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MRE1956 Posts: 9,360
1/31/13 3:52 P


MIAJOEB SparkPoints: (205,432)
Fitness Minutes: (171,443)
Posts: 19,092
1/31/13 12:38 P

It really helps to know all you can about how to be careful but not punitive.

Coming Back from a Binge
So let's say it's been a rough week and you binged on one or more foods. It doesn't matter whether it was your favorite flavor of ice cream, healthy foods from your "approved" list, or anything you could get your hands on. Now what? Here's a list of dos and don'ts to get you back on track:

DON'T beat yourself up over it. We’ve all had those days at some point, and you can't change what happened in the past.
DO move forward and make your next meal or snack a healthy, portion-controlled one.
DON'T overly restrict your diet over the next few days to "make up for being bad." This will make you more likely to continue the cycle of deprivation dieting and binging.
DO focus on making the best food choices you can each day, focusing on lean proteins, whole grains, fruits and vegetables, and plenty of water. But continue to allow yourself to enjoy that small piece of dark chocolate (or other portion controlled treats) on occasion.
DON'T punish yourself at the gym after a binge. Stick to your usual exercise routine. Maybe go for an extra walk or do some other light activity in addition to your workouts, but try to avoid the mindset of "working off" the calories you consumed. This, too, can lead to an unhealthy cycle of binging and over-exercising.

I suggest Spark articles... emoticon

AHAGERDON SparkPoints: (781)
Fitness Minutes: (1,942)
Posts: 4
1/31/13 11:45 A

Hi, my name is Amy and I am a 21 year old college student who is relatively active in school sports, but it am not comfortable with how I look. I'm not really sure if this is what I am supposed to say. Anyway, I have been a member of SparkPeople since mid-January and I have begun to think more closely about what I am eating and in general, the caloric intake my body needs to lose weight and to be an active college student. I guess that is all lol. Byes

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