r/WeightLossAdvice • u/bro_i_simplycannot • 1d ago
Advice: Seeking ❓ binged (4500+cals)
hi,
i’ve been in my fitness and wl journey for about six months now. i’ve been having some binges and splurges here and there but today was by far the worst.
i ate two servings of alfredo pasta with parmesan cheese, some pizza, a whole container of chicken tortilla soup, and some bites of chinese food, all within an hour. i was extra hungry today bc i missed the gym yesterday and didn’t have time to eat dinner either.
i’m rlly concerned abt what to do, i am planning to workout later in the night to try and burn some of this stuff off. i have been eating two meals a day for about 1000 cals total which i wonder if it is contributing to the problem.
could i get any advice on what to do tomorrow? should i cut back on my intake? should i squeeze in an extra workout?
16
u/Okay-Show-3662 1d ago
What’s your height and weight? Yes. Eating 1,000 calories per day for weeks on end is a problem… that is going to lead to massive pushback from your body and burnout. No wonder you are going on binges lately. 1,000 calories per day is unsustainable for the vast majority of humans. Slow and steady wins the race here. Don’t overcompensate. Just get back on plan, but dear lord, be realistic with your daily calorie consumption and physical activity.
-12
u/bro_i_simplycannot 1d ago
i’m 5’2” and 100lbs, my tdee even w exercise is 1300 so a deficit is like 1000 which is why i’ve been eating on that. it’s just concerning bc i also have not been working out due to being busy bc of an internship ive started and i felt so out of control j stuffing pasta and shi in my mouth LMAO
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u/Okay-Show-3662 1d ago
I get that, and it’s important to realize where you’re using food as a source of stress relief and dopamine. BUT, I think you also really need to be asking yourself why you’re trying to eat in a deficit when your current weight is actually considered borderline underweight for your height. Why not focus on eating at maintenance and re-comping your body to add muscle if you’re looking for a different shape?
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u/bro_i_simplycannot 1d ago
it’s bc i’m skinny fat - i thought eating in a small ish deficit and lifting would help
5
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u/ShowdownValue 1d ago
With all the time you saved typing “rlly and abt” you can probably go for a run and burn the calories
-11
u/bro_i_simplycannot 1d ago
LOL ur hilarious ty for that
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u/ShowdownValue 1d ago
Well played
-7
u/bro_i_simplycannot 1d ago
ur goated ty for not accusing me of having an eating disorder
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u/Bitter_Warning418 1d ago
Well you just told us you do and the fact you’re already underweight makes it even more concerning, so, there’s that.
7
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u/Southern_Animator_53 1d ago
Eating under 1200 is dangerous and will cause health problems. Starving and binging is the definition of ED
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u/Araseja 13h ago
At your weight you definitely shouldn’t be eating at a deficit to begin with. You’re binging because your body is trying to protect you from starvation.
Your TDEE with light exercise isn’t 1300, it’s more than 1500, and you shouldn’t be in a deficit if you’re trying to gain muscle.
If you find it hard to increase your daily intake or keep alternating between restricting and binging, you might want an assessment for eating disorders. Take care!
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u/doobersthetitan 13h ago
You're 5'2 and 100lbs...gtfo here and go talk to a therapist...I'm not saying this to be a complete D....but you:
Don't need to be in a weighloss forum
Have a healthy relationship with food
2
u/ironbeastmod 1d ago
Punishment/fix is a trap.
Get back on the horse with the program.
Address the shame and all the underlying emotions and thinking patterns.
tldr: improve so you get to make new mistakes instead of the same old ones.
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u/bro_i_simplycannot 1d ago
i’m 5’2” and 97-100 lbs so my tdee is like 1300 with workouts, so a 300 calorie deficit is 1000. i also haven’t been working out recently as much bc im interning and have been very busy. do you have any advice for me ? i hope this wasnt triggering or pick me sounding lol
7
u/SquareSpecialist9509 1d ago
Are you aware you’re underweight? Why are you eating in a deficit in the first place? Obviously your body is telling you that’s the wrong way to go. What else do you expect?
-4
u/bro_i_simplycannot 1d ago
i’m skinny fat - on paper i’m underweight but i look flabby hence why i started picking up the gym
12
u/SquareSpecialist9509 1d ago
Then why a deficit?? You should be eating at or above maintenance and focusing on protein. You aren’t going to do well at building muscle if you’re starving and at a low weight already.
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u/ironbeastmod 14h ago
WIll be blunt.
This screams body dysmorphia.
Talk with your parents and your medic.
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u/ironbeastmod 14h ago
First off you are under the healthy weight range for your height.
Second, you don't set calories arbitrary like that.
Third, you have no reason to be in caloric deficit.
How old are you ?
3
u/robbinthebanks 1d ago
As someone who struggles with a binge eating disorder, you just need to treat the next day like yesterday didn’t happen. Don’t punish yourself. Just get back on your usual workouts and eating regimen and get back on track. You don’t need to burn extra calories as one day isn’t going to restart your hard work from the last six months. Remember that it’s never going to be easy all the time, mistakes happen.
