I’ve been doing great, working out, meal prepping, being consistent with my 16:8 IF, and I was officially below the 130lb landmark, but my husband is having friends over and now there is all this junk in the house and I completely binged today. I feel like I’m going to loose all my progress and I might as well not even try. I feel completely defeated. They won’t be gone until Wednesday 😔
by _Little_Birdie101_
21 Comments
It happens. You’re only human. Enjoy what you had and start again tomorrow ❤️
Seriously, go through these four steps right now. You can use them anytime you slip up. Google “The official bright lines cook book” and maybe you’ll find them online. I have them memorized so I wrote from memory.
1. Speed – get RIGHT back on the wagon! Don’t do that thing where your mind goes “oh well, I’ve failed, so I’ll just keep failing and maybe try again later.”
2. Self compassion – treat yourself like you would a close friend or small child. How would you talk to them in this situation?
3. Accountability and support – do you have somebody to talk to? Somebody to support you and keep you accountable?
4. – learn from it – find the lesson in your mistake. What happened? Why? What can you do in the future to make sure it doesn’t happen again.
I hope that helps you.
DO NOT try to make up for it tomorrow. Just move on.
Op, if you’re set at a 500 calorie deficit, you went over by 500 from your maintenance. If you’re at a 1000 calorie deficit you’re eating maintenance. This is barely a drop in your weekly overall deficit. You almost certainly will not gain weight over one single overeating day.
Even if your deficit is smaller, it still means nothing in the grand scheme of your weekly calories. Or monthly calories. If you just ate normally and tracked a few treats within your budget tomorrow, today really doesn’t matter. People have diet breaks, people go on vacations and enjoy holidays… and still continue to lose weight. Taking a minor break doesn’t change the lifestyle changes you’ve made if what you’re doing is sustainable. You enjoy the moment, and you move on with your goals.
You didn’t undo your progress. It took time to lose weight, it takes time to gain weight too. If you got a flat while driving, would you get out and pop all your other tires too? Just eat the way you would normally tomorrow.
Take a breath, give yourself some grace, and treat tomorrow like a new day.
Not so bad and at least you track your binge. I pretend it never happened on mfp.
You still recorded the calories so there’s silver lining there. When I binge I often don’t record it which ends up making me eat more. So you’re better at dealing with it than me!
Using Macrofactor instead of MFP would also help! See /r/Macrofactor
Never NEVER starve yourself the next day. Eat as usual. Drink A LOT of water. Get some fun excercise in, maybe a nice walk, some swimming or whatever you prefer and bite through the urges to keep binging the next few days. For me personally the first 2-3 days after a binge were the hardest in terms of urges so I was extra gentle with myself until I felt better.
hey it really really helps for me to deal with how i feel AFTER a binge alot. So basically don’t take it too seriously. Learn from the binge and move on.
‘Park it’ and move on. We all get days like this. Also, not sure how often you weigh, but try not to weigh yourself for the next few days. It’s likely water weight and will disperse in a couple of days, so don’t dwell on it.
Okay so honestly. Think about this. 1500 is your dieting target. On that you would lose weight, and if you’re like most people you have a 500 deficit or so, which means that 2500 is only 500 over your maintenance.
500 over your maintenance is equal to a potential gain of two ounces. TWO ounces. That’s nothing. Nothing you can’t correct by being good the next day, whether through eating or activity. If you stick to 1500 the next day you’re already even on maintenance.
No problem! Forgive yourself. Everybody binges once in a while.
Just pick yourself up and eat normal the next day! Progress, not perfection!
Very normal, everyone has those days. You treated yourself, hope it was delicious, tomorrow get back on track. Don’t feel bad, this is super normal. I have like 2-3 days like this per month, as long as you stick to deficit for the rest of the time you will still lose weight.
I did so well on Friday. I hit close to my tdee (1597) and did pretty well hitting my macros.
That is until late night rolled around and then I ate 5 bags of those individual variety chips, half a cookies & cream hershey’s bar, a pack of fruit snacks, a huge gumball, and an almond IQ bar. I ended up overeating by 1,503 calories which put me at 3,100 calories in total for the day.
You know what I did Saturday morning? I thought about why I ate those things (I was bored and I also had been really craving Doritos those past few days but restricting myself from having them and then once I ate those I just said fuck it and ate more chips which led to me eating the candy bar and so on and so forth). I also logged all those things into MFP on Saturday morning (without any guilt or shame because those feelings aren’t helpful at all) and I also went on an hour long morning walk (not as a punishment for overeating the night before but because I had already planned on going for a walk long before I had even overeaten anything), and I got back to eating the meals that I had already prelogged into MFP.
That’s it.
It happened. I can’t change it. It’s in the past now. I didn’t beat myself up over it, I didn’t starve myself or try to overexercise the next day because that doesn’t solve anything. I can only try to do better in the future by making better choices next time and giving myself some grace when I do mess up.
We’re human. We’re going to mess up sometimes and that’s OK. But the only time you’ll ever actually fail is when you completely give up. So don’t give up.
Just like one salad doesn’t make you healthy, one burger doesn’t make you unhealthy. Same goes for “good” and “bad” days. Over the course of weeks, an extra 1,000 calories while in good company is totally fine — even worth it.
Check the micronutrients. What vitamins and minerals did you get most from this binge? Maybe your body needed to make up for some internal deficit. Figure out what you got most from it and next time it comes on, have supplements ready, or have a lighter food with a high quantity of those elements.
I did the same thing yesterday because it was my brothers funeral and I ate what I wanted.
but heres the thing. Im at a 400 calorie deficit per day, which is 2800 for the week. yesterday I went 700 over maintenance… *which means Im still at a 2100 deficit for the week*.
dont beat yourself up. just because you enjoyed one day that will not ruin weeks of being on track.
just get back on track today and you will be good to go.
also, if you weigh yourself do not underestimate water weight. that was a lot of salt so dont weigh yourself today or tomorrow at the least because it wont be accurate at all.
Don’t beat yourself up! Losing weight is tough. It’s not about being perfect every day. It’s about making better habits for the long run. If binging is something you’re struggling with, ask yourself – how can I be in a calorie deficit without feeling deprived? Personally, IF was bad for me because I’d always be starving by the time I supposed to eat, and I could never feel full. For me, I feel more satisfied when I have smaller meals that are high in protein and fiber. Hope this helps!
i wouldn’t call this a binge
It’s ok you are indulging with friends, and it’s ok to have a treat once in a while. it also might be worth considering why you might have binged? Are you allowing yourself a treat on your diet days? It’s possible you are restricting too much and this caused you to go overboard. Maybe try and work in a cookie a day, or an occasional plate of french fries so that you never feel deprived and need to binge when it’s finally around you.