How do you get back on track after overeating?

Posts: 138
8/16/12 3:39 P

I can't change the past, so I don't worry too much about a "bad" day. I hop right back on track the following day! I am a firm believer in "cheat days"....I don't believe that you can deny yourself for too long.

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8/16/12 3:32 P

Don't beat yourself about it too much, cut back over the next few days to make up for the gain, and exercise a few minutes more to get back to where you are supposed to be.

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8/16/12 2:45 P

You are so right about cheat days. On my special diet for getting diabetes under control on friday evening all day saturday and sunday morning you can have anything you want to eat. lunch and dinner you are back on the diet. It works my A1C levels is 6,4 and i lost 20 lbs during the first month

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8/16/12 2:44 P

Writing down my goals

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8/16/12 2:32 P

The information Angel put on here is scientifically sound AND proven to be accurate. Though most of us do not expend as much energy as bodybuilders, there is nothing wrong with a day off or even a meal off every now and then. I usually have one meal off a month and one day where I am off the program a month. I am able to eat the things I normally crave at those times and get right back on track the next morning with a great walk. I do not feel deprived most of the time and I do not have huge binges. It a person's individual choice on how to handle their program, but if even the Biggest Loser recommends these days they can't be bad.

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8/16/12 2:22 P

Angel..."Respectfully, I do not agree with your analysis. For personal success, I need to stay on program, "move more & eat less"

Edited by: PHILOFOREST at: 8/16/2012 (14:24)

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8/16/12 2:16 P

I was doing really well and I had lost 13 pounds. Suddenly I hit a plateau. No matter how healthy I ate and the exercise I got I was at a stand still. So naturally being new to this lifestyle change I started eating junk food here and there and then I fell off the exercise band wagon!! Needless to say I got a wake up call when I went for my dress fitting for my best friend's wedding. Yikes a little snug! That was enough motivation for me to start eating right again and exercising daily. Even if it is just a walk with my daughter around the block. I finally realized that I am only human and I will have an occasional slip up. I will not beat myself up for it and I will take one day at a time!

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8/16/12 1:50 P

This whole topic makes me sad. Overeating is a WONDERFUL and NECESSARY to your weightloss. Body builders call it a "cheat day" or a "Cheat meal" (obviously depending on the durration of the cheating).

Dieting makes your metabolism slow down - that's normal - that keeps us alive during periods of periods of less or no food - you know, like DIETING.

Cheating spikes your metabolism - at least for a day or so (everyone's different).

So take advantage - diet hard the next day - not as punishment - but to take advantage of the metabolism spike. Keep the carbs to a minimum the next day or so - eat a little less than you normally would.

Hit the gym - again NOT as punishment, but to keep your metabolism revved.

I spent 6 weeks shooting a movie on location with a former 2 time Mr. Universe with a masters degree in nutrition. I picked his brain constantly.

BTW - body builders schedule cheat days (or meals) once a week. Research it before you do it for yourselves - this is more for the those plateauing, or close their idea body weight who've been dieting for a while.

- ONE of the movies we shot together was called "Legend of the Red Reaper" it's got a fan page on FB if you want to check it out.

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8/16/12 1:13 P

I really liked the quote. So much so, that I wrote it down and plan to carry it with me daily as a reminder that my weight loss journey is in fact a, "Commitment" and I plan to carry on with that, "Commitment" until I reach my goal weight. AND then I will be "Committed" to maintaining my goal weight. Oh happy day! Thank you for the "Spark" today Christyfg.

Edited by: CHECAN at: 8/16/2012 (13:17)

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8/16/12 12:01 P

I have to track and move on. The next meal or day can be a new start. If you perseverate on your little slip ups you will never be able to succeed at weight loss because then the guilt slips in and can trigger more slip ups. Just get back on track the moment you realize you messed up. One meal didn't make you overweight, it took time. Take the time to make a better future for yourself by forgetting about the bad days and moving on.

