Went over by 1500 cals

Zshah

I ate 1500 cals in addition to my daley goal of 1200. I have been doing very good and have lost 6 pounds as of Jan 1. Feeling very guilty and upset. My goal is set at one pound loss per week. I am feeling like this week will be a total loss. Not looking forward to my weekly weigh inn Monday morning. Any advice!!!

upoffthemat

1500 calories isn't even half a pound. You may not lose much this week, but this isn't the end of anything.

Shrinking_Erin

It's never as bad as it seems. Just start new tomorrow and keep focused. And stop beating yourself up. It happens.

Andrewcpimpin

One day at a time. Don't sweat it.. Or do and push for a harder workout tomorrow

AnnPT77

If you're losing a pound a week, your daily deficit is 500 calories. So, you won't lose any weight on the day of the "big eat", because you ate at/over maintenance. That accounts for 500 of the overage, leaving about 1000 to "re-lose". That's two more days deficit. So, you've delayed reaching your ultimate goal weight by 3 days. If you do this sort of thing very rarely, you'll be fine.

The majority of your days tend to determine the majority of your results, and if you go over calorie goal, you can estimate the delay in your head the way I did it above.

Another way to look at it: You're 1000 calories over today's maintenance calories (i.e. the calorie level at which you'd neither gain nor lose). That's less than 1/3 pound (3500 calories approximately equates to 1 pound). So you gained slightly less than 1/3 pound that you'll have to re-lose.

Two steps to take:

1. See if you can figure out how or why this happened, and whether there's some adjustment you could make to avoid it, or minimize the overage, if the circumstances come up again - i.e., think about whether there's something to be learned that can help you. However, if it was a truly special event (wedding, birthday, that sort of thing), I wouldn't worry about it. Occasional food celebrations are normal.
2. Go back to your healthy routine at the next possible opportunity.

It's not a derailment; it's just a minor delay. Don't stress about it. Feeling guilty and upset doesn't burn many calories, and it doesn't make you feel good/happy, so avoid it if possible!

Note: On monday, you may seem to have gained more than 1/3 pound. It would be normal for anything from 2-5 pounds extra, maybe even a bit more, to show up on the scale. But any extra more than 1/3 pound will be water weight, or food somewhere still in your digestive system, and will drop off fairly rapidly.

I ate almost 2000 over maintenance today (I'm at goal weight). Big deal. I'll just get back to my healthy routine, maybe eat just a bit more lightly or move a bit more, and it will soon be gone.

Zshah

Thank you for taking the the time to give me such nice info. You are exactly correct. My Wight is 0.3 up compare to last week. Not as bad as I have thought but still not loss as I have been seeing for past 5 weeks. Today is a new day

Osiris275

Just log it all and move on. No point in getting upset because there's nothing you can do about it now!

For what is worth, when you feel like eating more, log it first. You'll sometimes find that once you see all the calories going red in your diary, it will put you off. Doesn't always work but it can help sometimes.

pondee629

How did your intake look on a weekly basis? Check it out, you might be happily surprised. In diary go to nutrition, click week view for calories.

VansBel374

Osiris275 wrote: »

For what is worth, when you feel like eating more, log it first. You'll sometimes find that once you see all the calories going red in your diary, it will put you off. Doesn't always work but it can help sometimes.

This is exactly what I do. I typically log my dinner ahead of time anyway. Last week, I was really wanting a famous bowl from KFC. Logged it and said, "Nope. Totally not worth going over." So I deleted it and ate a much healthier meal.

Remoth

1500 calories isn't half a pound. If you think losing half a pound in a week is a total loss, then I suggest holding a half a Pound of butter and tell me if it feels like nothing! Just put it behind you and keep on keeping on!

CassidyScaglione

I'd say just move on. Consider upping your cals to 1300-1400. I was at 1200 initially as well but found it was too hard to stay feeling full... Leading to overeating, of course.