how to get back in shape after 3 days of weekend poor eating?

nupururja

I ate a lot of starchy foods and sweet desserts over 3 day halloween week gaining 4 pounds in 3 days. How do I lose it all back?

jemhh

Go back to eating in a deficit. It is surely mostly water weight. It may take a couple of days or a couple of weeks to go away.

SideSteel

I would do a few things:

1) Figure out of this was just a one-off thing or a trend and if you find this happening frequently I'd ask why.
2) Return to your normal deficit/diet. Don't try to be overly aggressive with dieting to "make up" for the extra food intake you had this weekend.
3) Recognize that 3 days is not enough time to get anyone in shape and it's not enough time to get anyone out of shape.

janejellyroll

You don't get out of shape in three days. Just get back on plan.

trigden1991

If I remember correctly, you were asking about cleansing your gut for accelerated weight loss last week with an egg cleanse. I would do that.

WinoGelato

OP from your many threads that you've started inquiring about cleansing your gut, how to lose 10 lbs quickly for your wedding, etc - it seems you really aren't looking at weight loss/maintenance as a long term sustainable thing.

First, there's nothing wrong with eating starchy foods and sweet things. Did you exceed your calorie alotment with what you ate? If so, by how much? With only 10 lbs to lose you should only have a deficit of 250 cals from your TDEE to lose 0.5 lbs/week. That's a weekly deficit of 1,750. Did you exceed that this past weekend?

Second, based on the math above, you would have had to consume an extra 14,000 calories ABOVE your TDEE in order to gain 4 lbs of fat. I'm confident that you didn't actually do that, am I right?

Third, the increase you saw on the scale is water weight. It is temporary and you don't need to get back into shape, because you didn't get out of shape in one weekend. Just go back to eating at a moderate deficit (250 cals) and continue your normal workouts.

Lastly, you really need to reevaluate your mindset with all of this and look for long term, sustainable results rather than continuing to look for short term fixes.

Good luck.

RoxieDawn

WinoGelato wrote: »

OP from your many threads that you've started inquiring about cleansing your gut, how to lose 10 lbs quickly for your wedding, etc - it seems you really aren't looking at weight loss/maintenance as a long term sustainable thing.

First, there's nothing wrong with eating starchy foods and sweet things. Did you exceed your calorie alotment with what you ate? If so, by how much? With only 10 lbs to lose you should only have a deficit of 250 cals from your TDEE to lose 0.5 lbs/week. That's a weekly deficit of 1,750. Did you exceed that this past weekend?

Second, based on the math above, you would have had to consume an extra 14,000 calories ABOVE your TDEE in order to gain 4 lbs of fat. I'm confident that you didn't actually do that, am I right?

Third, the increase you saw on the scale is water weight. It is temporary and you don't need to get back into shape, because you didn't get out of shape in one weekend. Just go back to eating at a moderate deficit (250 cals) and continue your normal workouts.

Lastly, you really need to reevaluate your mindset with all of this and look for long term, sustainable results rather than continuing to look for short term fixes.

Good luck.

what she said...