I ate almost 3000 calories today and yesterday....

HakunaMatata137
HakunaMatata137 Posts: 63 Member
edited November 2024 in Health and Weight Loss
So, I was AWFUL with my diet this weekend. Yesterday, Saturday, I drank and ate a lot... about 2800 calories worth. And then today... around the same :'( All of last week though I stayed pretty much within my calorie limit. I'm at 1380 calories per day to lose 1.5 lbs/week. I've never really been able to stay right at that, but last week I averaged about 1400-1800 calories/day. And I worked out a lot. I think there might have been one day early last week that I had a little over 2000, but nothing as bad as this weekend.
And I'd like to add that according to MFP, with my weight, I can eat 2300 calories/day to maintain my weight. And anything over that, I will gain. :(

I'm so disgusted with myself, ashamed, and feel like I just undid so much progress. I even weighed myself on Friday and saw that I lost 3 pounds and was so happy about that. And I've lost 30 lbs total since January! But now I'm so upset with myself. What do you guys think? Do you think I'll gain weight after this weekend? And that I undid a lot of progress?

Replies

  • chulipa
    chulipa Posts: 650 Member
    You will probably gain some water weight and may take a few days to lose it I had the same thing happen for about 3 days and scale went up 5 or 6 lbs and its taking days to get it off but its not fat weight
  • Mouse_Potato
    Mouse_Potato Posts: 1,513 Member
    Fwiw, I did the same thing. All this week I've been ravenously hungry. Done is done. It takes 3500 calories over maintenance to gain a pound. I'm pretty sure I did at least that much damage. <shrug> Tomorrow is a new day.

    Also, if you are having trouble sticking to your calorie goal, perhaps you should lower your rate of loss to 1 pound a week or even half a pound. Slower progress is better than no progress!
  • malibu927
    malibu927 Posts: 17,562 Member
    You'll likely see a gain, but the majority of it will be water weight. Just get back on track tomorrow.
  • psychod787
    psychod787 Posts: 4,099 Member
    edited June 2018
    It actually takes more than 3500 calories to gain a pound most of the time. 3500 calories is just the amount of energy in a pound od fat. According to the macro comp that the calories came from will matter. Some will go to run your body, there will be some used up on the increased tef, if you are actively weight training, some will go to repair muscle, if you are glycogen depleted, some will go to muscles stored with water, the rest will go to fat stores.
  • lynn_glenmont
    lynn_glenmont Posts: 10,103 Member
    Pascal56 wrote: »
    OK, so if your maintenance is 2300 and you ate 2800, that's 500 extra calories per day, so 1000 extra calories. That is less than half a pound. Your weight will likely show a higher gain that than for the next few days as you'll be retaining water. Stop beating yourself up and just get back on track. You've got this.

    She said she's on a 1.5 lb/week deficit with. 1380 kcal/day goal, so her maintenance is around 2880. So she ate at maintenance. No extra calories. No extra pounds. Any gain is water weight or extra food in the digestive tract.
  • AnnPT77
    AnnPT77 Posts: 34,673 Member
    lynn_glenmont wrote: »
    Pascal56 wrote: »
    OK, so if your maintenance is 2300 and you ate 2800, that's 500 extra calories per day, so 1000 extra calories. That is less than half a pound. Your weight will likely show a higher gain that than for the next few days as you'll be retaining water. Stop beating yourself up and just get back on track. You've got this.

    She said she's on a 1.5 lb/week deficit with. 1380 kcal/day goal, so her maintenance is around 2880. So she ate at maintenance. No extra calories. No extra pounds. Any gain is water weight or extra food in the digestive tract.


    1.5 pound/week is 750 calories a day deficit, so 1380 + 750 = 2130, slightly less than the 2300 she said MFP gave her to maintain. If 2880 were maintenance, deficit would be 1500/day, which is 3 pounds a week, not 1.5.
  • fb47
    fb47 Posts: 1,058 Member
    HakunaMatata137 wrote: »
    So, I was AWFUL with my diet this weekend. Yesterday, Saturday, I drank and ate a lot... about 2800 calories worth. And then today... around the same :'( All of last week though I stayed pretty much within my calorie limit. I'm at 1380 calories per day to lose 1.5 lbs/week. I've never really been able to stay right at that, but last week I averaged about 1400-1800 calories/day. And I worked out a lot. I think there might have been one day early last week that I had a little over 2000, but nothing as bad as this weekend.
    And I'd like to add that according to MFP, with my weight, I can eat 2300 calories/day to maintain my weight. And anything over that, I will gain. :(

    I'm so disgusted with myself, ashamed, and feel like I just undid so much progress. I even weighed myself on Friday and saw that I lost 3 pounds and was so happy about that. And I've lost 30 lbs total since January! But now I'm so upset with myself. What do you guys think? Do you think I'll gain weight after this weekend? And that I undid a lot of progress?

