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The Day After the Binge -- TIPS


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I feel like these tips should be out there, because they are so helpful and useful. (And yes, I've been through the binge SO many times to actually have a standard reaction procedure the next day.) BUT, for every con (of binging) there is a pro: you LEARN how to deal. So here are some tips that have helped me deal and can hopefully help you too :)

 

So, first we have to look at what happens to your body when you binge and ingest massive amounts of carbs. That is, if you loaded up on carbs. So probably ate beyond 400g, because we all know a good carb binge is 2 or 3,000+ calories. (If its a one time thing, fat gain is negligible. Your body probably needed it if you've been hard core dieting. But, the more you binge, obviously the more you are putting into your body and storing fat.)

A carb binge will sky rocket your blood sugar, and more insulin will be released to try to counteract the high blood sugar. If you eat fats with carbs (most likely) lots and lots will be stored - weight gain! If you ingested proteins - this would barely raise your blood sugar levels, and would be difficult to store things as fat. (I'm not saying you can eat crazy amounts of protein and not gain weight, because if you eat more than you burn, you will gain. But with protein, its more difficult.)

So basically, you've just given yourself tons of energy. You can either go run a marathon now, or let it all settle in - you will visibly see bloat within the next 48 hours. Realize though that your body adapts instantly - its very smart. This is why you SHOULD NOT eat under your BMR the next day to try to compensate. Your body WILL recognize this as starving and will catabolize itself. (Know this from experience. Went to the gym the next day after having 800 cals post binge - could not lift my usual weights!)

That being said, the last thing you want to do is starve yourself. Right now, your priority is to make your metabolism is furnace. Burn burn burn. How? Excersize AND eating. Yes, you can eat - just eat the RIGHT foods. Obviously, you're in a surpluss of carbs. So lay off the carbs, and eat your BMR in proteins. This is so important for retaining muscle mass, aka, FAST METABOLISM to burn the fat you just stored. Ok, so proteins + 2-3 hours = fast metabolism. Ok, down to the basics.

You wake up the next morning feeling awfully hung over, bloated, and worst of all, guilty for the binge AND the work you probably canceled out at the gym.

So before you go crying and beating yourself up, think logically. Here are the steps for your recovery!!

1. WAKE UP - water + 20-30 minute walk.

     Drink 2 cups water to get rid of those toxins in your body and help alleviate bloat. And, move move move! Use up some of the stored carbs!!

2. BREAKFAST

     (Oh, before breakfast, try to unload some of the foods from last night before you begin putting more in your tummy.) 

      DO NOT skip breakfast. You may think eating more is just ingesting more food aka eating more and storing more fat; this is truth only if you eat carbs. So eat a light breakfast of egg whites and some fat free cheese or something. PROTEINS ONLY. Then drink water :)

3. THROUGHOUT the day

     Go really light on carbs. Use what you ate yesterday. Keep drinking water. Keep moving! Keep eating PROTEINS 2-3 hours.

4. MOST importantly

     Learn! Write down what triggered your binge yesterday, how you felt throughout the process, how you felt afterwards, and how you feel NOW. For the next couple days you will be using those stored carbs so keep it low carb. Remember it takes about 48 hours for those carbs to really settle in as weight gain and as water weight, so if you go to the gym in the next two days, don't expect to see weight loss. Just try to counter all those carbs you ate.

 

One more thing, I mentioned above. You must  remember that your body is smarter than you think. IF you restrict, it will know and will only hurt you. Restrict carbs yes, but proteins, no. Also, your body recognizes changes instantly and adapts accordingly. That's why you cannot ingest 3,000 calories of carbs, sleep, and then just burn them off the next day. Your body is quick to response and will imeediately use those carbs for energy, or store them. So your job is not to feel regret or guilt, but to LEARN and move on. Make your body adapt to your new habits - healthy proteins for the next couple days, minimal carbs, and exercise. After 2 or 3 days, you'll be looking good as new. :)

 

GOOD LUCK! Hope this helped. Remember to stay positive. Hope is an inspiration that can create miracles if you believe in yourself. You are worth so much, and invest so much time in the gym, you don't need to ruin your hard work with unnessesary carbs. Remember your strength of will power. You can do it!!

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Oh - and one more thing as why not to restrict. Not only does your body recognize this as starving, but it won't give away fat. You need to burn the excess calories through exercise, and GIVE yourself good food (protein!). Once you GIVE your bmr to your body, your body can GIVE its fat away. :)

Well posted!  It's nice to see a good scientific solution to the binge!