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8/16/12 11:54 A

I 'shake it off' I figure if you don't fix an urge occassionally -- you will break the whole new habit -- so start over -- and concentrate on getting the water -- if you are full of water today -- it willhelp flush you out and help keep to your goals anew...

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8/16/12 10:24 A

GEE!! JUST STOP STUFFING YOUR FACE!

No 'magical thinking' about that. Go for a walk. Go for a swim. Walk the dog. Probably not the cat. Jog in place, or do "knee-ups" (lift your knees - high as safely possible- while standing in place).

And make sure you're eating enough PROTEIN. Preferably not meat, IMHO (in my humble opinion). Most definitely DO EAT plenty of plant and/or low-fat dairy protein.

And drink lots of water!

quack quack

[Anyone with serious issues might want to seek the advice of a qualified medical professional.]

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8/15/12 7:58 P

Pick up some things that are good for you and make sure you have several snacks so you are not so hungry at certain times.

I agree just pick up where you left off the next day and make it a better day.

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8/15/12 7:53 P

I pick up the next day as if nothing happened.

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8/15/12 6:47 P

Last week I had the worst day of my "diet", that was because I noticed that after a month of hard work (well some little bad days but generally hard work), I didn't lose weight, that was sooo sad, and I punished my self hardly, I ate everything I found in my kitchen!!! then I felt so bad, also sick, next day I had a horrible sensation, I didn't want to eat and I had stomachache too, really I don't wanna feel never something like this again, right now I'm trying to do the best choices to eat right, because I really want to succeed, I don't know what is happening with me, but I hope that next month I can see the results in the measurement tracker.

Thanks for reading me, I'll appreciate your advices ;)

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8/15/12 4:05 P

I use to really use a mess up to derail myself, now I just move on. Its a learning process that gets better and easier and more rewarding. Sure, we all mess up but its continuing on your path that counts!

Edited by: EMMAJANEVER at: 8/15/2012 (16:09)

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8/15/12 3:55 P

I count all calories. If I eat something large, then I try and cut back rest of the day. But the next day is a new day. For 63 yrs. of age, I don't have time to get crazy. Why keep over eating when I havee to keep exercising just to keep even.

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8/15/12 3:46 P

That's my problem...I slip up a little, then just eat whatever junk I want for the rest of the day, as if that entire day was a waste. I always tell myself I'll start again tomorrow, but it really ends up being a vicious cycle.

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8/15/12 2:04 P

I remind myself that sometimes a splurge is the BEST motivation for the next day. I try to eat lots of fruits and veggies and drink lots of water and green tea, while ALSO remembering that eating less than my body needs is never a good idea, regardless of how much I've overdone it the previous day.

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8/15/12 1:48 P

Dont take all of the time and energy it takes to beat yourself up, just forget about it, and keep it moving.

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8/15/12 1:39 P

Lots of helpful advice already on this board for this topic.

Consider re-reading what you wrote, and ask yourself if you'd be this harsh with a good friend. Treat yourself with as much support, care and good natured humour as you would anyone you care about.

You used a lot of negatively loaded words - I know that tracking my negative mind chatter is often something I need to do. Maybe that could be a short term goal, to note how often you are brow beating yourself, and consider how else you could phrase your internal commentary.

If you typically speak to yourself like this (note the use of "bad" and "should" are frequent), and it's not working for you in the sense of either preventing the occasional indulgence or making you feel afterward like you're still on track, you might want to try an alternative way to treat yourself, just as you're trying an alternative approach to your health (compared to whatever non-tracking etc.. you were doing before).

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8/15/12 1:14 P

I always toss what is not on plan, I live with DH, so don't have to keep foods that are unhealthy for us. He doesn't complain.
If I overeat, I go through my pantry and fridge and do the toss game. We end up healthier for my 'game'.

