I had a Cheat Day today but I went overboard, how do I fix this?
zupyoo
Posts: 24 Member
I'm feeling A LOT of regret about today *yikes* what did I do today?? lol
I usually throw in a cheat day once a week and it has worked for me (I've lost steady weight since july)
My calorie daily goal is around 1900 and I lose about a pound a week on that but today on my cheat day I ate 4,260 calories and a whooping 576g of carbs what the heck happened.
Feeling like my whole last week is ruined now, how do I fix this guys? Do I just eat like 1700 calories whole next week maybe? i dunno.. damn.
dunno if it matters but im a Male, 6.3, 209lbs my total loss since july = 19pounds (doing the slow and steady aproach to make sure the weight stay off) I workout like 4 times a week.
I usually throw in a cheat day once a week and it has worked for me (I've lost steady weight since july)
My calorie daily goal is around 1900 and I lose about a pound a week on that but today on my cheat day I ate 4,260 calories and a whooping 576g of carbs what the heck happened.
Feeling like my whole last week is ruined now, how do I fix this guys? Do I just eat like 1700 calories whole next week maybe? i dunno.. damn.
dunno if it matters but im a Male, 6.3, 209lbs my total loss since july = 19pounds (doing the slow and steady aproach to make sure the weight stay off) I workout like 4 times a week.
6
Replies
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Don't do anything. Just go back on plan tomorrow. It was maybe 1500 calories over your maintenance, which equals maybe a third of pound of fat gain.
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That's only about 2,300 calories more than what you usually eat. If you're losing a pound a week on 1,900, that means your TDEE is 2,400. So you don't really have anything to "fix," you only ate 1,860 "extra" calories. That's not even a pound.
Obviously, you probably don't want to make it a habit to eat 4,260 calories. But nothing is ruined. Just get back on plan. There may be benefit in thinking about the situation and what happened to make you eat more than you wanted to eat, it may help you to plan how to avoid it in the future (I've found this to be very helpful). If there is anything to "fix," it's your understanding of yourself and how you can avoid doing things that you don't want to do.20 -
quiksylver296 wrote: »Don't do anything. Just go back on plan tomorrow. It was maybe 1500 calories over your maintenance, which equals maybe a third of pound of fat gain.
^ Yep. Log it and move on. You may see a bump on the scale due to water weight but it'll even out after a few days.
You might want to consider what made you end up eating so much. Unless, that is, it was a special occasion and you just enjoyed yourself.9 -
quiksylver296 wrote: »Don't do anything. Just go back on plan tomorrow. It was maybe 1500 calories over your maintenance, which equals maybe a third of pound of fat gain.
well damn, when you put it like that it makes me feel better! thanks kind stranger
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Just move on...it's not particularly material to the bigger picture.4
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Why does it look like she's sneezing in that gif? :huh:
OP, nothing to do. @quiksylver296 is right. Maybe reflect on what led to you getting carried away so you can handle it better next time or learn how not to set yourself up for such a big (unintended) overage.4 -
Why does it look like she's sneezing in that gif? :huh:
OP, nothing to do. @quiksylver296 is right. Maybe reflect on what led to you getting carried away so you can handle it better next time or learn how not to set yourself up for such a big (unintended) overage.
She let it go?!? :laugh:18 -
quiksylver296 wrote: »Don't do anything. Just go back on plan tomorrow. It was maybe 1500 calories over your maintenance, which equals maybe a third of pound of fat gain.
^ Yep. Log it and move on. You may see a bump on the scale due to water weight but it'll even out after a few days.
You might want to consider what made you end up eating so much. Unless, that is, it was a special occasion and you just enjoyed yourself.
It was stupid, my thought process was like this "Well its cheat day today I need to take advantage of this day since its one week until next time" one thing led to another and I went overboard. I usually only do a "Cheat meal" not a day so definetly gonna fix that for next week.2 -
quiksylver296 wrote: »Don't do anything. Just go back on plan tomorrow. It was maybe 1500 calories over your maintenance, which equals maybe a third of pound of fat gain.
^ Yep. Log it and move on. You may see a bump on the scale due to water weight but it'll even out after a few days.
You might want to consider what made you end up eating so much. Unless, that is, it was a special occasion and you just enjoyed yourself.
It was stupid, my thought process was like this "Well its cheat day today I need to take advantage of this day since its one week until next time" one thing led to another and I went overboard. I usually only do a "Cheat meal" not a day so definetly gonna fix that for next week.
