I was doing great, Saturday morning, with my little egg white omelet, and water, but then located Girl Scout cookies (ate the whole box in succession without interruption while reading the WSJ) and later, at the movies, consumed a bag of spicettes gumdrops, a bag of jellybeans and a candy bar during a really bad kiddie movie. Then I stole a bag of M&M's from a four year old and snarfed down some peanuts. Later: two slices of pizza for dinner, and then, late night, I hit the chips in a major way, and washed it down with orange juice followed by a bucket of popcorn for dessert.
This is an ongoing problem. I get to the free day and just binge and binge and binge. It is almost compulsive. Now I am back to normal, but I dread next Saturday. I seem to have lost control.
You would have to consume your basal metabolic rate, plus your total week's calorie deficit in one day, in order to truly set yourself back. It's your free day, you can do whatever you want. Anyone who tells you otherwise is missing the point of it being called a "free day". If it concerns you though, trash the junk food in your house.
At least you realize what is going on. So that's good. Not that gorging is good, but I would focus on the fact that you are keeping it to free day. Free day is a learning experience for everyone on BFL. Maybe you're letting guilt cause you to eat even more. Dump the guilt and enjoy your free day. I don't know what your before BFL eating habits were, but maybe this is a huge improvement? Only losing it on one day verses all seven?
Eat more protein and fiber early on free day and it should help. Maybe set some weekly goals like make it a point to eat only two free meals on free day then go down to one. Or eating healthy meals with treats in between. Whatever you decide, work on keeping your self promises like you are during the rest of the week. Keep them small and achievable.....achievable for you....not someone else's goals.
I am currently on C3, but during my first two challenges, I let myself go crazy on free days. Then it would take about three days to get back to before free day results. I had to come to a place and realize that healthy people enjoy treats, but they don't gorge. They have balance. I had to ask, do I want this _____ more than I want to reach a particular goal? This last free day I decided to take out sugar. It just throws me for a loop. So I enjoyed some things, but you know what? Without the sugar, I didn't feel out of control. And that is an accomplishment. It sounds like sugar is throwing you off also.
I do think free day should be enjoyed....WITHOUT guilt. But all in balance. Balance. Best wishes to you!
One thing you should ask yourself is, are you looking for validation by posting this thought, or are you looking for help. Do you need someone to tell you that this is ok to do on your free day. I have to respectfully disagree with travis. This binging leads to an all or nothing type of attitude. If you slip once you fall into that habit. I think that you might consider taking 1 free meal of something that you really crave; these snacks don't sound like cravings, they sound like i'm eating them because they're there and its my "free" day.Maybe write down 1 thing you find yourself craving that week, and make that your free day "free" cheat. I think you should remind yourself of your goals and ask yourself is this guilty gorging really worth your constant yo-yo calorie deficit?
Here is a great website. really is great for this program
"A few words about your free day. You should think of the free day as an opportunity to choose "unauthorized" foods. It's not about losing control. It's about making choices and enjoying those choices. The danger of going overboard is that a wild pig-out style free day can blow several days of "caloric deficits" that are essential for fat loss, and can also be detrimental for people who tend to be binge eaters. If you're not a little careful, the idea of "free days" can create an "all or nothing" mindset and sets up binge eating patterns that are hard to eliminate later. That said, kept in perspective, the free day may help counter the risk that your body senses a fasting state. Metabolically, you're trying to convince your body that it doesn't have to lower its metabolism, shed muscle, or defend its fat stores in response to the change in its "environment". You don't need a huge number of extra calories to do that. It's good if your free meals make you feel warm, and it's great if you actually break a light sweat. The free day gives you something to look forward to, keeps your body "confused", and gives you a chance to have that pizza and ice cream you've been eyeing all week, but don't go way overboard. There's some evidence that cycling high and low caloric periods with weight training can help muscle gains, but the effective cycle is evidently about two weeks, not one day. And if your primary concern is fat loss, I wouldn't try to get that fancy."
Keep the bad stuff out of the house... we don't buy anything that could tempt us and believe me our niece is not happy we're not buying girl scout cookies LOL
Do not have ANY tempting bad foods in your house. Get rid of it.
You need to take additional steps like this to help you succeed, not to help you to fail.
And don't stop BFL just because you have had a few set backs. Learn from it, then forget it and keep going!
Farmgate - I know all too well about this post and it hits home for me. I too have a problem with binge eating. I could totally consume all the food you ate in a days time. No problem. Luckily and thankfully I am struggling less and less with this. I've had to work extremely hard to get my mind in the right place.
I think it's more than just keeping the junk food out of your house. Because let's be serious, if you're a binge eater, you're going to go get whatever food you want come hell or high water. Not because it sounds good, not because it's what's your body needs or is craving, it's because it's an addiction. Anytime something controls you, it's an addiction. When you're eating uncontrollably, it's an addiction.
I look back on some of the days I had binge eating. It would be like 4 donuts, a bag of chips, a hamburger, cookies, all in ONE day. I could eat and eat and never get sick. My brain wasn't hitting it's "shut off" button. I think that's when you know it's a problem. Once I came to the conclusion I had an addiction to food, it actually got easier, because now I knew what my problem was and how I could fix it.
I've read the book, "The Ultimate Weight Loss Solution" by Phil McGraw several times. This is a book all about emotional eating. It has helped me soo much!! It's taught me WHY I was binge eating. What was going on in my brain while I was doing it. It's really taught me the things I need to know mentally to help me overcome it.
