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CHRISTASP Posts: 1,620
7/12/13 10:58 A

My suggestion is to from now on have no distractions such as TV when eating. If you pay attention to your food and chew and taste well, this is good for your digestion and it helps you to feel full.

RIE567 Posts: 122
7/12/13 8:43 A

I tend to panic when I overeat even slightly, then go on to overeat more because I've given up.

But I learned a new way to look at overeating from another SP poster: It takes 3500 extra calories to gain one pound. If I've overeaten by only a few hundred calories or so, it's not the end of the world. Just continue on track for the rest of the day. I'll be fine tomorrow, and I'll learn good behavior from the practice of getting back on track IMMEDIATELY. If I go on to "punish" myself by giving up and overeating more for the rest of the day--that's where I gain that extra pound.

Don't worry, THEASKSTRATMAN, you did fine, and more important, you learned better behavior for next time. emoticon emoticon

ARCHIMEDESII SparkPoints: (201,246)
Fitness Minutes: (301,103)
Posts: 27,428
7/12/13 4:56 A


Zorbie is right. Don't use exercise to compensate for eating a bit too much. You really didn't eat that much extra.

Here's what I've learned from my own years of yo yo dieting. A person can't outrun a bad diet with exercise. If you want to lose weight and take it off, you have to eat right and watch your portions to the best of your ability.

Because you have to ask yourself this question. "Are you going to hit the gym every single time you eat too much ?" If you say yes to this question, you are going to be in the gym for the rest of your life working off that food. And that's not healthy.

Exercise should NOT be considered a punishment for eating too much. Exercise should NOT be used to purge your body after you've eaten too much. Both of these are unhealthy ways to exercise. It's also an unhealthy way to live.

Good health is all about balance. Don't try to be perfect. You don't have to be perfect to be healthy. You're going to have to accept that there will be days you eat more than others and that doesn't make you a bad person or an unhealthy one.

Exercise should be a reward, not a punishment.

ANGELCITYGAL SparkPoints: (38,869)
Fitness Minutes: (20,298)
Posts: 1,724
7/11/13 11:21 P

I'm glad the salad idea was helpful!

I agree -- do NOT use exercise to compensate for overeating. This sets up a pattern which is really a form of bulimia -- purging through exercise. It is unhealthy and a pattern of disordered eating. Simply get back to your program the next day, while learning what you can from the lapse -- what led to the lapse, how can you prevent those conditions in the future, what different choices could you make in the future...

7/11/13 11:09 P

Agreed, if you use exercise as means to "compensate" for a slip. We all slip up once in a while. It's not going to destroy your efforts, as long as you pick up the next day and keep moving forward. Exercise is something we do to further our health, it should make you happy.

I Love the salad idea. It's actually what I do when I've eaten too much, or plan on a big dinner.

ZORBS13 SparkPoints: (201,980)
Fitness Minutes: (197,636)
Posts: 15,873
7/11/13 10:32 P

"I just need to remember when I have a lapse to exercise more to compensate."

don't do this. Exercise is not a tool for punishment.

THEASKSTRATMAN SparkPoints: (1,509)
Fitness Minutes: (310)
Posts: 25
7/11/13 10:13 P

Thanks for the help. We ended up swimming at the pool for a few hours so I didnt feel bad about a modified walking taco and a light smoothie. Came in under for calories but over on fat. I just need to remember when I have a lapse to exercise more to compensate.

Thanks again. emoticon

ANGELCITYGAL SparkPoints: (38,869)
Fitness Minutes: (20,298)
Posts: 1,724
7/11/13 7:17 P

Make a big salad with lots of veggies and lettuce, maybe some legumes (canned black beans are good). Grill some white meat chicken (or poach it, if you don't have a grill -- cook in simmering water until done). Chill the chicken, shred onto the salad. Have your favorite dressing in moderation. You can eat a delicious dinner this way for about 200 calories.

THEASKSTRATMAN SparkPoints: (1,509)
Fitness Minutes: (310)
Posts: 25
7/11/13 4:56 P

So I made the mistake eating while watching TV. I started One Tree Hill on Netflix while I was eating lunch (a pretty healthy pasta salad and water) and then a eat like 20 pieces of pepperoni, and a couple of "pinches" of cheese. My daughter asked me what I was doing and that was when I realized I was eating and not even realizing it. I asked her how many pinches of cheese I had and she said 2, so that much is good. But now I have between 150-500 calories for dinner... Which seems like a lot, but I have not clue what to make my family of 4 and it has to include some type of meat... help!?!?!

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