Eating around 3000 calories today

st476
st476 Posts: 357 Member
in Health and Weight Loss
I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

Replies

  • LisaKay91
    LisaKay91 Posts: 211 Member
    When I overeat I just take away 100-200 calories per day until I even it out for the week.
  • KorvapuustiPossu
    KorvapuustiPossu Posts: 434 Member
    If TOM is a problem try eating maintenance on those days. It will make it less likely to go crazy. Don't stress that much about today...life happens. Just log it and move on.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    If you are a daily weigher, get on the scale and log your weight. This is one of the great ways you can track what you are doing, how you are eating during the month, and where hiccups can happen.

    You may find you have virtually no gain, or you may find you do gain so it is better to go at maintenance during Tom.

    The more information you log, the better informed you are. The more informed you are, the better the decisions you make in the future.

    Try one of the weight trackers like trendweight or happy scale.

    Cheers, h.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    You're not going to gain fat if the rest of the week you were in a deficit....
  • st476
    st476 Posts: 357 Member
    TavistockToad wrote: »
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    You're not going to gain fat if the rest of the week you were in a deficit....
    Oh yeah, I don't know why I didn't even think about that lol. Thanks!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    Actually, you don't just put on fat right away...the equation is an oversimplification of a much more complex process...the human body is very adept at energy balance and strives for homeostasis...to override your body's ability to do this requires consistently doing something like overeating (to store fat) or underfeeding (to burn fat)...you don't just pack on fat because you overate one day just as you don't lose fat because you didn't eat for a day...it takes consistency over time to override your body's ability to stabilize itself.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    KorvapuustiPossu wrote: »
    If TOM is a problem try eating maintenance on those days. It will make it less likely to go crazy. Don't stress that much about today...life happens. Just log it and move on.

    Agree with this!!

    Although, I am a little surprised that you consider 1600 maintenance. That is what I eat and am losing. However, I do understand everyone is different and what my maintenance will be will be different from others.

    I try not to worry about days like that, I realize that I will have them from time to time. I was away from home for 5 days and had to eat out quite a bit. I was surprised to see when I got back to my routine that I hadn't gained and had actually lost a little.

    It sounds like you are doing awesome....so keep going and no Guilt!!!
  • st476
    st476 Posts: 357 Member
    cwolfman13 wrote: »
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    Actually, you don't just put on fat right away...the equation is an oversimplification of a much more complex process...the human body is very adept at energy balance and strives for homeostasis...to override your body's ability to do this requires consistently doing something like overeating (to store fat) or underfeeding (to burn fat)...you don't just pack on fat because you overate one day just as you don't lose fat because you didn't eat for a day...it takes consistency over time to override your body's ability to stabilize itself.
    That's interesting, I was just going with the numbers to make it easier. I'm sure it's a lot more difficult than that though.
    Joanna2012B wrote: »
    KorvapuustiPossu wrote: »
    If TOM is a problem try eating maintenance on those days. It will make it less likely to go crazy. Don't stress that much about today...life happens. Just log it and move on.

    Agree with this!!

    Although, I am a little surprised that you consider 1600 maintenance. That is what I eat and am losing. However, I do understand everyone is different and what my maintenance will be will be different from others.

    I try not to worry about days like that, I realize that I will have them from time to time. I was away from home for 5 days and had to eat out quite a bit. I was surprised to see when I got back to my routine that I hadn't gained and had actually lost a little.

    It sounds like you are doing awesome....so keep going and no Guilt!!!
    To be honest I have no clue what my maintenance calories are. I just used an online calculator and it said it's around 1700. I was just estimating :) but thank you for sharing your experience! I'm sure it'll even out eventually
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    st476 wrote: »
    cwolfman13 wrote: »
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    Actually, you don't just put on fat right away...the equation is an oversimplification of a much more complex process...the human body is very adept at energy balance and strives for homeostasis...to override your body's ability to do this requires consistently doing something like overeating (to store fat) or underfeeding (to burn fat)...you don't just pack on fat because you overate one day just as you don't lose fat because you didn't eat for a day...it takes consistency over time to override your body's ability to stabilize itself.
    That's interesting, I was just going with the numbers to make it easier. I'm sure it's a lot more difficult than that though.
    Joanna2012B wrote: »
    KorvapuustiPossu wrote: »
    If TOM is a problem try eating maintenance on those days. It will make it less likely to go crazy. Don't stress that much about today...life happens. Just log it and move on.

    Agree with this!!

    Although, I am a little surprised that you consider 1600 maintenance. That is what I eat and am losing. However, I do understand everyone is different and what my maintenance will be will be different from others.

    I try not to worry about days like that, I realize that I will have them from time to time. I was away from home for 5 days and had to eat out quite a bit. I was surprised to see when I got back to my routine that I hadn't gained and had actually lost a little.

    It sounds like you are doing awesome....so keep going and no Guilt!!!
    To be honest I have no clue what my maintenance calories are. I just used an online calculator and it said it's around 1700. I was just estimating :) but thank you for sharing your experience! I'm sure it'll even out eventually

    If you want to know your maintenance take the number of calories you're actually eating and then add the number of pounds you've lost x3500. It's best if you have several weeks of data.

    Let's say you're eating 1300 per day for the last four weeks* and have lost three pounds (1300 x 28) + (3 x 3500) divide that by your number of days for a daily average. So you get 46900 ÷ 28 = 1675. Of course it changes as you lose weight, but it's more accurate than the in line calculators because it's your numbers.

    *use your actual daily totals they vary from day to day, I used a single number for simplicity
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    As long as you don't make a habit of it it isn't a problem. That said if you are eating so little as to have the desire to binge due to extreme hunger you might want to consider not having such an aggressive calorie deficit. Ease up to a deficit where you aren't hungry. Often reaching a deficit through exercise rather than less food can help you reach that goal.
  • heartofplastic
    heartofplastic Posts: 68 Member
    Ditto what some people have already mentioned, if you binge one day just make it up the next few days by eating much lower than your goal. You'll still lose weight in the long run.
  • z4oslo
    z4oslo Posts: 229 Member
    st476 wrote: »
    I'm 5'4 and 128 pounds (not anymore though, I guess lol). I've been losing weight for around 10 weeks now, lost around 10-12 pounds and haven't had a single week where I've overate. It's time of the month soon and I've been so hungry for 3 days now and I've been keeping it under control but it won today unfortunately. I know that it's only around 1400 over maintenance so I'm going to gain half a pound of actual fat. I'm also going to try not getting on the scale for a week, even though I'm kind of addicted to the scale. Regardless, I still feel pretty crappy about my choices today. What do you do to make yourself feel better after days like this? Or what do you tell yourself to make yourself feel better?

    congratulations. you are a human. Forgive yourself, and move on.
    You think the scale is gonna be nicer to you, if you go around and feel bad? Your scale dosnt care at all about your feelings

    Just go back to wharever you were doing before today and everything will be fine.

    And did I mention you should just forgive yourself?

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