You're a saint! You just made me eat more, lol!

Thank you bunches!

Thanks so much for taking the time to post that.  I learned something new and will definitely try it if I binge!

LOVE this! 

As a long-time binger, I never really understood how our bodies metabolize such large amounts of food (Esp carbs/fats). 

Thanks!

I also find this method really helpful when ABOUT to binge. If you wanna skip the little intro go ahead to the ****

 

So you know that moment before the binge? There's always that moment where you THINK about the food, and what it would be like to have it, then there's another moment where you decide to give in, and you become very excited at the idea of delving into all that food - excited, almost anxious.

 

(Telling you guys... WRITE YOUR FEELINGS DOWN! those are the feelings I feel when about to binge).

 

And then I sort of devour the food, and look for the next available source... and eat and eat and slowly the pleasure starts to wear away after you've tasted all that food. You start to think, now that I've had FOOD A and FOOD B... and c and d... what ever, what's the next step? You already feel guilty for indulging. So you repeat - and eat more A and B and C.. at least thats what I do. Until I'm so full I feel sick!

****

So here's something I find really helpful when I feel about to just give in and eat everything in sight. First off, I do a bit of acting here and there, so believing and imagining is part of my every day life. This really helps me when it comes to my little enemy... the binge. So... I sit down and ENVISION myself eating all that food. Really try to imagine it, the first few bites, then this, then that, then eating more. The smooth texture of food melting in your mouth. The cheesy garlic bread, the crispy potato chips, the sweet, creamy (or doughy) ice cream, the cakey brownie, the soft frosting, the chewy or crunchy cookies melting....

Its awesome, right?? You're eating (without excess calories) IN YOUR MIND! But wait that's not it. Sure, its awesome. By this time, you've had the bread, the cookie, the crisps, the fries, the ice cream, the cake, what ever... Now what? I mean you just blew your diet. You JUST ATE 2000+ CALORIES in one sitting! GUILT settles in. Solution? EAT MORE. Before, you may have just been bored or hungry but now, its turned into emotional binge eating.  See how it cycles? So you become angry - sad - you keep eating until you are sick - your all bloated and  you feel your temperature up, your heart pulsing faster and faster as it tries to metabolise the colossal amount of calories you just ate (carbs, fats, whatever). You know your going to be crying over this for days, and working your little butt off in the gym for the next week. Now STOP. 

 

Come back to reality. You're sitting on the couch, ready to grab that donut or bread and scarf the damn thing down. But stop, because you have just, succesfully, ENVISIONED a binge - not JUST the tastes of food, but the EMOTIONS. The positives and negatives. Now..... Look at yourself. PRE binge. After all that in your mind... aren't you glad you didn't do it in real life? You sure you still wanna binge and feel those negative emotions for the next..oh... week or so?

Original Post by keg1990:

I also find this method really helpful when ABOUT to binge. If you wanna skip the little intro go ahead to the ****

 

So you know that moment before the binge? There's always that moment where you THINK about the food, and what it would be like to have it, then there's another moment where you decide to give in, and you become very excited at the idea of delving into all that food - excited, almost anxious.

 

(Telling you guys... WRITE YOUR FEELINGS DOWN! those are the feelings I feel when about to binge).

 

And then I sort of devour the food, and look for the next available source... and eat and eat and slowly the pleasure starts to wear away after you've tasted all that food. You start to think, now that I've had FOOD A and FOOD B... and c and d... what ever, what's the next step? You already feel guilty for indulging. So you repeat - and eat more A and B and C.. at least thats what I do. Until I'm so full I feel sick!

****

So here's something I find really helpful when I feel about to just give in and eat everything in sight. First off, I do a bit of acting here and there, so believing and imagining is part of my every day life. This really helps me when it comes to my little enemy... the binge. So... I sit down and ENVISION myself eating all that food. Really try to imagine it, the first few bites, then this, then that, then eating more. The smooth texture of food melting in your mouth. The cheesy garlic bread, the crispy potato chips, the sweet, creamy (or doughy) ice cream, the cakey brownie, the soft frosting, the chewy or crunchy cookies melting....

Its awesome, right?? You're eating (without excess calories) IN YOUR MIND! But wait that's not it. Sure, its awesome. By this time, you've had the bread, the cookie, the crisps, the fries, the ice cream, the cake, what ever... Now what? I mean you just blew your diet. You JUST ATE 2000+ CALORIES in one sitting! GUILT settles in. Solution? EAT MORE. Before, you may have just been bored or hungry but now, its turned into emotional binge eating.  See how it cycles? So you become angry - sad - you keep eating until you are sick - your all bloated and  you feel your temperature up, your heart pulsing faster and faster as it tries to metabolise the colossal amount of calories you just ate (carbs, fats, whatever). You know your going to be crying over this for days, and working your little butt off in the gym for the next week. Now STOP. 

