What do you do after a day of overeating (like eating 3000 calories when you normally eat 1500)? Do you fast or just move on? Worried about gaining weight from it, as I tend to pack on the pounds easily, but also trying to recover from eating disordered behavior, TIA

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Please don’t fast, especially when recovering from disordered eating. One day of extra calories isn’t going to cause weight gain. If you weigh yourself the next day, you might see a temporary increase. That’s just water weight from eating more than normal and your weight will go back to normal.

If you did this weekly, you might see either a slow weight gain (like a pound every 2 weeks) or have trouble losing weight (if that’s your objective), depending on whether 1500 calories is maintenance or a deficit for you. But once in a while, not going to have an impact. Just be mindful of why this is happening. Sometimes people binge when they’re on a too-low calorie deficit.

likehelpfuluplifting

I left out the most important part - just eat normally the next day. No decrease in your usual calories and no fasting. Lots of water.

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No need to “make up” for this in any way! I’m currently working with two fitness/nutritional coaches who specialize in reverse dieting. More often than not, we are at baseline, undereating. 1000, 1200, 1500 calories is not enough to sustain someone- mine currently have me at over 2300 and I’ve since lost weight :) we do ourselves a huge disservice in terms of fat loss and fitness goals when we undereat.

You’d be surprised how well our bodies can readjust after a day of what you’d consider “heavy” eating but what is probably in reality only 500-1000 cals more than what you should be eating.

Do your own research though! Just my thoughts as someone who went into my program under eating!

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Got it! Thank you HR1, I’m an almost 33 yr old with the post baby weight 😭

D1: I don’t know honestly! All my fat goes to my tummy and it looks like a pot belly after the baby 🤦🏽‍♀️🤦🏽‍♀️

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Go back to normal! One off day won’t do anything. I have a history of disordered eating too, and trying to compensate by going to the other extreme will make it worse (in my experience).

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As someone who struggled with weight most of my life, I find this to be most practical for me in the long run. Any diet too forceful I found tends to put my eating habit in a roller coaster. For your situation OP, I suggest compensate for the overeating over a long period and avoid quick solutions. Patience is your friend.

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You didn't lose all your weight in a day, you won't gain it back in a day. 1500 is already pretty low (relatively speaking, depending on your body), any lower is likely to trigger a binge, or other disordered eating habits. If you're feeling anxious about it, prioritize protein for the next day with plenty of vegetables, and water or seltzer. Also, check out Jordan Syatt - he has a lot of great, free, science-backed content and a phenomenal podcast with a lot of info and experience with disordered eating

likehelpful

I suffer with binge eating, so after a binge I try to not purge and focus on compassion for myself. Realistically eating a lot of food isn’t morally bad, so it’s important to realize there shouldn’t be shame. I like to think deeper on what triggered the binge and what signs I can look for next time. Like sometimes if I don’t drink enough throughout the day I typically find myself more hungry for junk food or maybe it was a bad day or I didn’t realize I restricted myself, etc. Now meal wise I still eat my full days of calories needed, but I like to hydrate a little extra, add more fruits/veggies that help me feel optimal

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Eat very light the next day

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I’m just giving advice about what makes ME feel better mentally.

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I used to worry like mad about this too, but now tell myself that 1500 is already a deficit, and 3000 is really only 800-1000 more than my maintenance. As in a fraction of a pound, and that's nothing in the long run.

I just move on and eat normal the next day and remember that I'm a human being and I'm allowed to eat and feel good.

likehelpful

Love this thanks

I eat like normal, but usually try to drink more water

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I find it helpful to look at calories on a weekly basis and not a daily one. Whatever your caloric goal--which, if you don't know, you need to figure out as a first step (see below)--aim to average it out over the course of a week. That way, if you have a day where you're over/under, you can level it out in the days surrounding (based on your weight goals). For instance, if you know you're going to have a weekend where you'll likely be 1k cal over your baseline, eat ~200 cal less the five days leading up to it. Or if you binge one day, lower calories by a bit in the days following. Either way, it should allow you to indulge without feeling like you're starving yourself the rest of the time and also keep you on track to hit your goals (whether maintaining, losing, or gaining weight).

How to figure out caloric goal:
-Use an online calorie calculator to get a baseline for calories and macros (protein/carbs/fats)
-Track food consumption with an app like MyFitnessPal for ~10-days, weighing yourself at the same time each day and figure the average. Aim to hit your protein macro and stay under your caloric limit.
-Repeat for another 10 days, find the new average. See how it compares to the old average and adjust calories by around 200 up or down depending on your goal (i.e. if you've gained a pound and are aiming to lose weight, lower your caloric goal by 200 calories.)
-Repeat the process until you're getting the results you want. Shouldn't take more than a couple "rounds."

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Drink a lot of water, do some stretching and reset.

Not worth starving yourself.

Think about what triggered the overeating and consider if there are things you can do to avoid it.

I intentionally buy stress snack foods for when I'm stressed that won't trigger overeating as much. Empty carbs and salt (like chex mix) and empty carbs and sugar (like cookies) are impossible for me to stop eating when I'm stressed out, so instead I buy more satiating snacks (pita chips or carrots with hummus; pistachios) and fruits/sweets with less refined sugar (clementines, simple mills almond flour baking mixes)

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Put it behind me and get back on track. I learned it isn’t healthy to dwell on it or feel as if I have to overcompensate (as if punishing myself) for a day - or week or month - off.
This is a lifelong journey.

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One of excess eating is not going to cause weight gain. Just eat normally or eat a little less the next day. You’ll be fine.

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I meant to say one time of excess eating …

I eat healthy the next day or two (particularly breakfast - oatmeal and fruit vs eggs) and avoid the scale for a few days. I think others are current that one day of overeating won’t actually make you gain weight - though at least for me, the scale might show higher because of the sodium and because my belly would still be full.

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Start fresh the next day!

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I don’t eat less but I do make sure I’m getting quality nutrients, a ton of fiber, and lots of water.

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Congratulations OP, you have officially carb loaded. Use today to run a half-marathon and burn off those carbs!

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Agree with the above. I usually am pretty good but some days I eat way over maintenance. The next day I hit the gym hard and usually have a great workout and pump if I lift. Get a few extra sets / reps in each exercise but otherwise go back to normal diet. One day won’t do much damage at all if it’s not a regular occurrence.

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How the hell do you eat 3000 calories in a day? What are you eating? Sincerely girl trying to gain some weight

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Yea, D5 is an asshole (regardless of gender). Does that help?

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Recommended intake for a woman is 2,000/day, so I’m more worried that you are consistently 25% below what you should be. That may also relate to having the urge to consume 3,000 in a day. To your question, you should do nothing and just move towards a 2,000/day diet. You should also consult with a dietician and consider strength training.

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@ people using the phrase "don't starve yourself," that's a super negative way to frame fasting and you should educate yourselves on the literature. Gaining weight takes caloric surplus over time so counterbalancing a day of overeating by cutting back on dessert the next day is totally reasonable and does not on its own create an eating disorder. For people with existing ED pathology sure it can be triggering, but one meal a day and eating window-oriented living is safe and healthy for the majority of people.

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Thanks everyone! Ended up eating less today just based on hunger levels, appreciate everyone’s advice :)

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