half a box of cereal and 2 waffles later...

this morning i started out right and ate two multigrain waffles for breakfast.

then my cravings come along and i decide just to have a few bites of dry golden grahms...well twenty minutes later and ive finished off the box. there was half a box left!!!

what do i do? its only 10:30...should i fast the rest of the day?! i dont know what to do...

NO...Do not fast! That will just trigger another 'binge'.

Eat well, eat light. Get out and be as active as you can today. Remember,it's one day. I've been there, what is it about cereal?

Don't worry, tomorrow's another day. You''ll be fine!!

150g cereal = 600 cals

Waffles= 200 cals

that makes 800 cals

try:

Morning snack: Apple= 70 cal

Lunch: 2 oz Whole grain pasta + tomato sauce = 250 cals

Afternoon snack: low fat yogurt: 100 cals

Dinner: grilled Fish, grilled veg, boiled potato = 300-400 cals

Dessert: Popsicle= 50 cals

So you'll eat 1670 and still have a small deficit

Go for a walk for an hour if you can= -200 cals

I binge like that though if I restrict too much through out the week. Try to treat yourself more next week e.g. a square of chocolate etc.

log it in your daily total, don't beat yourself up. don't obsess. just get back on track and do the best you can, this is not a race.  you can burn off most of that cereal by just taking a long walk. don't fast, just eat something healthy for lunch and dinner.  oh...and don't bring golden grahams into your home!

Listen to what everyone said:  1) Add up the calories of your binge - it's typically not as bad as we imagine.  so_anyway did the research for you, wasn't that nice?  2) Continue on with a healthy eating day.

Drink water.  Exercise.  Be gentle with your mind and spirit.  Think positive thoughts that inspire you, instead of negative thoughts that abuse you.

Sounds like your body needed more than carbs for breakfast - next time add some protein with your waffles (not literally on them, of course, unless you like that!).  And if you notice any pattern to your cravings, like you always want to binge when you eat [insert food type here], then perhaps you need to eliminate that food from your life or at least make a good plan for how you're going to manage that food when you do eat it.

Cravings are uncomfortable, but they are not an emergency and do not need to be responded to.  Learn the difference between how you feel when you are hungry and when you are craving.  Learn to tolerate cravings and distract yourself from them.

I agree with scttmr - get the sugar cereals out of the house (if you're in charge of the food in your home).  If there was a box of Cap'n Crunch in my house right now, that damn Cap'n would be calling my name all day long...

Don't beat yourself up and do not fast the rest of the day. I've had that mentality before and it only leads to more binging and self hatred. Just work out more or eat lighter and lower calorie foods the rest of the day. Also just count them and if you go over your limit by even 100 or 200 calories it's not the end of the world.

If you find yourself binging more often then you have been maybe  you are not getting enough calories to begin with. Like 2 weeks ago I was eating below my limit (not by much, but it was still unhealthy and stupid) because I was going to a college formal and wanted to look great in my dress. Well last Saturday and Sunday I had totally out of control binges day due to it. I upped my calories by another 100 this week and I have felt no urge to binge. Try doing that i may help! :-) Just keep an open mind and remember tomorrow is a new day!

u can do this, it was just one meal, dont beat urself up. eat lite and get in a little exercise! dont give up!:) good luck to you!

thankyou this helps!

 

 

It wasn't too bad, so you shouldn't have trouble following the others' suggestions. Or you could just consider it a maintenance day.

Your advice was sensible so_anyway except I believe the OP is under 21 and so needs at least 1500 cals a day. She could survive even without the exercise! I think taking a maintanance day would be smartest, though.

try and keep yourself occupied. That's what i do.

Try a new activity, find a new hobby, etc. Just to keep your mind on something else.

I know how that feels.  For me, it is the carb thing.  When I get into carbs of any sort, I am done.  I can't eat just one bowl of cereal, have just one Fiber One bar, eat one piece of candy...nothing.  Carbs trigger very bad things for me. 

I really try to stay away from them if I can.  When I am eating well, I am eating the veggies that I like, almonds, cheese, salad and things like that. 

My biggest issue is that I exercise every single day, but because my body is used to it, it really doesn't seem to affect my weight.  I have a problem with portions, even the good food.  I feel strong and awesome in the morning at the gym, then I let my mind sabotage me later in the day and I overeat or eat the wrong foods.

It sounds like carbs are your downfall.  Might want to try to limit them.  If you are going to do whole grains, maybe try whole grain rice or something like that rather than 'bready" carbs.

Good Luck