WAT DO I DO NOW?!?!

Sparkle097

So my goal is to lose weight. I only have 5kg to lose. I’ve been eating 1400 cals for past 2 weeks and been working out really well. Today I was out with my parents for lunch and they ordered Nasi goreng (thai Fried rice) and Pattaya noodles (thai noodles). They had a lot of oils and stuff. At the end they ordered desserts which were chocolate based. I couldn’t say no to them so I just ate. I felt so guilty. I Defo went over my maintenance. Idk how much I exactly ate. I ate so much!!!!!!!!! I feel bad!!!! I may have eaten about 3000-4000 cals. Or more... idk

quiksylver296

It was one meal. Just move on.

Get back to tracking and logging at your next meal.

It isn't the end of the world.

tinkerbellang83

Don't waste time dwelling on it, one meal won't make you skinny, one meal won't make you fat.

Just carry on with your normal deficit and remember that the weight you see on the scales the next couple of days may have a chunk of water weight.

Redordeadhead

This is exactly the same as your "I feel like a loser" thread of almost 1 month ago. The answers gave not changed: one meal or one day, heck even one week, is just that. A short period in bigger picture of your life. Just get back to normal afterwards.

janejellyroll

Well, you can't uneat a meal. Get back on plan. It's just one day.

sardelsa

First, try to relax. Sounds like you had a very nice meal with your parents, hopefully got to enjoy what you ate and their company. Now, move on and continue what you have been doing before. I wouldn't try to "fix" it or restrict, just go back to normal. Sure you may not lose as much this week, but in the grand scheme it is just a blip in time. Learning how to deal with family dinners and indulgent meals and get back on the wagon will be the true lesson to be learned.

Silentpadna

I've got news for you: it won't be the last time. And it shouldn't be. There's nothing to fix - just know that there will be days where you'll enjoy it and move on. You have a regular plan and if you are vigilant to stay with it you'll be fine.

For some context: If you doubled your calorie intake for a day, what does that set you back? A few days? A week? If you are in this for the long haul, what's a week in the context of a few months, or decades? Or 5-10 times per year, you splurge? Not a big deal if your plan is to control your eating for a lifetime.

Just relax and stay in control of the frequency of times you choose to do this. Then choose what you want to do the next day. And the next....

kimny72

I would add to all the excellent responses you've already received - learning to eat well in situations like this are a valuable life skill. Not knowing your family dynamics, but I can certainly understand how you might feel like you had to eat everything your parents ordered. But did you "have" to eat 3000 calories worth? Are you over-restricting yourself normally, so when yummy food is set in front of you you overreact and stuff yourself? Are you using other people's expectations as an excuse for why you can't stay on plan? Are you willing to practice eating a bit more on special occasions without going overboard?

There is nothing wrong with every once and awhile throwing caution to the wind and deciding to eat more than usual, assuming you are able to get back on plan right away and not carry any guilt. But if that happens often, or if you go overboard often and then panic, it can leave you in a bad cycle of over-restrict, over-indulge, over-restrict, over-indulge. Finding the balance and figuring out how often you can have a "special occasion" and how far off plan you can go is a learning process.

Regardless of what your answers to these questions are, one day is not going to physically affect much of anything. Just get back to eating at your deficit, learn from the experience, and keep on going

jtechmart

What I have learned from this happening to me in the past, the most important thing is that 1 meal doesn't turn into multiple days or more of going off track. I find it's best to get right back on track to your routine as soon as possible. 1 meal shouldn't matter too much otherwise.

pinuplove

1. Log everything anyway. Even if it's a ballpark guess. Sometimes when I log it, the damage is not as bad as I anticipated and I feel better than I would have burying my head in the sand. Even if it's just as bad as I feared, I feel better for owning it.

2. Use this as a learning opportunity for how to react better next time. Could you have eaten less? Grabbed your stomach, groaned exaggeratedly, and refused dessert because 'I'm just soooo full!'? One meal every now and then won't derail you (if you don't let it) but knowing how to cope with situations out of your comfort zone is a valuable skill.

3. Chin up, today is a new day.

pinggolfer96

You enjoy the meal and experience. That’s what you do. I’m sure you’re not gonna be on your deathbed some day and think “darn I wish I never ate that meal with my parents”
Enjoy life and those moments then get back on track to your goals.