You didnt gain weight in 3 days. your body can hold up to around 20lbs of water and its easy to fluctuate a few lbs on the daily. If i weigh myself morning and night im usually 5lbs heavier by the end of the day! This is normal. You may see swelling from this water retention from the extra food, but this is not fat unless you have been eating in a surplus every day for a long time.Get back into your routine, dont undereat or overexercise, just do your normal day to day routine/exercise and your body will bounce back.This is the importance of consistency. if you are consistent more often than not, your body will recognize a rare occurrence such as this and will retain water but bounce right back. If you are consistent, enjoying yourself occasionally is not going to derail you. You should enjoy yourself and not feel terrible about it. But know if you are making food choices out of love and for life experiences or just out of guilt or fear or regret. That is the difference between a binge and simply treating yourself.If you are doing this all the time every week, that isn’t consistent and will lead to weight gain if its a habit. It is a main reason the restriction of foods is a bad idea both physically and mentally. It associates food with guilt and then you try to compensate and feel terrible about it and then the cycle repeats.This is also why it is important to practice balance in your life. Learning portion sizes and learning when you are hungry or just bored. Educate yourself on food and the way your body processes food. Newsflash: protein is protein no matter if it comes from chicken breast or a burger. Carbs are carbs no matter if they come from a cookie or rice. Fat is fat no matter if it comes from ice cream or fish. Your body goes through the processes with each individual macronutrient, it doesn’t discriminate where it came from. What it does know is if you are giving it the vitamins and minerals and fiber it needs by the end of the day. Keep this in mind.You need to disassociate food with guilt. Food is not clean or dirty. Food is nutritionally dense or not. Give it what it needs but also what you enjoy to eat for your mind. You can still make progress this way. But you won’t make physical or mental progress if you beat yourself up about messing up sometimes. Overeating is not always messing up. Sometimes it’s just going out to eat and ordering more than you planned or eating 3 sundaes at a sleepover when it doesn’t fit your macros because that is a life experience done out of love and happiness. Binging is done out of guilt and fear. Learning to differentiate these two things is important and fighting a binge by asking yourself why you are doing this and if it will make you or your body feel good, will one day bring you balance.
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