If it's about food you don't usually eat then make some room in your calories during the week for them. If it's about having an unlogged meal, then yeah, take this as a learning experience.7 -
Don't worry about it, sounds like you're taking a really sensible and balanced approach to your weight loss, a cheat day now and again isn't bad!
Plus, if it is a one off sort of thing then really it won't affect your progress that much, if at all.
If you are still concerned then perhaps do a bit more excersiz this week but honestly, you're doing fab, keep it up!1 -
Are you going to go back to your old was of eating? Throw in the towel and eat like that everyday? Let yourself regain all the weight you worked hard to lose?
I'm betting the answer is no. It should be no.
Sometimes we trip and fall. But we don't just stay down and accept that as our future now. On the ground, feeling the cold dirt. No! We get back up and carry on.
Consistency is key. The one day you went overboard can be forgiven, if you get back on that weight loss train. You don't have to make it more extreme (adding exercise, restricting more). Just continue with what you normally do each day of your diet. As long as you keep going, you'll continue to lose the weight.
Just think of this day when you have your next cheat day as to have some more self control. Think of how it's made you feel.6 -
Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?3
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Why does it look like she's sneezing in that gif? :huh:
OP, nothing to do. @quiksylver296 is right. Maybe reflect on what led to you getting carried away so you can handle it better next time or learn how not to set yourself up for such a big (unintended) overage.
Carbs flew up her nose. They tickle. But she's trying to let it go.7 -
It was stupid, my thought process was like this "Well its cheat day today I need to take advantage of this day since its one week until next time" one thing led to another and I went overboard. I usually only do a "Cheat meal" not a day so definetly gonna fix that for next week.
Go back to cheat meals, it's a lot harder to overdo do it with just a single meal. Other than that, keep calm and CICO on.2 -
Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.0 -
Larkspur94 wrote: »Are you going to go back to your old was of eating? Throw in the towel and eat like that everyday? Let yourself regain all the weight you worked hard to lose?
I'm betting the answer is no. It should be no.
Sometimes we trip and fall. But we don't just stay down and accept that as our future now. On the ground, feeling the cold dirt. No! We get back up and carry on.
Consistency is key. The one day you went overboard can be forgiven, if you get back on that weight loss train. You don't have to make it more extreme (adding exercise, restricting more). Just continue with what you normally do each day of your diet. As long as you keep going, you'll continue to lose the weight.
Just think of this day when you have your next cheat day as to have some more self control. Think of how it's made you feel.
HELL NO I AINT GOING BACK TO MY OLD WAYS!! Thanks for this, this inspired me
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Fwiw, I’m impressed you actually know how many calories you ate on your “cheat day,” so well done for that!9
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exercise it off..eat a bit under each day..it isn't the end of the world. You also could just hop back on your plan and do what you were doing and maybe lose one week of losing.6
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Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
if you go "crazy overboard", is it really working though? excessive restriction leads to binges on what was restricted.2 -
As a side note: one of the things I've learned during my weight loss journey is to really savour my food, especially the treats. For example, I still eat chocolate, every day in fact, but I'll take one small square, crunch it a few times and let it sit in my mouth for a while and enjoy the taste. Then I swallow a little bit, crunch some more and let it sit again. I can savour that one piece for about as long as it takes to eat a whole chocolate bar and it's just as satisfying. Since I've started doing that I found that I have very little need for cheat-anything.6
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Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
You may find that it's easier to avoid going overboard if those foods aren't off limits in your normal routine. Try individually wrapped candies or mini cans of soda. These things are about 50-100 calories each, and budgeting that number of calories each day or every few days is probably better for long term consistency than eating large amounts of "forbidden" food and exceeding your calorie goal.12 -
Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
Don't feel guilty. You didn't kill anyone or rob anyone.
How does today's total compare to your "normal" cheat meal days? That's what you should compare it to.janejellyroll wrote: »That's only about 2,300 calories more than what you usually eat. If you're losing a pound a week on 1,900, that means your TDEE is 2,400. So you don't really have anything to "fix," you only ate 1,860 "extra" calories. That's not even a pound.
Obviously, you probably don't want to make it a habit to eat 4,260 calories. But nothing is ruined. Just get back on plan. There may be benefit in thinking about the situation and what happened to make you eat more than you wanted to eat, it may help you to plan how to avoid it in the future (I've found this to be very helpful). If there is anything to "fix," it's your understanding of yourself and how you can avoid doing things that you don't want to do.