 

Come back to reality. You're sitting on the couch, ready to grab that donut or bread and scarf the damn thing down. But stop, because you have just, succesfully, ENVISIONED a binge - not JUST the tastes of food, but the EMOTIONS. The positives and negatives. Now..... Look at yourself. PRE binge. After all that in your mind... aren't you glad you didn't do it in real life? You sure you still wanna binge and feel those negative emotions for the next..oh... week or so?

That's fantastic, i can really really relate to that. Next time i feel myself having a bad day i'll remember this. This post - bookmarked.

Thank you keg1990 - I've just printed a copy of your post to keep handy for the next time I feel a binge coming on. Just brilliant!

Brilliant indeed! Thanks for this enlightening post!!

Another thing is not to make it easy on yourself. Get rid of the high calorie no nutrient snacks. Do not have em in the house. If they are not readily available you have a CHANCE to talk yourself, imagine yourself (See Above) out of the momentary insanity of the binge.

If you can not bring yourself to throw the stuff out or if others in the household think you mad, then at least DO NOT replace them. Learn to shop the outside aisles of the grocery store and learn to get in & out quickly. Have a list of fruit & veggies you want need and will eat, buy those & get in the checkout line ASAP, drink a bottle of water BF you go or on the way to the store to get that full feeling BF shopping.

Use every tool to disarm the enemy (which often times is ourself) after all we are in a war for our lives. This is one we need to use every tool available (no matter how silly or selfish it seems) to WIN!

Good post!

I'd also like to point out, that if you screwed one day(like I did today ^^) and ate above your calorie intake, you should review the last 6 days and see how much kcal you took in/have burned. For example, I've eaten 2400 kcal today and my target is 1800-1900 for everyday so I'll lose at a steady pace of around 1-1,5 lbs per week(which worked the last three weeks). I've looked up the last 6 days and added them to today, split it through 7 and got an average intake of ~1900 kcal per day. I will go for ~1700 kcal tomorrow and everything'll be fine. The nice thing is I'm feeling full like never before and am quite happy(Might be, because I didn't only overeat on carbs alone since carbs are only on 270g while protein is at 160g and fat somewhere on 90g).

Tomorrow will be a good day, your body needs a day of high calorie intake once in a while :) - as long as you keep a watch out for the carbs, because diabetes is a ****...

When you talk about carbs, are you talking about breads, pastas and grainy foods?

 

I eat fruits and veggies (which are carbs also) all day long rather than grains, and I eat a lot of nut butters lean meat and hummus. I haven't noticed much of a weight gain.

Mee

keg1990 that post was just the best! I have suffered with BED since my teens, you only have to read through my old posts since joining to get a little history on me! I havent been on here for a while but since suffering once again with my old habits I came back! Im on my 5th day today of being binge free, Ive adapted a healthy nutritious diet and regular eating/calorie counting and exercise to get back to a body that Im happy with...so far so good and no urges to binge...I do find as the days go by its easier and the less temptation to give in. Ive hidden the scales and decided to weigh in once a month and also got rid of any trigger foods in the house (well as much as possible as the kids do want a treat now and then!) I purely do not eat any junk food at all, I am an all or nothing girl...one sweet/chocolate and I CANNOT stop! I dont actually think I will EVER rid my eating disorder but believe me I do try so hard! If I do get the urge to binge at some point (I know its gonna happen down the line!) Im deffo going to do this "sit down and envision" ... thanks so much for sharing that ;) Im going to print it up and keep it for that dreaded day! I will keep you posted on my binge free success ;) Wink

@ jenny182: Fruits and Vegetables have good carbs in them, same with wholegrain bread. Pasta isn't that good but it's still ok compared to carbs from corn sirup, glucose and white bread, those stuff could be injected right into your bloodstream without much of a problem since it's already as strongly refined as possible.

Your body has to work for extracting carbs from fruits(not that much) and vegetables(more work) as well as wholegrain products(on par with veggies). lean meat doesn't contain much carbs, it's only made of protein, water and fat.

Original Post by keg1990:

I also find this method really helpful when ABOUT to binge. If you wanna skip the little intro go ahead to the ****

 

So you know that moment before the binge? There's always that moment where you THINK about the food, and what it would be like to have it, then there's another moment where you decide to give in, and you become very excited at the idea of delving into all that food - excited, almost anxious.

