Don't measure binge day is overall calories. Compare the deficit amounts.

SW - 91 kgs CW - 69.7 kgs

Overall calories can be very deceptive.

Lets say your maintenance is 2200 calories.

You are on 1700 calories diet. You stick to 1700 calories for six days and then comes Sunday.

Lets say you binge on sunday for about 2700 calories (it is not uncommon to go over 3000). How bad it could be?

1700, 1700, 1700, 1700, 1700, 1700, 2700

That looks neat. Just over half day worth of extra calories. Looks like a very successful weak (and it actually is to some extent)

But overall calories doesn't matter. It is the deficit that does the work for you. Now lets have a looks at that.

500, 500, 500, 500, 500, 500, -1000

500, 500, 500, 500, 000, 000, 000

You lost a progress of three days.

Your deficit for that week went from 3000 to 2000. That is why I said it is still a successful week. Just over quarter of kilogram is still decent amount of weight loss.

I am not trying to pass a judgement or anything. It is just a simple matter of how we approach things. When we binge it is usually the overall amount that drives our decision. "Oh I just ate twice as much for one day. How bad could it be"). No, you ate like 3 days worth of deficit.

So maybe if we approach it from the deficit point of view, we would probably make a better decision?

This is what helped to get rid of bad habit of Sunday binge. It is very easy to stay motivated and not binge when you measure the damage in days.

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