Had an awful binge after a big win.

Commentaires

• u/tsf97·1·1 août 2026, 17:05

  Firstly. Absolutely do not go down the route of the….. last point, that’s a really slippery and unhealthy slope. Secondly, just accept that it happened and move on from it, but also try and understand why it happened. When you rationalise and even externalise these things it can help you identify the root cause, which you can work backwards from and try and adopt a strategy of avoiding a relapse. Is it the level of deficit you’re trying to sustain? Restriction in foods you’re allowing yourself? Emotional struggles with other aspects of life?

• u/Aromatic_Limit_5250·1·1 août 2026, 17:06

  Honey, take a breath. You didn’t gain 5 kg of body fat overnight. Most of what you’ll see on the scale after a binge is water weight, extra food sitting in your digestive system, and glycogen being replenished. It happens to everyone, including me.

  The best thing you can do now is not try to punish yourself by starving or skipping meals. Just get back to your normal eating routine at your very next meal, drink plenty of water, and carry on as usual. Your weight may be higher for a day or two, but that’s temporary. Once you’re back to your regular habits, that water weight will usually start coming back down.

  One binge doesn’t erase weeks or months of progress. You still lost 5 kg—that achievement is real. Don’t let one bad day convince you that all your hard work is gone. Keep moving forward. Tomorrow is just another normal day, not a day to “make up” for today.

• u/Teacher_Crazy_·1·1 août 2026, 17:11

  Alright, you binged. There is no need to punish yourself any furthur. What you do right now is breathe and forgive yourself. Yes, the whole "weight loss journey" thing is corny as hell but like, it's not a straight line and it really is about what we learn along the way, not the destination. Also word to the wise, don't mention a lack of gag reflex on reddit. RIP your inbox.

  • u/Crumbofsanitarium·1·1 août 2026, 17:16

    Your last sentence made me cackle, so thank you for that at least

• u/NeroColeslaw·1·1 août 2026, 17:18

  Don't try to make up for it. A single day binge isn't gonna go anything meaningful to your weight loss journey. It'll hardly be a blip in the grand scheme of things. I just came back from vacation last week and that whole time I was overeating. I felt bad about it for a little, but in reality I barely gained any weight at all. Weight loss and gain both don't happen overnight, it's about your habits and what you stick to. You've been hard on yourself enough. All you have to think about now is how the next week is gonna look.

• u/EnlightenedNarwhal·1·1 août 2026, 17:19

  3k calories is nothing. Just go for a walk.

• u/[deleted]·1·1 août 2026, 17:23

  [removed]

• u/Alexjdw1·1·1 août 2026, 17:24

  The goal of this isn’t to lose the weight, that’s a secondary side effect of repairing a damaged relationship with food. You’re human. Binges happen. 3000 calories is on the low end of what I’ve binged. This has been mentioned but there’s no scenario where that last part is conducive to your progress. Best thing you can do is get back on track tomorrow. Dont lash yourself because that’ll cement really bad thinking habits that WILL bite you in the ass, I can assure you of that. Try to think about the win you’ve had, because that is a lot more important than a minor mistake

• u/Hefty-Club-1259·1·1 août 2026, 17:24

  Sounds like you need therapy.

• u/Green-Hyena5571·1·1 août 2026, 17:27

  What you need to do, in moderation, is enjoy what you've eaten today. Don't binge every day, but a little or a big treat once a month is insignificant in the grand scheme of things. Hopefully you can get into a mindset of mostly healthy eating with some treats along the way. These regular treats and the special days here and there are important - without them there's a risk of giving up and going back to the old lifestyle. Like others have said, make good choices for the next few days, don't drastically cut the calories. Just eat healthy and eat at your planned deficit or just eat at maintenance for a few days and then go back to deficit when you're ready.

• u/MelodyMarionette·1·1 août 2026, 17:36

  Get back on track tomorrow like normal, drink some water, you'll be fine. Don't punish yourself or you'll backslide. Just keep going, it's a rollercoaster 

• u/Extra_Brother_3875·1·1 août 2026, 18:11

  On the cool this will probably help you lose weight faster, you just reminded your body that you are in fact NOT starving to death. I like to cheat on my days off, and then throughout my week I tend to lose scale pounds faster

• u/yesmina1·1·1 août 2026, 18:25

  3000 is barely anything in binging terms and not sooo much above maintenance when your active.  Do not stress, you didn't ruin anything. You may see a spike on the scale but the amount of fat gained from that instance is so little - don't give it much more space in your head

• u/[deleted]·1·1 août 2026, 18:40

  [removed]

• u/Word_Strong·1·1 août 2026, 18:45

  Go rip a long walk. It’ll help you clear your head AND help you burn it off