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8/15/12 1:07 P

I went over my calories yesterday and was tempted to just throw it all away for the entire day and snack all night long.. I mean, hey, I already blew it right?? BUT .. I didn't.. I realized I could make a small slip up and recover easily or make an epic slip and risk slipping even further. So even though I over ate yesterday, I also got back on track yesterday - it's a state of mind. Today is new day!

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8/15/12 12:14 P

Overeating can be really demotivational, I know. I was very definitely an emotional eater. I would do okay at breakfast, and even lunch. But in the middle of the afternoon (at a job I hated) when the boredom and anxiety became too much, I would eat handfuls of Cheezits or whatever other crunchy food I could get my hands on. Then at night, I would go home and make potfuls of pasta and watch tv. I would usually eat at least 2 helpings, it tasted so good. I always ate to the point of over fullness too. So no matter what diet I went on, I would always go back to my emotional eating and gain back all the weight. So I decided to examine my life to see what was causing my emotional eating. I methodically went all the way back to my childhood, and identified the reasons I was overeating, and released the related emotions (relating to wanting love, affection and approval). I've lost 30 lbs and I continue to lose. But the best part is I don't crave pasta any more. Now my dinner is usually a big salad and chicken or salmon. And that's actually what I look forward to. Now when I take a bite of sugary foods, like cake, it just doesn't taste that good any more. Neither does pasta really. Now I crave clean, healthy foods most of the time, and I don't eat for "sport". And I don't use food as a reward any more either. I really think eliminating my emotional eating behavior was the key to losing weight permanently for me.

Edited by: THINSTEAD at: 8/15/2012 (12:25)

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8/15/12 12:14 P

It is a mind set. You just have to know it is going to happen, get back on track asap

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8/15/12 12:13 P

Last night I ate over my calories - and I made the conscious decision not to do what I've always done in the past, which was "Well, I already overate, so I might as well just HAVE AT IT!"

I've now decided that every bite is a way to start over. Just because I overate one day (or one meal) doesn't mean I have to do it all the time. Just make a conscious decision to get on the right track immediately.

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8/15/12 11:57 A

This is great motivation for all of us! I have too many times fallen off the wagon and decided to stay off thinking I couldn't do it. This time seems to be different for me. I have fallen off a few times but regardless I will not give up this time, i'll just do better the next meal. If I skip a day when i didn't eat good or exercise then I get right back to it the next day. Just remember, with GOD all things are possible.

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8/15/12 11:51 A

It is embarrassing all of these things are very easily refuted with glaringly obvious logic. I have a 4 year degree. I tell my kids to use their heads yet when it comes to food & exercise I act like a greedy 3 year old. I hide my eating from my DH because I know he wont understand. I know I am in the wrong especially when I use these in front of the kids. I try to teach them to not be helpless or act like victims. Yet I turn into a hapless victim whenever I get near the kitchen. Sometimes I think I will get stressed over things, that I cannot change, on purpose, just so I have an excuse to overeat. It's pathetic.

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8/15/12 11:40 A

I like a lot of the posts on this blog. I have a problem with this. I am wrestling with making permanent changes in my lifestyle. I would just like to take time to air out all of the bad eating advice that I tell myself so all of you can hold me accountable when I use these to excuse my bad habits.
1. Well if I eat it all now it wont be in the house anymore!
2. The calories don't count if: the cookie is broken, it is birthday/retirement/promotion/good bye/wedding/anniversary cake, Christmas, Thanksgiving, Halloween, 4th of July, Veteran's Day, Memorial Day, or just plain old Sunday Dinner with the extended family.
3. Well I accidentally went out of my ranges, just on my fat. So the whole day is ruined & I might as well just go out for pizza & a turtle bowl @ DQ....
4. I've been so good I deserve a yummy treat.
5. I've been so bad a good decision that I make now wont undo what I did so what is the use of trying?
6. Well once this big project is done I will start working on my lifestyle.
7. I'm a stress eater. I cannot help it.
8. If I had a gym membership I'd work out more.
9. If I had a workout partner I'd work out more.
10. Well ______ (insert name of friends name) is off her diet plan! She gets to eat all this great stuff that I don't!!! I even do this with characters in books.
11. If I had an accountability partner that was more consistent, I'd be more consistent on my own meal plan.
12. But they made/bought it just for me!
13. I made it. I'm gonna' eat it.
14. But what I ate earlier was disappointing!
15. If I don't eat it, then it will go to waste.
16. I'll just work out more tomorrow.
17. I hate working out.
18. I hate water. It's so... blahh....
19. I don't have time.
20. I don't have the energy.
21. I don't feel like it.
22. I will just buy this so that some day soon when I have a lot of room left in my daily ranges, I will be able to eat it then.
23. If I don't track it. It did not happen....
24. They know I am on a diet! Why would they give me this junk food? Well I guess just one little bag of chips wont hurt too bad today..... Man that was good. Just one more.... Well I really like this flavor.... If I eat them all they will be gone!

