need guidance getting back on track after vacation

forevermaryb
forevermaryb Posts: 108 Member
in Health and Weight Loss
Hi all, I went away this past week on vacation and ended up going far, far more off-track than I anticipated. It was like the flood gates opened and I couldn't control myself from eating large quantities of fatty, sugared, high calorie (low nutrition) food. I did try to include fruits, vegetables and lean proteins, but I "cheated" more often than not. However, now that I am back to reality and am really determined to reach my goal weight, I am not sure of where I should start. According to my pre-vacation weight of 156 (I don't dare step on a scale until the morning), as a 5'9" tall, 46 year old female, my BMR is 1431, TDEE is 1967, what calorie level should I be looking at? Before vacation, I was trying to average around 1600 calories per day, which I had been gradually increasing from 1200 calories per day. I mistakenly believed a bigger deficit would lead to quicker weight loss, so I was following advice I had read here and was increasing my calories in an attempt to overcome a plateau. Should I go back to 1600 (TDEE -15%), or should I go to 1574 (TDEE -20%), or cut back further for a short while to "detox" my system and get me back to not being hungry all the time or craving foods I shouldn't have on a regular basis? I need a plan so I don't have a total freak out/melt down after stepping on the scale tomorrow!!!!!

Replies

  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Just go back to doing what you were doing, since it was working for you. You will probably have a gain when you hit the scale...but a portion of that will be water weight and will go away, so don't freak out. No need to "detox" or anything, just get back on the horse.
  • DavPul
    DavPul Posts: 61,406 Member
    Just go back to doing what you were doing, since it was working for you. You will probably have a gain when you hit the scale...but a portion of that will be water weight and will go away, so don't freak out. No need to "detox" or anything, just get back on the horse.

    ^This. It was one week. None of us got fat because we ate too much for a single week. Return to whatever your normal pre-vacation routine was and continue as if nothing happened. Because nothing happened.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I agree with what was said above.

    In the past, I have done crazy things when I got back from vacations such as lower my calorie goal, do extra cardio, etc...and all that left me feeling tired, still fat, and just plain bad about myself. But, if I just go back to doing exactly what I was doing before the vacation started, I get back to where I was pretty quickly and then start progressing even more.
  • conniemaxwell5
    conniemaxwell5 Posts: 943 Member
    I agree with the above plus drink lots of water. I travel for work and always have difficulty just because every meal is eaten in a restaurant and it's hard to gauge what you're eating, plus all the sodium in restaurant food. While I'm gone and especially when I get back, I drink about 50% more water than usual. The water weight from the travel food gets flushed out in 2-3 days and it seems to help me get myself back on track more quickly too.
  • forevermaryb
    forevermaryb Posts: 108 Member
    Thank you all for your replies. I really appreciate it. Back to a diet with lots of vegetables, lean proteins, fruits, and complex carbs, plus extra water, starting tomorrow for me then. I am really hoping all the walking I did off-set some of my calories, but I will find out tomorrow.
  • DavPul
    DavPul Posts: 61,406 Member
    if that's the particular diet you happen to enjoy, then go right ahead.

    but i'd like to highlight the fact that all that really matters is that you hit your calorie number. "fat" proteins, simple carbs, drinks besides water, and pretty much anything you can fit into your calorie budget will let you lose weight. you know, while enjoying yourself and being less likely to binge.
  • forevermaryb
    forevermaryb Posts: 108 Member
    if that's the particular diet you happen to enjoy, then go right ahead.

    but i'd like to highlight the fact that all that really matters is that you hit your calorie number. "fat" proteins, simple carbs, drinks besides water, and pretty much anything you can fit into your calorie budget will let you lose weight. you know, while enjoying yourself and being less likely to binge.

    I actually feel better eating a diet like that. Sugar, fat and simple carbs only make me feel bloated and increase cravings. In moderation, I do allow myself foods I crave when I am not on vacation. It was the total abandon of trying to stay within a calorie limit and not paying attention to nutritional value that not only concerned me, but made me feel lethargic and bloated. I have found much more success with weight loss if I don't look at "a calorie is a calorie". It makes a difference for me. If other people can eat a diet sticking to their calorie limit regardless of the nutritional value of their food, then that's great. However, for me (whether it's my age or activity level), I do have to pay attention to nutrition if I want to lose.

    I stepped on the scale the morning (holding my breath) and I was "freaked out" prematurely! I was almost the exact weight I was when I left for vacation!! However, I don't feel very energetic and am feeling like I have a food hang-over, so I am actually looking forward to getting back on track.

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