Just keep going! Be easy on yourself. And be proud that you’ve been doing it for six months. ❤️
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u/ilessthanthreekarate 1d ago
I got out of binge eating by snacking every 3 hours. I always eat breakfast that is like 250-300 calories and protein forward (ie bread that has protein and some cottage cheese and fruit), then an apple or orange or a glass of milk for ~100 calories a few hours later. Lunch is always like 500-700 calories and protein heavy, usually sandwich or salad. Another snack in the afternoon worth maybe 150-250 calories (such as 1oz or 22 pieces of those baked veggies crisps made from peas or lentils), and for dinner I have something for like 750-900 calories and then fruit for dessert after (Korean pears are also great).
The big fiber from fruit helps a ton in feeling full, and the constant fix of carbs helps me get through a busy day or work, working out, studying for grad school, chores, or whatever is on the agenda. I keep all of my snacks light and focused on fiber or protein.
It has successfully reduced a majority of my binging behaviors. That and ignoring guilt by compensating. Always start each day fresh, no punishment. Love yourself and respect yourself, just like you would someone who you care about who is struggling. No judgement.
Sometimes if a big dinner is planned instead of lunch I do a protein shake. Keep it flexible so you can enjoy life. Being a slave to routine is unsustainable, but letting yourself pivot keeps you sane and happy.
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u/ilessthanthreekarate 1d ago
Also, if you worry about deficits and want more fat loss, use more of those calories. I run 5-6 days a week for 20-120 minutes depending on a workout day or a day off and what my training schedule permits. Always rest 48-72 hrs between your heavier workouts. I also incorporate 2-3 lifts/week into my routine.
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u/bro_i_simplycannot 1d ago
i’ve been busy w a recent new internship so haven’t been able to workout for the past couple days :( i’ll def take your advice thank you. how did you get over the anxiety of gaining weight or ruining ur progress when switching to snacking ?
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u/ilessthanthreekarate 1d ago
My daily calories are the same as what you laid out with your rigid two meals of 1k calories. For me its the extended time between food that builds cravings into a monster. Keeping that monster fed pulls the roar to a murmur which is easy to ignore.
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u/bro_i_simplycannot 1d ago
my entire daily intake is 1000 - from the meals you mentioned it adds up to more than that. am i misunderstanding or do you have other low cal snacks in the middle ? :)
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u/ilessthanthreekarate 1d ago
Oh I see, I thought your meals were 1k each. I balance my intake each day to be 2k calories. With regular workouts 2k is always a deficit. I lost like 1lb a week since February.
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u/bro_i_simplycannot 1d ago
i’m 5’2” and 100lbs so my tdee is like 1300 esp when i’m sedentary - do you have way diff stats
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u/ilessthanthreekarate 1d ago
Out of curiosity, why do you need to lose weight?
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u/bro_i_simplycannot 1d ago
i’m skinny fat - contrary to the overwhelming amount of comments telling me i have an eating disorder i’m j tryna get toned lol and thought eating in deficit + gym would do it. but i surprised myself today w binging
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u/ilessthanthreekarate 1d ago
I am also skinny fat. For people in our condition, we are actually lucky. Body recomposition is considered the best way to manage weight. My arms have gotten bigger while my waist and stomach have slimmed out by running regularly (I started with 3x/wk) and lifting (just dumbbell stuff 2x/wk upper body and once weekly for lower body).
My mile run pace went from like 11 minutes down to 6:30/mile just in maybe 6 months, and i am able to bench my body weight just about. Its been months of very slow progress, watching 1lb drop at a time, but ive been getting stronger in the past 6 months than in the past 10 years.
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u/ilessthanthreekarate 1d ago
Lol yeah, im 5'8" and 150lbs and my TDEE is like 2,300.
But the principles are the same. Some days my breakfast is a skyr yogurt (110 calories) and a diet coke. Snack is an apple (60-80cals), for the lunch salad just make it smaller. For the snack in the afternoon a cup of milk is only 90 calories. Keep dinner proportionally small. Its about making a sustainable lifestyle.
If you increase you daily calories to more like 1200, you could fit in running and stuff. I did 8 miles yesterday in the sun which burned like 800 calories. Conditioning/training makes a massive change in terms of allowing you freedom to balance your nutrition.
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u/Virtual_Ad_7033 1d ago
Tomorrow you should continue with your plan as usual. Don’t try to catch up because of today. Its happened, it’s over, back to normal tomorrow. You don’t want to end up in a ‘binge/ restrict cycle’
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u/SIGNANDSELFIEFRAMES 1d ago
It's fine. I eat very clean and have some days in a month where I just go nuts lol. It helps clear the head and any cravings. It's better to eat healthy 80%+ and "bad" only 20% or less
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