Such an unhealthy day for me :(
WingardiumLeviosa91
Posts: 296 Member
Today my baby cousin had a birthday party, so I skipped gym and came here. I ate chocolate cake, pastries, rice fillings etc, more than 2000 calories. My stomach is about to explode, but I just couldn't stop myself. I regret it so much. I took so many unnecessary and unhealthy calories, and I didn't burn them with exercise.
How can I make up for today? I plan on having 700 net calories tomorrow to balance it. It is riddiculus that I gained 2 kg the last 3-4 days instead of losing weight.
How can I make up for today? I plan on having 700 net calories tomorrow to balance it. It is riddiculus that I gained 2 kg the last 3-4 days instead of losing weight.
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Replies
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Hon, I'm going to say this straight -- cutting calories too low means that's bound to happen. Going to a really low day after isn't going to help, it will just keep the pendulum swinging.
Eat a healthy dinner, just start again tomorrow, but seriously, please rethink the deep calorie cut. Not just tomorrow but going forward.0 -
Today is done. Tomorrow you start where you left. No big deals, really. Don't restrict yourself, maybe take 100/200 calories off your total, for a few days. But if you don't it's not a disaster, don't worry.0
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I agree with the above posters that you should not beat yourself up. It's one day. You are doing fine overall, right?
If you must, compensate for today to satisfy your own feelings try making a small change for a few days.
Like stated above, just take 100 or 200 calories off oz your days for a week or so. So if you normally eat 1600 calories eat say 1500.
Or if you don't like that idea, how about add 15-30 mins/day to you cardio for a week.
Or you can just stick to your normal routine going forward and the extra calories from today will not have a big impact on your weight loss.
All your hard work is not lost from one unplanned, excesive day. Just stay in the fight. You can do this!0 -
WingardiumLeviosa91 wrote: »It is riddiculus that I gained 2 kg the last 3-4 days instead of losing weight.
You certainly didn't gain 2 kg of fat, though, not unless that "over 2000" was "over 15,400".
All you did was refeed a bit, you replenished the glycogen in your muscles and liver which was partially depleted before, and you retained water to balance the new molecules of glycogen.
Don't beat yourself up, that's the least healthy thing of all to do, and don't worry about trying to severely restrict yourself tomorrow. Just stick to your normal goal tomorrow. You don't gain weight or lose weight in a day, it's the long term that matters.
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Log it and move on0
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I would also just log it and move back to eating a normal amount and exercising a normal amount.0
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Wear trash bags and a black hoodie along with a weighted vest (or backpack if you don't have one) and go run for 2 hours tomorrow. Rinse and repeat daily till the guilt dissipates.
Next time there's an event, drink a lot of water and have things with not many calories but a lot of caloric density before attending so you feel full quicker, such that any possible over-indulgence narrows.0 -
From the general tone of multiple posts you've made, you may not have the best possible relationship with food. It might be worth it to avail yourself of any counseling your school might have available.0
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DeguelloTex wrote: »From the general tone of multiple posts you've made, you may not have the best possible relationship with food. It might be worth it to avail yourself of any counseling your school might have available.
I agree with this
You need support of trained medical experts and probably your parents before this gets out of control
Just leaving this here http://www.nationaleatingdisorders.org0 -
BackupFridge wrote: »Wear trash bags and a black hoodie along with a weighted vest (or backpack if you don't have one) and go run for 2 hours tomorrow. Rinse and repeat daily till the guilt dissipates.
Next time there's an event, drink a lot of water and have things with not many calories but a lot of caloric density before attending so you feel full quicker, such that any possible over-indulgence narrows.
Why would sweating and excessive exercise help anyone who has over consumed. That's borderline disordered advice.0 -
Why would sweating and excessive exercise help anyone who has over consumed. That's borderline disordered advice.
Is it untoward to offer a way of burning calories to someone lamenting the fact that they've consumed too many of them?
If one wants to embrace a long-term approach to it, cool. If they want to play hard and keep themselves accountable the day after, there's a way to do that too.
Sweating/exercise is discouraged on a fitness forum?0 -
BackupFridge wrote: »Why would sweating and excessive exercise help anyone who has over consumed. That's borderline disordered advice.
