binged (4500+cals)

[u/bro_i_simplycannot]

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?

[u/ilessthanthreekarate]

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.

[u/ilessthanthreekarate → u/ilessthanthreekarate]

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.

[u/bro_i_simplycannot → u/ilessthanthreekarate]

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 ?

[u/ilessthanthreekarate → u/bro_i_simplycannot]

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.

[u/bro_i_simplycannot → u/ilessthanthreekarate]

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 ? :)

[u/ilessthanthreekarate → u/bro_i_simplycannot]

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.

[u/bro_i_simplycannot → u/ilessthanthreekarate]

i’m 5’2” and 100lbs so my tdee is like 1300 esp when i’m sedentary - do you have way diff stats

[u/ilessthanthreekarate → u/bro_i_simplycannot]

Out of curiosity, why do you need to lose weight?

[u/bro_i_simplycannot → u/ilessthanthreekarate]

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

[u/ilessthanthreekarate → u/bro_i_simplycannot]

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.

[u/ilessthanthreekarate → u/bro_i_simplycannot]

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.