I agree with all that, except that his TDEE is probably more than 2,400. He was losing with a regular weekly "cheat," which likely means going above that 1900 calories one day a week, every week. Plus, OP isa Male, 6.3, 209lbs
so I'm thinking the only way his TDEE is only 2400 cals is if he spends all day in bed with a feeding tube and appropriate tubing at the other end of the digestive tract.4 -
Please delete1
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lynn_glenmont wrote: »Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
Don't feel guilty. You didn't kill anyone or rob anyone.
How does today's total compare to your "normal" cheat meal days? That's what you should compare it to.janejellyroll wrote: »That's only about 2,300 calories more than what you usually eat. If you're losing a pound a week on 1,900, that means your TDEE is 2,400. So you don't really have anything to "fix," you only ate 1,860 "extra" calories. That's not even a pound.
Obviously, you probably don't want to make it a habit to eat 4,260 calories. But nothing is ruined. Just get back on plan. There may be benefit in thinking about the situation and what happened to make you eat more than you wanted to eat, it may help you to plan how to avoid it in the future (I've found this to be very helpful). If there is anything to "fix," it's your understanding of yourself and how you can avoid doing things that you don't want to do.
I agree with all that, except that his TDEE is probably more than 2,400. He was losing with a regular weekly "cheat," which likely means going above that 1900 calories one day a week, every week. Plus, OP isa Male, 6.3, 209lbs
so I'm thinking the only way his TDEE is only 2400 cals is if he spends all day in bed with a feeding tube and appropriate tubing at the other end of the digestive tract.
Normally I allow myself one cheat meal every week and probably hit around 3,000 calories that day, thats why I felt bad about yesterday. But i'm already back on today and feel much better, i'm eating good today and also hitting the gym. lets go!2 -
Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
You may find that it's easier to avoid going overboard if those foods aren't off limits in your normal routine. Try individually wrapped candies or mini cans of soda. These things are about 50-100 calories each, and budgeting that number of calories each day or every few days is probably better for long term consistency than eating large amounts of "forbidden" food and exceeding your calorie goal.
Perhaps you are right, I guess I just feel it wouldn't be satisfying to have such a small amount but maybe im wrong there.1 -
Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
if you're over eating to the point of feeling guilty, then it obviously isn't working.7 -
TavistockToad wrote: »Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
if you're over eating to the point of feeling guilty, then it obviously isn't working.
I should have said normally it's working, I usually never feel guilty after my normal weekly cheat meal because I feel I deserved it but yesterday was not how I normally do it, I lost controll. That being said, I felt terrible yesterday and i'm super happy to be back to eating clean for this next week.3 -
TavistockToad wrote: »Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
if you're over eating to the point of feeling guilty, then it obviously isn't working.
I should have said normally it's working, I usually never feel guilty after my normal weekly cheat meal because I feel I deserved it but yesterday was not how I normally do it, I lost controll. That being said, I felt terrible yesterday and i'm super happy to be back to eating clean for this next week.
What we are trying to suggest is that you are looking at it as a one time error. Perhhaps it is.
If it happens again you need to consider that your method is not working effectively enough. 2 steps forward and one step back could be done differently to be just 2 steps forward.
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Poisonedpawn78 wrote: »TavistockToad wrote: »Poisonedpawn78 wrote: »Why do you feel the need for cheat meals. Are you restricting a food that you enjoy or a macro? Or is it just a higher calorie day?
It's supposed to be a cheat MEAL not a day but yes it's a day I can eat stuff I normally can't eat like you know soda, candy etc. if I eat those things in my regular week I find it hard to hit enough protein etc. without going over my calorie goal. I have lost 19 LBS with this method so it's working for me, but today was just crazy overboard so I felt guilty.
if you're over eating to the point of feeling guilty, then it obviously isn't working.
I should have said normally it's working, I usually never feel guilty after my normal weekly cheat meal because I feel I deserved it but yesterday was not how I normally do it, I lost controll. That being said, I felt terrible yesterday and i'm super happy to be back to eating clean for this next week.
What we are trying to suggest is that you are looking at it as a one time error. Perhhaps it is.
If it happens again you need to consider that your method is not working effectively enough. 2 steps forward and one step back could be done differently to be just 2 steps forward.
I get your point, thanks for that, perhaps you are right.. this is something I need to consider.2 -
You just have to move on. For a lot, if not most people, this could be the beginning of a downward spiral. DONT punish yourself for it. It happens. Take the loss and keep moving!1
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