 

(Telling you guys... WRITE YOUR FEELINGS DOWN! those are the feelings I feel when about to binge).

 

And then I sort of devour the food, and look for the next available source... and eat and eat and slowly the pleasure starts to wear away after you've tasted all that food. You start to think, now that I've had FOOD A and FOOD B... and c and d... what ever, what's the next step? You already feel guilty for indulging. So you repeat - and eat more A and B and C.. at least thats what I do. Until I'm so full I feel sick!

****

So here's something I find really helpful when I feel about to just give in and eat everything in sight. First off, I do a bit of acting here and there, so believing and imagining is part of my every day life. This really helps me when it comes to my little enemy... the binge. So... I sit down and ENVISION myself eating all that food. Really try to imagine it, the first few bites, then this, then that, then eating more. The smooth texture of food melting in your mouth. The cheesy garlic bread, the crispy potato chips, the sweet, creamy (or doughy) ice cream, the cakey brownie, the soft frosting, the chewy or crunchy cookies melting....

Its awesome, right?? You're eating (without excess calories) IN YOUR MIND! But wait that's not it. Sure, its awesome. By this time, you've had the bread, the cookie, the crisps, the fries, the ice cream, the cake, what ever... Now what? I mean you just blew your diet. You JUST ATE 2000+ CALORIES in one sitting! GUILT settles in. Solution? EAT MORE. Before, you may have just been bored or hungry but now, its turned into emotional binge eating.  See how it cycles? So you become angry - sad - you keep eating until you are sick - your all bloated and  you feel your temperature up, your heart pulsing faster and faster as it tries to metabolise the colossal amount of calories you just ate (carbs, fats, whatever). You know your going to be crying over this for days, and working your little butt off in the gym for the next week. Now STOP. 

 

Come back to reality. You're sitting on the couch, ready to grab that donut or bread and scarf the damn thing down. But stop, because you have just, succesfully, ENVISIONED a binge - not JUST the tastes of food, but the EMOTIONS. The positives and negatives. Now..... Look at yourself. PRE binge. After all that in your mind... aren't you glad you didn't do it in real life? You sure you still wanna binge and feel those negative emotions for the next..oh... week or so?

Yes, yes I feel like excited and anxious and almost desperate to eat the food, though I know what it taste like and I know I will feel like crap afterwards. OMG i do the  A and B and C and then D and more and more because the guiltiness keeps growing! Excellent excellent tip...I will envision myself next time and I will not give in.

Very interesting post. Yeah if I had a screw up today. I personally still try to work out. If I get hungry later on the day that I binged I do try eat lighter on my meals. Like if I pigged out on Chinese or some fried unhealthy stuff the rest of my meals would probably consist of chicken salad, fruit bowl, fish and asparagus, protein fruit smoothie, etc. And playing catchup sucks and I don't do it. I just try to be consistent with my calorie deficit goal the rest of the days of that week or two weeks. If I ate over my calorie deficit due to binging on one day then the next my deficit will be 500. I don't try to starve myself to make up for it.

In the past I had it real bad about beating myself up over a binge and when I am in the dumps I tend to say **** it  and not even work out. However the best tip for myself when it comes to binging is except that I screwed up and dont beat myself for it and just get back on track immediately and not give up.

Good to know.  Some of this makes me feel less like beating myself up; however, some of it is too late for today (as in, eat breakfast and eat better/regular).  It may be too late for that today. I didn't eat breakfast or lunch, opting only for dinner and not enjoying that either.    Since I'm diabetic tho, and its hours past dinner, and I'm light on calories, I will go "enjoy" a Glucerna diabetic shake.  The chocolate will thrill my taste buds and I'm thinking after this read that my body could use the calories and the protein.  Thanks again.  I felt miserable, cranky and like crying all day.  I need to get over it.

This is a very nice post. I love it. I would add also, that since we have ingested a masive amount of calories it would be good to not skip your workout for the day but rather to hit it harder. Especially with the weights. I mean, if we think about it, we just ate as if we were in a muscle building phase. So, doing a really intense weight training session will make our bodies use some of the extra calories to build some muscle. 

This is what I've been doing for the past few weeks whenever I give in to food. Not that I'm promoting the binges, this is just like a patch, and it really works for me since I have not gained any extra weight. Also, keeping the cardio up up up will ensure our bodies use the extra energy and burns it off.

Great post.

really great post -- very interesting, thanks!  

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