grammalaura's Notizen, 08 Dez 21

I think we need a cheating day to hold on it happens to me a lot and it's okay i try to compensate the next day 

Try not to think from day to day, instead change your focus to the whole week, we all have good and bad days. I am sure you have more good days then not so it averages in our favour. 

Grab hold, you've got this! 

I'm good at self sabotage too. I think in my mind when I'm doing well, I need a reward. It's not really conscious so I have to really watch out for it. Get right back on the horse! 

I have been riding the roller coaster as well. It's not easy. It's important to allow ourselves some leeway here and there but also important not to make excuses to do so. As I say that I have to admit that I am excellent at making excuses for myself as well!  

dont punish yourself after binging, it only makes you feel worse. Binging happens, you just pick up afterwards and continue to do your best. Think about why the binge happened and learn from them, thats the only way to prevent them. 

I totally understand this! We slip up now and again. 

Same for me. It happens. 

Oof I feel your pain. 

A week to get back on track? Let's say your BMR is 1400, which is what your body burns if you were in a coma. Add fidgeting, walking, etc as your movement, so you may have burned 2000 calories today. To gain one pound is 3500 calories... So you'd have to eat your maintenance calories of 2000, plus another 3500 calories to gain a single pound. So you ate 5500 calories today... Let's not forget your body doesn't absorb every calorie you eat as digestion can take anywhere from 15-30% of those calories... Make that an even 20% of calories that doesn't go to your body as those are broken down in digestion. So that takes off 1100 calories. So the 5500 calories is suddenly 4400. I highly doubt you gained a single pound today. One cheat day does not make or break a diet. And punishing yourself by saying "I'll do x amount of workout" or "I'll just eat less to make up for it" will only lead to this happening more. Accept your body was just more hungry today then normal. Let go of today. Start again tomorrow as if the binge didn't happen.  

@sacredlove: what a great way to point out that I am making a tempest in a teapot! Never thought about it like that at all! 😁 

Be kind to yourself, it happens to all of us, and it happens because it’s darn hard to permanently change our eating habits, and especially disconnect them from some of our negative or harmful emotions. It’s OK, tomorrow is another day, ups and downs, we’re here rooting for you, and each other. 

Great explanation! I had a binge yesterday morning. I'm back today! 

Oh no!! But you’re getting back on track and that’s all that matters!! Roller coaster is the worst lol 

I combat those days by baking low fat treats. Bran muffins with all-bran cereal, fruit and a handful chocolate chips thrown in. Use applesauce or overripe bananas to replace oil. A filling, semi sweet treat to eat when you're looking to devour a bag of chips.  

Jentringo, that’s a great idea! I’m not usually a snacker so I don’t often have baked goods around but muffins are fast enough that I would be able to withstand the wait, I think 🤔. 

Funny, because once you know the control (calories in calories out) you can at times break your own rules because hey you can always revert back...what's a day or three? Don't beat yourself up, you know what to do, food is a very challenging thing, I struggle because food I really like will use up most my calories in a single meal. :) 

You’re likely being compelled to binge due to being on too big a calorie deficit and your body needing more nutrients and calories than what you’re giving it. Diet culture is a very harmful thing, and it’s made us believe that a grown woman eating 1500 calories is totally healthy, when most people really need something closer to 2000-2200 calories a day. 

We all have those days, sometimes it's food, for me it's wine. My goal with this app is to gain a little confidence and piece of mind in order to deal with the worse year of my life. And I've had some bad years before, lol. The biggest lesson I've learned is just because I tapped out today does not automatically mean I'll do it tomorrow. Or that all the hard work I did meant nothing. Make sure to remember you are doing this for you...one of my goals is to be in great shape and to NOT accept a date. Not to be mean, but to confirm that I am still OK as me. 

I unfortunately do the same thing sometimes...I tend to eat most my calories and carbs all in one meal! but I'm also good at fasting (if I put my mind to it) but I have my days where I'm like "I deserve some taco bell" (an example) lol etc and will literally order way more then I can eat cuz I've been only eating one meal a day..and I splurge.. unfortunately I always have left overs for next day..and it's there! I think well don't wanna waste it plus yummm lol and I end up ruining my whole weekend! but one bad day is okay! as long as it not all the time or frequently..your okay! we all have binge days..and it's normal! keep going..your good!!!!