    Just forget it and move on.
  • lucerorojo
    lucerorojo Posts: 790 Member
    Forget it and move on. But also consider maybe changing to 1 lb. per week since you have problems with 1380 calories. You'd be able to eat another 250 calories which might cut back on these occasions that you are going over. 1630 cals per day would be much more sustainable.
  • errollmaclean
    errollmaclean Posts: 562 Member
    Congratulations on losing 30lbs!! Don't let a little set back of 1 bad weekend make you forget what a great accomplishment that is!!

    Failing is how we learn, and it's only a failure, if you don't learn from it!

    So what can you learn from it? Is your deficit too restrictive, causing you to binge? Was it the drinking (if you're talking about alcohol) that lowered your ability to make the choices you'd rather have made? Could you come up with a plan to counter what happened?

    Doing the rough math, you're only over by 1400, which isn't even half a pound. Don't forget part of being healthy is a healthy mental state. Dust yourself off, learn from it, smile knowing how far you've come and get back at it.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    What has worked best for me is to log the damage. As much as you can remember you've eaten yesterday and today, log it in your diary. Logging the food is the best tool I have to keep myself accountable. Once you've logged it, you might consider looking at the weekly nutrition stats so that you can see that over the course of the week it won't has nearly as much impact as you think. When you step on the scale, you will likely see a gain. Then again, you might not.

    We seem to be hard on ourselves when we don't measure up to our own expectations. If your best friend had done the same thing, would you be kinder to her than you are being to yourself? You deserve to give yourself some grace and forgiveness. Two days won't undo your progress.
  • sam_juggins
    sam_juggins Posts: 45 Member
    witchaywoman81 wrote: »
    FWIW, I’m impressed that you actually KNOW how many calories you went over. I know that when I feel I’ve “failed” I have a bad habit of stopping tracking. So take the fact that you still tracked it as a win. You’ve got this!

    ^^this^^
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Although you will most likely see a jump in water weight, according to my calculations you haven't even wiped out your deficit for this week. You went over enough to gain about a third of a pound, as some others have pointed out, but they aren't factoring in the other days at which you ate under maintenance.

    Good for you logging it all! Now because you logged, you know the extent of what happened and not to panic about it. In the future, maybe plan ahead and bank some extra calories for the weekend - or give yourself permission to eat at maintenance for those special occasions.
  • VUA21
    VUA21 Posts: 2,072 Member
    Don't punish yourself. One bad meal makes the same difference as one good meal. It's consistency that creates the change, just decide which direction you want that change, then get up on get back to working on yourself.
  • Neiross1
    Neiross1 Posts: 42 Member
    HakunaMatata137 wrote: »
    So, I was AWFUL with my diet this weekend. Yesterday, Saturday, I drank and ate a lot... about 2800 calories worth. And then today... around the same :'( All of last week though I stayed pretty much within my calorie limit. I'm at 1380 calories per day to lose 1.5 lbs/week. I've never really been able to stay right at that, but last week I averaged about 1400-1800 calories/day. And I worked out a lot. I think there might have been one day early last week that I had a little over 2000, but nothing as bad as this weekend.
    And I'd like to add that according to MFP, with my weight, I can eat 2300 calories/day to maintain my weight. And anything over that, I will gain. :(

    I'm so disgusted with myself, ashamed, and feel like I just undid so much progress. I even weighed myself on Friday and saw that I lost 3 pounds and was so happy about that. And I've lost 30 lbs total since January! But now I'm so upset with myself. What do you guys think? Do you think I'll gain weight after this weekend? And that I undid a lot of progress?