Sensing a pattern?


Edited by: NOMOREGODDESS at: 8/15/2012 (11:53)

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8/15/12 10:55 A

Immediately--it's not rocket science anymore!

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8/14/12 10:23 P

If you are recoving from overeating, next time just make a better choice and for me ask God to forgive myself from gluttony and I ask Him for his help. Keep in mine sometimes in recovery if you are an food addict slips will happen, but keep getting up and praying God will see you through.

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8/14/12 5:16 P

don't overeat like me!

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8/14/12 4:38 P

The choice is yours but I suggest:

1) Take responiblity for what happened and accept the consequences, both emotionally and physically (guilt and the weight on the scale).

2) Don't spend more then about 30 seconds beating youself up over it, make a plan for damage control for today and a plan for how to do better in the future.

3) Go drink some water...... get your mind off what happened and do something good for you. It's redemptive to make good choices after messing up.

4) Figure out what happened and how to prevent it in the future. Was the mistake intentional or unintentional. In other words did you know you were doing it (ie extra glass of wine, chocolate, potato chips, ice cream, etc.) or did you think you did O.K. for the day but you logged your food and found out you ate more then you should have. One has to be solved by educating yourself and learning about the calorie and nutritional contents of the foods you eat to avoid the mistake next time. The other has to be solved by learning self control and wanting weightloss more the wanting to follow through on the temtation.

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8/14/12 4:30 P

I try not to compensate for the bad day. I mean, you can't take it back, so don't punish yourself-just move forward. If you feel like you need to compensate then you can always exercise a little longer than you normally do. As long as you're in your calorie range you're on the right track.

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8/14/12 1:29 P

I look at each meal as a chance to make better choices. I can look back to see what I can improve on, but not more than that, if I focus on how much I eat "off plan" it can be very depressing. Look forward, make smart grocery choices, and just know that each meal is an opportunity to make the right choices. This is life and we have the rest of it to live, we won't eat perfect every day. Just look at it one meal at a time :)

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8/14/12 12:35 P

it really depends on where I'm at and how bad I want to get back to eating well.

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8/14/12 12:34 P

Our weight management journey is a long term commitment. When we stray , we need to get back on track and focus on the rewards of a healthy body and mind.

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8/14/12 12:03 P

JUST DUST YOURSELF OFF AND KEEP STEPPING TOWARD THE GOAL YOU HAVE FOR YOURSELF, ITS JUST LIKE WHEN A CHILD IS TRYING TO WALK, KEEP TRYING, AND KEEP GOING, FOR EVER TRY THEIR IS A POUND YOU LOSE, EVER POUND IS A GOAL YOU WON IN THE RIGHT DIRECTION. SO EVERY STEP IS A GOAL OF BEING HEALTHY.

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8/14/12 10:54 A

Put it out of your mind that you have overeaten and begin again. Begin again. Forget the past and move forward is best. Good luck.

