Went over calories
SymphonynSonata
Posts: 533 Member
I'm not sure how much I went over my calories, but by mental calculations it was enough for about a day and a half worth of food. How do I make up for this? I don't exercise, so, do I just go back to normal today? Do I not eat today, and back to normal tomorrow so that my weekly average looks good?
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Replies
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You move on. You don't starve yourself today in order to make up for yesterday, that's certainly not sustainable or happy. You just need to acknowledge that life happens, and today's a new day in which you get to start fresh.0
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First, do not panic!
second, carry on logging and eating today like a normal day.0 -
I have to admit, I'm panicking a little bit. I went from 121 to 125, and i know I didn't eat THAT much, but now I'm just wondering how long before I'm back to where I was
Perhaps I'll stop weighing daily, I haven't been so morbidly depressed in like five years. lol
thanks, guys!0 -
Why dont you exercise? ;/ this would be the best way to make up for it in my opinion and by eating well (not necassarily less) for the rest of the week. I wouldnt over stress about it though, we all have the odd binge day (or week like I did last week! ¬.¬).
Edit: youre not overweight at all anyway so even less worries :P0 -
It's one day.
As noted above... just move on. What's behind you is behind you.
Now if going over becomes a routine occurrence... then you need to pinpoint what's going on. Is your approach too rigid and depriving for example?
But if it's merely a blip on the radar... don't sweat it.
Remember, there are 3500 calories in a pound of fat. Slight slip-ups here and there aren't going to make any meaningful difference with your fat loss goals.0 -
I am not allowed to have scales in the house so I do not get on the scales every day. I wouldn't suggest daily weighing
was it very salty (I know my binges would be) because it might be a bit of water in there too.
but yes, stop panicking, pick yourself up, dust yourself off and start again. keep it sensible, one splurge is not going to be the end of the world unless you make it the end of your journey!0 -
Just carry on.
Usually, after I have a big day like that, I really don't feel like eating much the next day anyways, so I am typically a little light on calories naturally. If you feel like throwing in an extra cardio workout, go for it, but don't feel like you need to try to make up for it.
Just get back on track and don't overindulge often enough that it stops your progress.
Besides, it probably isn't as bad as you think. You gain a huge amount of water after you have been eating healthy and maintaining a deficit then overeat carbs. Every gram of carb you eat under those conditions that gets stored as glycogen picks up 4 parts of water with it, so your water weight goes way up.0 -
If you didn't - go back and log yesterday. You might be surprised. I think you're getting bogged down in the minutia of weight loss. Set some goals (realistic/measurable) and then work toward meeting them. Make them based on getting healthy and not about losing weight.
When you do this - you'll relax about the day to day junk and concentrate on what's really important - getting healthy.0 -
As someone posted a pic yesterday that said, "one bad meal didnt make you fat, just like one good meal wont make you skinny".
and you can change that to day.
Went over one day?
Dont sweat it. No big deal. If you really want just lower your next few days by maybe 100-200 to chase 'em, but even at that I wouldnt even worry about it.
If you dont allow yourself to occassionaly go over then you will drive yourself insane.0 -
I like what someone on another post said about this same sort of thing:
"Log it, own it and move on."
It was one day, it happened, and now it is time to get back to better habits.0 -
I didn't log this past weekend because I went out of town to get drunk with my friends. Yeah, I will say it.
I did try to pick better menu items while eating out, but I didn't log. I was going to, but I just said ehh what the hell. Give me a beer!
I just went right back at it. Some of your weight could be water from high sodium, just fluctuation, who knows ...
Get back at it and the weight will go off again. You didn't just throw out weeks of hard work in 2 days.0 -
No need to "make up for it." Just carry on...
And stop the mental calculations, they're likely grossly inaccurate. Log your food so you can hold yourself accountable.0 -
The beauty of it is every day is new and every day is yours to win. Keep on keepin' on........0
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If you didn't - go back and log yesterday. You might be surprised. I think you're getting bogged down in the minutia of weight loss. Set some goals (realistic/measurable) and then work toward meeting them. Make them based on getting healthy and not about losing weight.
When you do this - you'll relax about the day to day junk and concentrate on what's really important - getting healthy.
THIS.
Especially at 120 something pounds, you don't need to worry yourself like that. I would recommend not weighing every day. A woman's weight fluctuates sometimes daily due to water retention, it doesn't mean a thing.0 -
Do as you did before.. Question, why no exercise?0
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Thanks, everyone! I really appreciate it. :-) I do count and weigh everything ordinarily, but last night was the exception. I ate two poptarts (800 calories), 2 sandwiches (250 each), and some pretzels, cottage cheese and mozzarella cheese which I did not account for, but imagine to be around ~200-300 calories extra.
I don't exercise because I've found that (FOR ME) when I diet (for weight loss) and exercise at the same time, I'll quit one for w/e reason and end up quitting both all together. I prefer to begin exercising when I'm at my goal weight and on maintenance. :-) Likewise, I get INSANELY hungry when I exercise. If I burn 100 calories exercising, I want to refuel with 500 calories, so I've found that (FOR ME) it works best when I'm on maintenance and have more calories to play with and exercise at night right before bed so I don't get ravenous :P
I just ate a delicious egg sandwich. Ty again guys! <33 I feel so much better, and FWIW I peed and lost a few ounces so that made me happier.