Is it untoward to offer a way of burning calories to someone lamenting the fact that they've consumed too many of them?
If one wants to embrace a long-term approach to it, cool. If they want to play hard and keep themselves accountable the day after, there's a way to do that too.
Sweating/exercise is discouraged on a fitness forum?
Exercise is not discouraged. Excessive dehydration (or excessive exercise for that matter) as a way of expiating guilt is, though.0 -
Was baby cousin cute? How old?0
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and yes.... OP has posted in other threads that she is riding a low calorie net as it is, as well as setting a very aggressive weight loss rate target, and the binging is very likely a reaction to getting to the breaking point. WingardiumLeviosa, there are people here who have been through the kinds of things you're struggling with -- please let them help 0
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We had a celebration in our life today as well. I certainly celebrated and ate far more (>400 calories) than my daily calories at lunch alone. Now, I'm still not hungry for dinner, but when I am, I'll probably have something light, like salad or soup and then get back on track tomorrow.
I might, as others have suggested, eat a few less calories (~1-200) for the next few days. And, I'm hoping for the chance to go on a nice, long bike ride this weekend, but otherwise, today was a good day, the food was delicious and the celebration was worth it.
At the end of the day, it's important to remember that one day will not make or break you. And, I'm not familiar with your other posts, but others seem to think that beating yourself up over little things is common for you and, I have to agree that it can't ever hurt to find someone to talk to if you're feeling truly overwhelmed and defeated. You need to take care of yourself.0 -
michelle7673 wrote: »Exercise is not discouraged. Excessive dehydration (or excessive exercise for that matter)
1. I don't know where I ever suggested dehydration.
2. What defines the parameters for excessive exercise? It's about individual thresholds. If someone wants to turn up the intensity, so what?michelle7673 wrote: »as a way of expiating guilt ismichelle7673 wrote: »and yes.... OP has posted in other threads that she is riding a low calorie net as it is, as well as setting a very aggressive weight loss rate target, and the binging is very likely a reaction to getting to the breaking point. WingardiumLeviosa, there are people here who have been through the kinds of things you're struggling with -- please let them help
3. Oh, fair enough. I've had no exposure to her previous threads. If they are as you say, I wouldn't have remarked on dissipating the guilt in that way. It was meant to be light/fun. Believe me - I'm not advocating for someone to have an emotional cloud hanging over them till the next day.
The meat of my post was just offering a way to keep oneself accountable in the short-term if they so wish to. Ultimately, I recognize that whatever option is best in sync with a healthy mindset is the better one. For me personally, I would have fun the next day doing a ton of cardio (as someone who loves doing it for its own sake), so it was natural for me to impart that, but I get what you're saying. All good.0 -
+1 on the logging it and moving on with NO guilt.....and I would be drinking extra to help with the extra sodium you no doubt ingested.
However, I note that you have other postings that have raised alarm bells in other and while I have not seen them myself I will add another +1 in getting help if you are struggling with disordered feelings and behaviours around food.
Life ie. special events such a parties etc re always going to happen so the wisest thing is to prepare for the event in a healthy sustainable way.....some suggest eating maybe 100 calories less in the days before so you give yourself a bigger margin or by lowering by 100 for the next few days after. No need to cut drastically.
I wish you the best.0 -
BackupFridge wrote: »michelle7673 wrote: »Exercise is not discouraged. Excessive dehydration (or excessive exercise for that matter)
1. I don't know where I ever suggested dehydration.
2. What defines the parameters for excessive exercise? It's about individual thresholds. If someone wants to turn up the intensity, so what?michelle7673 wrote: »as a way of expiating guilt ismichelle7673 wrote: »and yes.... OP has posted in other threads that she is riding a low calorie net as it is, as well as setting a very aggressive weight loss rate target, and the binging is very likely a reaction to getting to the breaking point. WingardiumLeviosa, there are people here who have been through the kinds of things you're struggling with -- please let them help
3. Oh, fair enough. I've had no exposure to her previous threads. If they are as you say, I wouldn't have remarked on dissipating the guilt in that way. It was meant to be light/fun. Believe me - I'm not advocating for someone to have an emotional cloud hanging over them till the next day.