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8/14/12 10:50 A

Learning it is one step and one day at a time.... Again..... Am trying myself to get back on track after 3 months of being off due to illness and eating whenever I could. Three months added up to 15 pounds due to not exercising per doc orders until my body was strong enough. Worst is the frustration at having to lose those 15 lbs again. One day at a time....

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8/14/12 10:16 A

It's one day. Don't beat yourself. Record what was going on yesterday, so you can recognize it the next time it happens and have in place on how you are going to deal with it. This is the process of developing a healthy lifestyle. There will always be bumps in the road, it's how you choose to deal with those bumps!

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8/14/12 10:06 A

Great discussion. Thanks for the ideas. I'm trying to be better at the "don't beat yourself up--get back on track and move on". I used to have a bad meal/day and feel so bad and like a failure that it would turn into multiple days and then I'd feel worse.

Now, I try to keep in mind "balance" and no food should be off-limits and honest with myselft that I'm never going to be the person who eats 100% healthy 100% of the time. Life's too short and I'm too much of a foodie for that. I then transitioned to a cheat day on the weekend, but found I really overdid it with three cheat meals and gained weight I lost the previous week, so now I'm trying one cheat meal a day on one or both days of the weekend with more exercise and that seems to work better.

This past weekend I went out to dinner with friends Sat night and had wine, steak, fries, beans and dessert, but played tennis in the am, and just had a light salad for lunch, so i didn't feel guilty--I just enjoyed it. Sunday I made sure to also exercise and get right back on my tracking. I'm always learning, but I think this method may be something I can be consistent with instead of beating myself up and going way off the rails...... If I do cheat at other times, I'm trying to balance out other meals and exercise more to compensate and not feel guilty.

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8/14/12 9:22 A

who has eaten all the bad stuff in the house so it s not there. Then you start your diet? I mean you can just throw it out. Funny the things we tell ourselves. That how we get this way.. now we can look back and laugh.and our mother is not there to tell us to clean our plates.and those little kids starving do not get the food you do not eat. Just something to laugh about It s a new day GOOD LUCK EVERYBODY

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8/14/12 7:42 A

when I go off track which is usually once a week :) I just start the next day right again, and add a little more steps to my walk in the A.M. or push a little harder in water aerobics that evening. I use to ( years ago) go off track and say well I have blowed it so its over! But with my years of experience and knowledge now I know just to start again with the next meal or the next day.

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8/14/12 7:19 A

I was away from home this past weekend and was around food that's not in my healthy eating plan. So I overate. Yesterday, Monday, I got busy and got right back on plan. I've already lost about a lb of the extra weight so I should be good to go in a couple of day, back to where I was. You just have to start over. Don't beat yourself up. Realize you will mess up every once in awhile. That's human.

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8/14/12 6:43 A

Sparkpeople has helped me stop the binges! If I do overeat I forgive myself and get right back on track. "Bite it, write it" is my strategy, no matter what. I'm working with a nutritionist and that is helping tremendously.

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8/13/12 10:58 P

I set mini-goals each week with a "reward" at the end such as doing my nails, working on a hobby, etc. If I don't meet my goal one week, I keep the reward the same until i earn it.

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8/13/12 10:54 P

Overeating can make you feel like you have fallen off of the mountain but what I do it try to move on. Some days are much easier to eat better than others so if some days I slip I try to remember that tomorrow is another day. I think about what caused me to eat. Was I hungry? Bored? Thirsty? Once I figure it out, I can remember that for next time. Sometimes to avoid overeating, I think about how much longer I need to workout to burn off the calories. Most of the time it isn't worth it. Like the little saying of "a minute on the lips, is a lifetime on the hips." I know that sounds silly but it motivates me.

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8/13/12 10:36 P

one good choice at a time

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8/13/12 9:35 P

I find that I can not eat like I used to. I look forward to eating that something sinful, but when it comes right down to it I just enjoy a few bites and i m happy, I push it back. I m going to do it for sure this time. I m gonna get this weight off and keep it off. I have finally learned stop when I m full.

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