acknowledge that and move on.

EVEN if you went 1500 calories over, if you maintain a 500 calorie loss for 3 days, you make up for it.  Then the next ones are back to where you were.

So relax.  Weight loss and maintenance are a lifelong process. 

Get back to keeping a food log. Get back to exercise.  Focus on the positive.  Don't let the discouragement of a stumble keep you from continuing the journey!  You CAN do this! 

 

Original Post by fridgelight:

Great work on your 17 start! 

Being human like the rest of us, you will sometimes make bad choices. That is all they are:  Bad choices.   You can't change what you've already eaten, so your GOOD choice now is to simply acknowledge that and move on.

EVEN if you went 1500 calories over, if you maintain a 500 calorie loss for 3 days, you make up for it.  Then the next ones are back to where you were.

So relax.  Weight loss and maintenance are a lifelong process. 

Get back to keeping a food log. Get back to exercise.  Focus on the positive.  Don't let the discouragement of a stumble keep you from continuing the journey!  You CAN do this! 

 

That's great advice. I myself had a similar problem today, and just looking at the numbers makes me realise it's not a huge thing, as long as I make up for it and it doesn't happen too often.

Original Post by tigerlily9:

hey everyone.

i have been keeping a food diary in my handbag since 12 july 2010. 

i have had a problem with overeating and have been so proud of myself as i have not binged for a good 17 days (yay!)

unfortunately though today i messed up. here is what i ate:

breakfast - (approx 510 calories)

1/2 cup rolled oats cooked with 1/2 cup soy milk and water

1 sliced banana and 30g slivered almonds on top

1 instant coffee with a dash of soy milk

 

snack (approx 120 calories)

1 medium apple

1 raw carrot

1 instant coffee with a dash of soy milk

 

lunch (approx 590 calories)

1/2 french baguette

1 slice ham

cucumber slices, lettuce, 1/2 tomato

mayonaise

1 soy latte

 

dinner (this is when i started to binge eat - easily 1,600 calories)

3 slices sourdough bread with 3 teaspoons margarine

2 slices fruit bread with 2 teaspoons margarine

1 apple

1 large bowl braised moroccan lamb (with nuts, pumpkin, chickpeas etc)

 

I feel so disappointed in myself and guilty. I thought I had kicked my bad habit for good. I find myself more likely to overeat/binge on days that I don't excercise. Is this normal? Today was meant to be my rest day.

Every other day I usually exercise pretty vigorously for at least 30 minutes - 45 minutes.

Will I put on weight after this binge? How do I prevent another one happening, especially on my 'rest days' when I don't excercise?

I was thinking of going to the gym tomorrow morning for 1 hour to burn off all the food I have eaten. Is that a good idea?

 

Oh and for reference...

Age: 20, Sex: Female, Height: 5'6 (167.5cm)

SW: 165lbs (75kg when I was 18)

CW: 138lbs (62.5kg)

GW: 123 (56kg)

 


Hey There!

So you won't put weight on after one binge. Yes, you may see an increase on the scale tomorrow morning from water retention but that will go away. Drink lots of water and steer clear of salty things and chewing gum.

It seems like you don't get enough protein in your diet, which is a huge factor to keeping you feel full so you don't want to binge on food! You should add some eggs or egg whites at breakfast and have a few more slices of turkey(instead of ham) at lunch. That way you may feel like having one less slice of bread and margarine at dinner.

It seems like you have been able to lose a fair amount of weight, which is awesome, so increasing your protein is the next step to getting to the weight you really want! :) Just be sure that this protein is from healthy sources. Ham isn't so healthy, especially if it's processed deli meat slices. Sliced turkey or chicken breast are great just like fish!

And yes, going to the gym tomorrow morning is a good idea, but don't think that you're going to be able to "burn off your binge" because that's not how it works. Working out will make you feel better about yourself though! Exercise should be a regular part of your daily routine! :)

Thank you all for your beautiful advice!

I went to the gym this morning and felt a little better. Just trying to get back on track. The good thing is after my massive carbohydrate binge I definitely don't even want to touch bread today haha! Although I did make my regular porridge in the morning as it is routine.

I think you're right giasbash6260 - I really need to add more protein to my diet.

Do you know how much protein I should be having? What's a good portion of meat? When I usually snack it's on fruit. What's a good protein snack? 

Thanks again :)

 

 

Honestly, YES you will gain after a binge. But it isn't real weight, it's just extra weight of the food itself, water weight, plus waste weight (you know...poop).

I've binged before and had the scale go up 3 - 5 lbs overnight but after a week or so my weight goes back down. ALWAYS. It never fails.

After a binge the worst thing to do is try to restrict the next day, you need to just pretend the binge day never happened and keep doing what you were before: eating well! Stay off the scale for a few days too because it'll only freak you out.

in addition to everyone else’s advice (which I whole heartedly agree with) at least you didn’t binge on crap food. Yeah you went over your calorie limit but the actual food you ate was good, wholesome, nutritious food :)

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