Did I ruin my progress

knole2991

So a few weeks ago my pants were tight so I started cutting back on my food and I’ve started running again these last two weeks. I’ve been at about 1,800 calories a day for the last 4 weeks. Some days I get up to 2000 and here and there a little over that but I’ve been doing well until today. Today I ate probably around 3600 calories and I freaking out because I’ve worked so hard and I feel like I’ve ruined this past week entirely and I’m back to what I was at. How bad was the damage and how long with it take to recover? I’ve read that cheat days help lose weight and keep your body from “adjusting” but I’m not sure. Any advice is appreciate about what I should do, how to correct it and how much have I set myself back. Thanks

raydeb

Hi been there do not beat yourself up just get back to it remember 3500 cal is one pound.
I have been on Keto and intermittent fasting for over 4 months lost 65 lbs so far.
I try to hold calories around 1400-1500 and Carbs low below 20 grams. It is working for me. I do not feel at All hungry.
On previous diets I was always on a Carb diet and felt Hungry all the time.
Just remember one slip does not ruin you Good Luck and Stay positive.

JaydedMiss

hunny please. For an entire week over easter i ate a good 5000-7500 calories 4 different days + around 2500-3000 for the other 3. I was up 11 pounds from food bulk and sodium.. and within a week i was back down only gained .5 pounds. Look at the big picture not the minor day to day

malibu927

You didn't ruin everything. If you had a flat tire, would you slash the other three? Worst case scenario you'll lose approximately half a pound less than planned this week (and even with that weight loss isn't linear so you couldn't guarantee a loss would happen). Just get back onto plan ASAP and determine what made you go over today to find a way to not do that again.

I don't believe in cheat days/meals personally. I work everything into my weekly calorie goal.

seska422

For weight loss, you need an overall calorie deficit over time. You don't have to be perfect but you do need to, on average, consume fewer calories than your body uses. If you fall off the wagon, hop right back on the next time you eat or drink something.

The definition of "cheat day" varies. Personally, I aim for 80% of my calories from nutrient-dense foods and 20% from treats. Since I can work what I want into my daily calories, I don't eventually break and eat a bunch of it.

As for how to handle today's intake, I would think about why you did it, learn from the experience, and move on without trying to make up for it. Log before things go into your mouth so that you can see how many calories it will be and decide if you really want to eat it and, if so, how much.

knole2991

Thank you guys so much for all the advice! I’m going to get back on track today and am ready to lose those last 5 lbs! Good luck to everyone else!

netitheyeti

You didn't ruin anything in a single day, think about it, most weight loss takes weeks, months... high calorie days happen - eat normal and if your weight fluctuates (more food in your body, salt, etc) it should be back to normal in a few days

rsclause

Whats done is done, it is a bump in the road and now in the rear view mirror. Just get back at it and move on because nothing is ruined.

AnnPT77

On a skim-through, I haven't seen this: You will see a scale jump, maybe up to several pounds, from extra sodium, extra carbs, and extra digestive system contents. The first two temporarily increase water weight; the effect of the 3rd is obvious. Don't let it freak you out: It's not fat, and it'll drop off in a few days.

You might be amused by this personal n=1 case study I posted awhile back.

https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope

Massive overeating, 6.4 pound weigh jump on the scale (nearly 5% of my starting body weight of 128.8 pounds!), back below starting weight in less than a week, without doing anything unusual/extreme.

You'll be fine. Just don't do it often.

Mavrick_RN

knole2991 wrote: »

So a few weeks ago my pants were tight so I started cutting back on my food and I’ve started running again these last two weeks. I’ve been at about 1,800 calories a day for the last 4 weeks. Some days I get up to 2000 and here and there a little over that but I’ve been doing well until today. Today I ate probably around 3600 calories and I freaking out because I’ve worked so hard and I feel like I’ve ruined this past week entirely and I’m back to what I was at. How bad was the damage and how long with it take to recover? I’ve read that cheat days help lose weight and keep your body from “adjusting” but I’m not sure. Any advice is appreciate about what I should do, how to correct it and how much have I set myself back. Thanks

As bad as you let it be. The real damage is to your thinking that you have ruined everything and accomplished nothing.