I'm not saying your problem is as bad as mine. But reading your post was all too familiar. Anyway, take it for what's it's worth to ya :)
Ignore everyone else, if your sticking to the program 6 days a week with strict eating and intense exercise then your freeday is yours, do with it what you will, screw this 1 cheat meal approach, have you read the book, have you read what bill phillips has written, he gives an example of freeday .pancakes and mable syrip for breakfast,a bigmac or 2 for lunch,a large peroroni pizza for dinner,apple pie for dessert.Im sorry folks if I sound rash but im not making this stuff up, its there in black and white, you may not agree with it but its part of the bfl program whether you like it or not
It's easiest to keep the junk food out of the house. But in my case, while I'm fortunate in that I have a husband that does the grocery shopping, it's unfortunate in that he doesn't respect my request of "please don't buy". He knows I have no will power and struggle with "moderation". I've pretty much learned that in my case it's "abstinance is easier than moderation". If something isn't open, I won't open it. BUT, if it's open, I just can't even put "my hand in the cookie jar" cause it wont come out till the jar is done. IF I do free days, I'll use individual packaging, like the snack size chips so I can eat the whole bag but in moderation. I'll basically "plan" my free day so there are certain things I"m looking forward to and it's not just whatever I find that day to get my hands on. Learn to enjoy the control, and the free day.
As simplistic as this sounds, it's true.
Food doesn't manage me, I manage food. I don't eat whatever is in front of me on free day, I pick and choose exactly what I want, then I eat it, I enjoy it and have absolutely NO guilt about it.
If your all out free day freaks you out, then try focusing on what you really want to enjoy, not just eating stuff randomly because it's there.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
What I've noticed about myself in the last few weeks that I have been on the BFL program(I am currently in wk5) is that if I woke up the morning of the free day thinking "It's my free day" I automatically became overwhelmed with thoughts of what I can stuff in my mouth that day. I too could stick to the program the entire week and then when it was my "free day" my mind kept circling and circling around what I can eat because I am allowed to eat what I want.
I soon realized I was getting back to my unhealthy habits, my obsessions and addictions to food. It wasn't that I was hungry or even craving certain foods, it was that "I could" and I let my head spiral out of control, and my addiction take over again and make my body feel that I really needed something that I didn't need at all! It was actually an eye opening moment! I could get through the entire week being so completely happy, eating great, working out hard, and then that day would come and because my head knew it was "the day" it was crippling to see the way my mind reacted to that knowledge of the free day. This really helped me seperate my mind from my stomach and my body, what my mind needed was not at all what my body needed or even wanted. It helped me realize that it's all in my head, and the real monster that I needed to fight was my brain not my body. As soon as that day would pass I would be completely on track again, and I found that to be unbelievably crazy.
What I did to really help myself fight the monster, is I eliminated the thought of the free day. I said to myself that I'm not going to make my free day every Sunday, I'm going to make it every once in a while when the situation really calls for me to get a little crazy. For example, I haven't had a free day in over a week and a half and last night I met up with a girlfriend I hadn't seen in about a year for dinner. I had one cheat meal last night, but I ate great the rest of the day. Today, right back on track.
I had a very difficult wk3. My fiance was on vacation and I had several "free days". I was so overwhelmed and completely upset with myself that I had derailed all my hard work and progress thus far that I fell into this depression and couldn't get past it. I decided to write on one of the BFL forums and some really amazing people pulled me throught it! One of the things someone on the forum said was that you need to forgive yourself and move forward. That is so important, I was not forgiving myself therefore I was causing more damage than good. I finally did just that, I forgave myself and I pushed past it and I dropped almost 9lbs and 2% body fat in the first 4 weeks.
I think for both you and me it's all a mental thing, and therefore the knowledge of the Sunday "free day" is not a good thing! So you need to make it work for you, and if you do have that cheat day don't beat yourself up over it, that is a very important thing I have learned over the last few weeks! If you read the Eating for Life book by Bill Phillips he uses the example of holidays as a time when you can eat whatever it is you want all day long! He talks about not depriving yourself. But when you come to the realization that food is a mental addiction for you like I have, you need to find a way that works for you to trick your mind out of what it has been doing to us for years before we started this program. Sorry if I'm babbling but I hope this all makes a little sense and helps you on your journey! I know exactly how you feel because from what it sounds like we have the same problem! It's a great thing that you have turned to the forum for support, I did the same and I can't tell you how it has helped me in the most tremendous way!
Really interesting concepts EvasMommy... Very, very interesting. It would be great to be able to have "flexible" freedom instead of a fixed "free day".... I think a mixture of both concepts somehow would help me a lot. Just do not consider Sundays or any other day "free" but instead consider you can have "free food" or "free meals" every once in a while. I do warn you about calling it a "cheat meal" just because the word cheat instantly evokes guilt, at least for me, and I find guilt feeds obsessions and obsessions feed overeating and binging.
Live life with passion!
I think that's where I'm headed just to cheat meal as needed and do the rest 'for life'...
Correct, it's part of the program, so it's not a cheat day. That cannot be stressed enough, IMO. If it gets called a cheat-day people automatically think it's 'bad' and should be avoided. Could easily lead to an unsuccessful challenge. Now if it's not a planned day, I dont know if it would still be considered a free meal or not, since the idea, IMO of Body for LIFE, is getting on a schedule. Of course life happens, so there will be times that you'll eat out and maybe not eat 100% clean. Guess that would just be a 'thing' and to move on ;)
Definetly NOT a cheat day dburg! :-)
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