    You need to relax all you did was eat food. The feeling of guilt and shame is silly, what kind of life are you going to live if you are so stressed about any misteps. You had 2 bad days out of 150, your progress won't be halted.
    You will gain some water weight which you will quickly loss, so you undid nothing.

    I think you should talk to someone that you trust about how you feel, they might be able to give to a better perspective. I wish you the best.
  • h1udd
    h1udd Posts: 623 Member
    Wow ! ...... you sound like me .... well, me a few months ago, stupid damn deficit almost gave me an eating disorder. Seriously you need to sort your relationship with food out NOW before you start to ingrain bad habits into your life.

    you havent undone any progress in a weekend ... it just doesnt work like that ... at the very worse you will have stalled fat loss by a whole week ... so imagine going on that beach holiday in 2 months time and weighing 121.5lbs instead of 121lbs .... is anyone going to notice ? ... are you going to notice ?

    but thats at the very worse .. in reality, you have just fed your glycogen depleted body some much needed nutrients, and reduced the stress on it ... you will probably sleep a little better, workout a little harder and recover a little quicker ... all of which will, in the long term, work in your favour.

    chill out
  • mywayroche
    mywayroche Posts: 218 Member
    DON'T beat yourself up. You need to learn from mistakes, everyone does, but beating yourself up doesn't need to be a part of that process. A calm and rational look at what went wrong and how to improve the outcome next time is all that is needed.

    When we beat ourselves up we are effectively trying to condition our minds to be more resilient next time. This type of behaviour works best when standing up to dangers, often anger and frustration will win out over fear. Engaging your fight or flight will raise cortisol levels which I'm 100% sure doesn't help with weight loss... keep that stuff on hold until you're in danger!
  • lynn_glenmont
    lynn_glenmont Posts: 10,103 Member
    AnnPT77 wrote: »
    lynn_glenmont wrote: »
    Pascal56 wrote: »
    OK, so if your maintenance is 2300 and you ate 2800, that's 500 extra calories per day, so 1000 extra calories. That is less than half a pound. Your weight will likely show a higher gain that than for the next few days as you'll be retaining water. Stop beating yourself up and just get back on track. You've got this.

    She said she's on a 1.5 lb/week deficit with. 1380 kcal/day goal, so her maintenance is around 2880. So she ate at maintenance. No extra calories. No extra pounds. Any gain is water weight or extra food in the digestive tract.


    1.5 pound/week is 750 calories a day deficit, so 1380 + 750 = 2130, slightly less than the 2300 she said MFP gave her to maintain. If 2880 were maintenance, deficit would be 1500/day, which is 3 pounds a week, not 1.5.

    Whoops -- thanks. -- distracted math!
  • Silentpadna
    Silentpadna Posts: 1,306 Member
    Congratulations on the loss. This is not even a set back. It's just a couple of days at a little bit above maintenance. Nothing more.

    If you beat yourself every time you have a few days like that, you run the risk of sabotaging yourself mentally. If you've gone long enough to lose 30, you've gone long enough to make the process a habit. Just do what you habitually do. Practice discipline and you'll get better. Relax once in awhile (like you did) and be happy that you already know what works. The process will always work and you know how to do it.
  • mywayroche
    mywayroche Posts: 218 Member
    ScentOfScrotom wrote: »
    NO, you did NOT. Calories have no existence whatsoever, nether do joules or ergs or inverse fermions. THESE ARECTOTALLY FICTITIOUS. YOU ATE CARBON, LOTS OF CARBON, SOME OTHER ATOMS AND NUTRIENTS. BUT CARBON IS WHAT YOU NEED TO "WORRY" ABOUT

    Calories are a measure of heat energy. If you don't like measurements then stop studying science.
  • Silentpadna
    Silentpadna Posts: 1,306 Member
    mywayroche wrote: »
    ScentOfScrotom wrote: »
    NO, you did NOT. Calories have no existence whatsoever, nether do joules or ergs or inverse fermions. THESE ARECTOTALLY FICTITIOUS. YOU ATE CARBON, LOTS OF CARBON, SOME OTHER ATOMS AND NUTRIENTS. BUT CARBON IS WHAT YOU NEED TO "WORRY" ABOUT

    Calories are a measure of heat energy. If you don't like measurements then stop studying science.

    Don't feed this troll. Back by different names all the time....always the same garbage.
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