The meat of my post was just offering a way to keep oneself accountable in the short-term if they so wish to. Ultimately, I recognize that whatever option is best in sync with a healthy mindset is the better one. For me personally, I would have fun the next day doing a ton of cardio (as someone who loves doing it for its own sake), so it was natural for me to impart that, but I get what you're saying. All good.
All good, all good. Look, I was a competitive rower so I did the garbage bag thing; I'm not preaching.0 -
Worst worst worst thing you can do is beat yourself up. As stated you recognized what you did now log it and move on.0
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The best way you can make up for it is to learn from it. Think about why you ate what you ate, and what you gained from it - did you enjoy it? Was it to be sociable? Was it an out-of-control thing because you have been dieting and you just let loose on delicious food because you have been denying yourself? What would you do next time?WingardiumLeviosa91 wrote: »
How can I make up for today?
Its normal to go to social things and enjoy food. You don't need to beat yourself up and punish yourself. Its not a race, its life. And you haven't gained 2kg of fat in 3-4 days, that's not possible. A lot of that is food in your system and water that has been retained because of salt and sugar in the food you ate. It will go. Be kind to yourself.
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BackupFridge wrote: »Wear trash bags and a black hoodie along with a weighted vest (or backpack if you don't have one) and go run for 2 hours tomorrow. Rinse and repeat daily till the guilt dissipates.
While the rest of your advice was fine, you may want to look into whether having these kind of guilt feelings and actions around exercise and food are normal, or dysfunctional.
As to the OP, the correct answer is to stay with program, log it and forget it.
PERIOD.
There is ZERO need to "compensate".
Guilt feelings and self hate that morphs beyond a little bit of extra motivation to stay within your goals next time are disturbing, and possibly quite unhealthy.
The compensatory behavior being contemplated is more dangerous than the additional couple of days (or couple of weeks, or frankly, the answer would have remained the same if we were talking a couple of months, or a couple of years) it may take to lose the weight gained during the day of over-eating.
As an extra note:
The 500 calories of over-eating represent a single day's deficit. The posts exhibit a disquieting lack of understanding that your daily weight is not the same as your weight level.
You can figure out your weight level by using a weight trend application/web site such as www.trendweight.com, www.weightgrapher.com, Libra for Android, Happy Scale for iPhone.
Glycogen, sodium, hormone, and food in the intestinal tract all result in weight changes that far outpace weight changes associated with fat loss or gain.
Your body has a weight level, not a single point weight.
Use one of the apps/websites above to see what your weight level is doing, and only pull the panic trigger when the trending weight goes up 5bs because you over-ate a couple of days -- which were not evident in your diary which was bang on for most days.
Hint: you would need to eat more than 15,000 Calories ABOVE MAINTENANCE to achieve that. Good luck doing that eating less than 6,000 Calories a day, and even then we would be pushing it!
In the meanwhile carry on with your normal deficit... and forget all this drama and the self recrimination
Please and thank you.0 -
While the rest of your advice was fine, you may want to look into whether having these kind of guilt feelings and actions around exercise and food are normal, or dysfunctional.
I accessorized an explanation in the next post. Please see - my apologies.michelle7673 wrote: »All good, all good. Look, I was a competitive rower so I did the garbage bag thing; I'm not preaching.
Rowing and stair-running, bar none, make the best cardio sessions.
Kudos to anyone who's competitive in either. 0 -
If you are already eating too few calories, don't knock off another 100 on top of that! If you are eating too few calories, that sets up for binging. If you have disordered thoughts on eating, it really is important to eat the reasonable amount of calories (TDEE - 15 or 20%) and wait longer for the weight loss to occur. Too many dangerous psychological things come into play if you do it too aggressively (and it's way too hard for no good reason, too).0
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BackupFridge wrote: »
You didn't offer "a way of burning calories"; you offered a way of temporarily losing some water weight. Newbies are easily confused between water loss and fat loss, and giving them ideas for losing water weight (which is pointless unless you're a fighter/wrestler trying to make weight) is counter-productive, and possibly harmful.
It was terrible advice from someone with no clue what they're doing, and you deserve to get crapped on for it.
