Fitness Minutes: (37,343)
44 8/14/13 8:20 P
Fitness Minutes: (85,382)
8/14/13 7:33 P
I agree with HSHEAJ5 and BITTERQUIL and anyone else who said it... it's one day. When you're eating at a deficit the rest of the week, 1 day at a surplus isn't going to do much, if anything to your weight loss efforts. The best thing you can do is to forgive yourself, realize every single person experiences times of overeating so it's normal and move on, starting tomorrow as if it never even happened.
You *do not* want to get into the vicious cycle of binging and purging... so don't even start. I suddenly developed BED from perpetually under eating (didn't realize I was at the time until the binging started). I found myself binging and then purging to do damage control both with diet and exercise which only exasperated things. I've now concluded that the binge eating started (I've never been a binge eater in the past) because I wasn't eating enough for my activity level and my training.
Sometimes you need to listen to your body more.
Perhaps you didn't get enough calories during the week and your body is trying to make up it. I learned that I am exceptionally hungry every 4th-5th day while on a calorie deficit (this is usually when the binging would occur) especially after a few days of heavy training. Now I plan out to eat more calories every 4th and 5th day. I eat about 200-400 cals extra to beat my body to the punch. That way I ensure it's healthy things I eat, that *I* plan out... rather than having my hunger take the driver's wheel and dive into a pint of ice cream. It doesn't have to coincide with how much I exercise that day, I actually find the days I'm exceptionally active I don't have much of an appetite. It's on my rest day after a few heavy days I feel it, so that usually works out to when I up my calories. I do two days of high calories to ensure my body gets what it needs.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
I agree with everyone else. It happened, it's over, and today is a brand new day! We all have days like that; the key is to not let everyday slide into that just because it happened one day. Get right back on track. Consistency is what matters, both good and bad. It was ONE day, but if the majority of your days aren't like that, you're doing great! Keep it up!
"Know your limitations. Then defy them."
Pounds Lost this Year:
January - 6 so far
8/14/13 9:28 A
It's over and done now. Get back on track tomorrow. One day isn't going to wreck your weight loss efforts.
Fitness Minutes: (11,701)
8/14/13 6:18 A
yesterday was a binge day for me. I sort of planned it. Mind you, I didn't eat enough the day before (not intentional, it just happened because I was traveling and stressed). I enjoyed what I ate and spent time with a friend who needed someone to talk to. I tracked what I ate.
Today I'll walk an extra mile with some good music and that will be the end of how much I think about yesterday's binge.
Trust me, I have a LOT of binge days in my past. If I spent time worrying about them, I wouldn't get anything done.
Don't starve yourself today, Plan a full nutritious day of food. If you are feeling hungry and angry or guilty, you risk bingeing again.
Fitness Minutes: (5,830)
3,022 8/14/13 4:59 A
Do you track your calories?
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
Fitness Minutes: (16,207)
8/14/13 4:50 A
Breathe and try to relax. I assure you, this will be fine! One day of eating over range won't break your efforts. We all slip up from time to time, I at least know I certainly do. (I went over my fats yesterday, late night chocolate. It happens.)
I encourage you to eat what you would normally eat tomorrow. If anything; maybe make an effort choose the healthiest options if you feel a need to "repent" and/or stay in the lower end of your range.
Edited by: CERTHIA at: 8/14/2013 (05:34)
Fitness Minutes: (34,775)
22,889 8/14/13 4:16 A
BTW - even when I eat a fair bit, I still weigh all of my food and enter it into the tracker. What you ate happened, whether you entered it or not, so you may as well accept that there are times this will happen. I found entering when I have over-indulged actually helped me immensely. I now know exactly what calorie range I need to remain the same weight, and what will cause me to lose, and what causes me to gain. I keep it all on a spreadsheet, and averaged it out regularly to find the figure.
I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan
Fitness Minutes: (34,775)
22,889 8/14/13 4:13 A
Well, let's put it this way ........ I am NOT going to encourage you to not eat tomorrow.
So you binged today - forget about it and start tomorrow like it is a new beginning. And, I am MORE than sure you realize it is NOT healthy to not eat for a day because you binged the day before. You would be setting yourself up for very bad eating issues!
I actually ALLOW myself a day of indulgence. When I was in weight-loss mode, I gave myself permission to have whatever I wanted one day every two weeks. Sometimes it was more than 2 weeks, sometimes a bit sooner, but it averaged out. Now that I am at my goal weight, and have been for nearly 3 years, the only change I made to my food/calories, was I gave myself permission to eat whatever I wanted once a week, instead. Again, sometimes it is more than the week, occasionally less.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.