Went over maintenance

Glittzy321

I’m on 3rd week of losing weight. My goal is to lose 5kg. Currently I eat 1500 cals a day. My defecit is 300 cals. Yesterday I ate 3000 cals in total, so today I’m kinda feeling bad. Did this ruin progress ?!😞

SCoil123

You’ll be fine. It was one day. You can take an extra 100 calories off of your intake for the next few days and it will balance out if you’re worried about it.

Panini911

it happens. just move on. you slowed down the rate of loss but no you haven`t ruined anything. the key is to just jump back into the routine today.

lalalacroix

Your weight loss may slow this week but no you didn't ruin anything. You also may have some water weight gain which should drop off after a few days.

kimny72

It will slow you down a little, no big deal. Just get back on plan. It's all about the math, and what that does to your head . Everyone has bad days, the folks who succeed just shrug them off and keep going...

apullum

One day of overeating every now and then will have no impact on your long term weight loss unless you let it turn into multiple days of overeating.

Strudders67

As was said above, knock 100 cals off the next few days and you'll be back on track. I check my weekly average on the app. Although I try to stick to target on a day-to-day basis, it doesn't always work and some days I definitely eat /drink more than others. However, my weekly average is usually about right.

kam3190

In a math sense you were over your maintenence (1800) by 1200 calories so roughly you p[ut yourself behind by a total of 4 days. This is not exact obviously but prettty close. You didnt ruin anything. ALso look on your diary and see your totals for the entire week, some people look at their whole week average vs day to day.

amusedmonkey

Ruin your progress? No. Slow you down a bit? Yes. It happens, but it's not a big deal unless it happens so often to the point where you're spinning your wheels.

rianneonamission

One day doesn't ruin things at all. Overall you are still down, and that is what matters. You say you burn 1800 on average and you eat at a 300 cal deficit.

If you ate at maintenance over those three weeks:
21 days x 1800 cals = 37800 calories

Eating at 1500 for 20 days + 1 day at 3000:
20 days x 1500 = 30000 + 1 day 3000 = 33000

This means that over a 3 week period you have still netted a 4800 calorie deficit.

In short: Nothing is ruined at all.

Dilvish

Just remember that in order to keep the weight off, it has to be a lifestyle/habit change.

Simply dropping your caloric intake is fine but it needs to be something you can maintain. Add some weight/resistance exercise and incorporate eating less into a daily thing and you'll be able to keep that 5kg off. Why? Because once you reach your target weight then what? Do you simply go back to old habits? Do you stop eating better and stop exercising, even just a little? Or do you maintain the exercise and set yourself at a maintenance level of calories?

"Falling off the wagon" is not uncommon and in fact can be helpful. Many people incorporate a cheat/treat day into their new habits and on that single day a week they indulge in whatever they want as long s they return to the good habits the next day.