sorry of my diet history. This happens to me everytime. I just ate a turkey club sandwich and fries. Im not about to throw up which is a good thing but i feel completely guilty. Im going to the gym overtime tonight.
Accidents happen and as far as Binging goes that sounds pretty minor. Count up the calories regardless and make a commitment not to let it happen again. You may need to adjust what you usually eat. If you find yourself craving something very strongly find a way to incorporate a calorie light equivalent into your meal plan or budget your calories to make room for a special "treat" a couple times a week. You may also want to consider taking a multivitamin. What ever you do don't beat yourself up about it or try and convince yourself that extra work at the gym will make it all go away because frankly it takes far too much exercise to burn off what you binge if you look at the actual numbers and burning yourself out or injuring yourself is not going to help you in the long run. Just try and cheer up and get back on plan. Nothing you can really do about it now but try and get back on plan.
No one is perfect, I still binge on occassion (and for the record I wouldn't call a sandwich and fries a binge). Just make sure your next meal is on plan and if it's not too much trouble and you're not too hungry make it a light meal. If you are a calorie cycler you can make today a high cal day and go lower tomorrow. Extra exercise is good, but don't make it a punishment for going off plan. Off plan situation are going to happen, they just are, it's what you do afterward that matters. Also try to recognize what happened to make you go off plan - did you just really want that sandwich and fries and it was worth the sacrifice? Then own it and move on. Was it an emotional reaction to something that happened? Then try to figure out how you could have reacted differently. Where there absolutly no other options on the menu? Then maybe next time suggest an alternantive restaurant or pack your lunch and take it with you. I know this is a tough one and sometimes the restaurant could be rude about it, but I've done it numerous times. I've brought my own lunch to Panda Express, Pat and Oscars, Chipotle, Subway and others. It can be embarassing and I actually don't do it anymore because I can pretty much always find an on plan meal where ever I go or it's pretty rare that I go out without planning ahead so if I need to tighten up throughout the day to make room for it I can.
But again, no one is perfect. Just get right back on plan and the damage, if any, will be minimal.
aww. dont be so hard on yourself. i had a chicken avocado club and fries at dinner this weekend (with BEER!), and I appreciated every bite! Knowing that tomorrow and the rest of the week I will work out and eat on plan and healthy, and keep my weekly calories within limit. what's life if you can't have fries every now and then!?
everyone slips once and a while. Don't beat yourself up over it. I lost a lot of weight a few years ago, and I gave up and thought I was doing ok... now I'm bigger then I was before I lost that weight. But I'm here, and going to lose it and more again.
this is funny(in a way),I just ate Arby's & when I looked up the calories...OMG!The ham & cheddar only had 200 cal.,the Jamocha shake on the other hand...value size..350!!I was just thinking I failed & can't do this,then I read your post.I't great to know that you're not alone in this.
Just add some extra exercise & 3FC friends...we'll be fine.
I wouldn't say that eating a turkey club and fries is a binge, just a high calorie meal. Sometimes I will go to In N Out and get a burger and fries, but I plan ahead for it. You should never feel deprived with calorie counting. Each time you eat is a decision. So you made a decision to eat a high calorie meal, so what?! Now you should just make the decision to eat light the next couple days and maybe increase the exercise. It's really not a big deal. Now, if you eat these everyday then it would become a problem. If you feel in control of your eating then everything is okay, if you feel out of control then it's time to re-evaluate...
When I have my version of a binge (similar to what lots of other people have posted, my "binges" have changed as I've developed a healthier diet). When I was heavier, my binges were horrible. Now, a binge is usually 300-700 calories...which is a far cry from where I was! So, a few things I try to tell myself:
1) Be proud that your binges are on such a smaller scale now. Resolve to prevent it from happening as much as possible, but when it does, think about how even the change in what a binge is IS a success.
2) Focus on how sick/embarrassed/emotional/regretful you feel. Use this as a refresher for why you are working so hard. I try to see my binge as a new beginning. I use it as a catapult to have a great week in the days ahead. And, again, I remember how the binge used to be more my lifestyle than my exception.
3) If it was a small binge, try to work out that much more that day or the next day. At least then it is breaking even. And, you can re-gain control.
I basically just try to embrace how bad I feel about myself and use that as my motivation to not do it the next day.
No big deal! We all do it. Earlier I was out with friends and felt stupid that they were eating whatever they wanted... and I was going to have a salad. Finally I was like "Forget it! I'm getting what I want!" and had a Chicken Sandwich with fries... THEN a piece of cake! lol
Of course I feel guilty now, but realize.. it's ONE day... it's ONE mistake... and I'm not going to gain back my 30 pounds because of it.
I know you feel guilty, but I wouldn't call that a binge unless that qualifies as a previous binge- kwim? For me bingeing was thouasands of calories - like 3/4 bag of chips, 3 ham cheese and frito sandwiches back to back or a whole pint of Haagan Daaz in one sitting. Don't be so hard on yourself.
That said, I love fries so here is my healthy version - 27 calories an ounce. Slice up potatoes into wedges like steak fries. Put in a bowl and drizzle .5 to 1 tablespoon of olive oil depending on how much you are making and then sprinkle season salt or sea salt. Toss in bowl and rub olive oil on to each wedge. Bake at 400 degrees until they are slightly brown. I like mine brown and crispy. I usually use a whole tablespoon of olive oil becuase I make enough for my whole family. So, I weigh out 4-8 oz at 27 calories an ounce and then I put .5 tablespoon of olive oil on my Fitday just to be on the safe side. Yummy healthy fries without the deep fryer. No guilt for me. Ihave them about once a week.
Ahhh Breanna, don't be to hard your self. I am in the same spot that you are in right now, I lost 30 pounds and now more then ever I start to Binge. The worst part I feel is that my closest friend binges and then vomits all the time, I tell her it isn't good but it makes me feel like crap. I heard about the site and am looking for someone that would talk a couple times a week to see how their progress is and give some support.
People eat turkey club sandwiches and fries. They eat ice cream and candy. Telling yourself that you're never going to eat these things is unrealistic and results in you beating yourself up when it happens. The best thing you can do is accept that people (especially Americans!) eat crap sometimes, and so will you. What you can do, however, is eat well the rest of the time. If you're eating well 90% of the time, then your weight will not be a problem. However, if you're eating well 100% of the time for two weeks, then you're going to eat very, very poorly the next time you have an excuse.
We are all prone to the ugly binge but the good thing is I eat, enjoy, but I get right back with the program the next day. Remember, this is all a journey and there will be pitfalls along the way just to keep us on out toes!
20 Pounds Lost And I Binge
Earlier I was out with friends and felt stupid that they were eating whatever they wanted... and I was going to have a salad. Finally I was like "Forget it! I'm getting what I want!" and had a Chicken Sandwich with fries... THEN a piece of cake! lol 
