How to stop feeling fat over eating healthy

Ctlatosh

I work out 3x a week have lost 20 pounds last year, and have a good diet. BUT everytime i want to eat an apple or something that is healthy at night or during the day for a snack i over analyze it and think it will push me over my calories, carbs etc. any suggestions?

nossmf

Rather than focusing upon a single day's nutrition, try looking at your stats for the entire week. Some days will be a little more protein, or a little more calories; other days will be lower. It's the average over time which counts; a single day, higher or lower, will not destroy progress. This way high days (Thanksgiving) and low days (stomach virus, no eating) are mere blips along the road. If EVERY day is Thanksgiving we gain weight; if EVERY day is a stomach virus we lose far too fast. But so long as they are just the occasional day, and MOST of our days match our goals, we will reach our goals.

So if having an apple at night pushes you above that day's calories, so what? Not only is it a highly nutritious snack, but odds are yesterday or tomorrow will be under calories to offset.

Personally, I do not use hard numbers, but ranges: if my day falls within +/- 100 calories of goal, it's good. If my weight varies by +/- 3 lbs of goal, I consider my maintenance as working. If I stray beyond this grace range, I check my stats for the week, and if I'm +/- 100 calories for the week despite one weird day, then no sweat.

Corina1143

You are doing something right! You've done well so far.

For myself only--
My calorie goal is about 1500, so I prelog or plan about 1200 calories a day. That leaves me wiggle room.

Also-- the average apple has about 50 calories. A pound of body weight is about 3500 calories. 50/3500 = 70. So you would have to eat 70 apples to gain a pound(or lose one less pound). That's a lot of apples! 🍎

Being happy is worth a lot! I say "Eat the apple"!