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Untoward??? Consider this. What if OP is living in a hot climate, has a health condition and takes your advice? Will you be there to pick her up when she collapses on the side of the road? I think not. Be careful about the advice you dish out, people might just take it. Frankly, what you suggested is just dangerous. Sorry for being blunt, but its true.BackupFridge wrote: »Wear trash bags and a black hoodie along with a weighted vest (or backpack if you don't have one) and go run for 2 hours tomorrow. Rinse and repeat daily till the guilt dissipates.
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xmichaelyx wrote: »BackupFridge wrote: »
You didn't offer "a way of burning calories"; you offered a way of temporarily losing some water weight. Newbies are easily confused between water loss and fat loss, and giving them ideas for losing water weight (which is pointless unless you're a fighter/wrestler trying to make weight) is counter-productive, and possibly harmful.
It was terrible advice from someone with no clue what they're doing, and you deserve to get crapped on for it.
Exercising burns calories.
Exercising more burns more calories.
Burning calories counterbalances consuming calories.
Burning more calories counterbalances consuming more calories, which is what she did.
I never suggested dehydration. I suggested a way to crank up cardio. You're categorically misrepresenting my position. Fighters cut their calories and piss all day in addition to using saunas and all that. I'm familiar with it. I didn't put any of that in there. I want her to eat healthily after the session; I want her to hydrate well. It's how I do my personal cardio - sometimes I'll do it with an elevation mask for the hell of it, sometimes with a weighted vest. I enjoy seeing how far I can push myself. I offered a way for her to push herself if she wants to account for a prior indulgence; I was quick to clarify the guilt clause.Untoward??? Consider this. What if OP is living in a hot climate, has a health condition and takes your advice? Will you be there to pick her up when she collapses on the side of the road? I think not. Be careful about the advice you dish out, people might just take it. Frankly, what you suggested is just dangerous. Sorry for being blunt, but its true.
I don't pretend to know anything about her. When I ask for advice on the Internet, I don't pretend people know much about me. People draw on the positives within their own experiences and suggest them; common sense would lead the receiver of the advice to adjust accordingly rather than taking all the advice on the menu as it's written. It's a suggestion. Suggestions aren't closed to modification. Ultimately, listen to one's own body and take it from there.0 -
I had an overindulgence day yesterday (saturday) too, so much so that I gave up logging it half way through the day.
Such is life, no one can be 100% perfect 100 % of the time.
Today is a new day and yesterday is already forgotten. I'm not going to drive myself nuts stressing out over every little calorie I went over. I had a wonderful day with my family, and that's all that matters 0 -
BackupFridge wrote: »
I don't pretend to know anything about her. When I ask for advice on the Internet, I don't pretend people know much about me. People draw on the positives within their own experiences and suggest them; common sense would lead the receiver of the advice to adjust accordingly rather than taking all the advice on the menu as it's written. It's a suggestion. Suggestions aren't closed to modification. Ultimately, listen to one's own body and take it from there.
One could argue that common sense would usually lead the *giver* of the advice to adjust accordingly. Did you even bother to look at her profile before you suggested she do something so extreme?0 -
BackupFridge wrote: »
I don't pretend to know anything about her. When I ask for advice on the Internet, I don't pretend people know much about me. People draw on the positives within their own experiences and suggest them; common sense would lead the receiver of the advice to adjust accordingly rather than taking all the advice on the menu as it's written. It's a suggestion. Suggestions aren't closed to modification. Ultimately, listen to one's own body and take it from there.
One could argue that common sense would usually lead the *giver* of the advice to adjust accordingly. Did you even bother to look at her profile before you suggested she do something so extreme?
1. No one's important enough to have everything spoon-fed to them. I don't know if you think you're the center of the universe, but generally when someone asks for advice and gets something along the tangent, there's no problem.
2. Quit assuming that a scan of someone's profile yields enough quantification to give thorough and scaled estimates. Half the threads wouldn't get any replies if people begged for accuracy. It's not much to ask that people don't abandon personal responsibility. Take what works and leave what doesn't - like an adult. Advice isn't to cater - it's to offer a starting point in good will. This isn't a service.0
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