ETA: Oh, while I was singing the blues IRL my friend reminded me that I drink about two quarts of juice everyday, and a cup of tea, and a cup of coffee, and a bottle of water so I mean I have about a good 8-12 pounds (Okay, perhaps that's an exaggeration) of liquid in me at any given point LOL0 -
So, you ate 1600 calories. I doubt that this is over your TDEE unless you are a very tiny person, so you aren't going to gain anything.
Editing to add: 2 QUARTS of juice? That is a lot of calories.0 -
Just a note, 2 pop tarts (1 package) are 400 calories, not 800.
Unless you had 4 pop tarts (2 packages).0 -
So, you ate 1600 calories. I doubt that this is over your TDEE unless you are a very tiny person, so you aren't going to gain anything.
Editing to add: 2 QUARTS of juice? That is a lot of calories.
It's 40 calories for the juice, I get the little low calorie packages from Wal-Mart. I am 5'3 1/2, and it's 1600 calories on top of the 1,300 I had previously for the day. lol, I went crazy.Just a note, 2 pop tarts (1 package) are 400 calories, not 800.
Unless you had 4 pop tarts (2 packages).
I had 4 poptarts (2 packages). But they're so good and irresistible. I think I need to ban Poptarts from my house until I can learn a little restraint....Or start lifting heavy specifically for the Poptarts. You know, screw the health benefits.0 -
It's 40 calories for the juice, I get the little low calorie packages from Wal-Mart. I am 5'3 1/2, and it's 1600 calories on top of the 1,300 I had previously for the day. lol, I went crazy.
Okay. Well, that still is not enough to gain weight. You might have a smaller loss this week. Just don't make a habit of it.
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I have to admit, I'm panicking a little bit. I went from 121 to 125, and i know I didn't eat THAT much, but now I'm just wondering how long before I'm back to where I was Perhaps I'll stop weighing daily, I haven't been so morbidly depressed in like five years. lol
thanks, guys!
I agree with not weighing often. Really, if you are making long term changes, you will see results over time. I know it's hard not to be looking for daily/weekly results, but it helps, as long as you are fairly consistent with your program ( not perfect), to just trust the numbers on the scale will be different a month or two from now.0 -
I had 4 poptarts (2 packages). But they're so good and irresistible. I think I need to ban Poptarts from my house until I can learn a little restraint....Or start lifting heavy specifically for the Poptarts. You know, screw the health benefits.
I understand that quite a view weightlifters use Poptarts as fuel.0 -
I have to admit, I'm panicking a little bit. I went from 121 to 125, and i know I didn't eat THAT much, but now I'm just wondering how long before I'm back to where I was Perhaps I'll stop weighing daily, I haven't been so morbidly depressed in like five years. lol
thanks, guys!
I agree with not weighing often. Really, if you are making long term changes, you will see results over time. I know it's hard not to be looking for daily/weekly results, but it helps, as long as you are fairly consistent with your program ( not perfect), to just trust the numbers on the scale will be different a month or two from now.
I would have to disagree about not weighing often. The scale is the most important tool in the house. Not the weights. Not the gym. Not the bike. Not the sneakers. Not the hiking shoes. Not the swimming trunks. But weighing the main object we are all dealing with here: our bodies.
The scale. Is and will always remain the single most important tool to guide you on a daily basis. Yes, sure we have daily fluctuations based on DOMS, sodium intake, hydration/dehydration, etc... . But, like an 18 wheeler weigh-in along the interstate, it tells us how much our rig weighs, what we are carrying in it and that can all help us calculate how much fuel the rig needs or doesn't need to make it along the day's journey.
http://www.youtube.com/watch?v=7W-SGNh3AD0 0 -
Hey guys,
Just a quick update (incase anyone else in a similar situation stumbles upon this in a panic like I was), I ate my goal calories yesterday, no more, no less, and when I woke up this morning I was 122 pounds. The day prior to the 125 day, I was 121.8. So, a two ounce gain -- not bad, not bad!
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Your weight fluctuates not only daily but hourly...so if you HAVE to weight yourself every day, do so at the exact same time every day (preferably first thing in the am AFTER going to the bathroom but BEFORE eating anything...that's when you weigh the least). I would recommend once a week though, or at least every other day or it can make you a little crazy. Also, 1600...no biggie. I am a 5' 1" person who doesn't exercise much either, who's goal is 1200 calories/day and I occasionally eat that many calories. Do I freak out? No, because that is not a normal day for me, therefore it's not going to effect my weight. And coming in at 1300...that's a good day! An excellent day! You'll still lose weight with those numbers. Log as you eat to see where you stand throughout the day...don't wait til the end of the day or you'll see how all those calories snuck up on you causing a panic attack...0
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Oh, and if you have a bad day again, just shrug it off. Tomorrow is a new day...don't starve yourself to make up for it...just start over. You'll be fine. Good luck!!! 0
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I would not starve myself today to make up for yesterday. It happens to all of us sometimes. I was over yesterday too, only by about 50 calories, but it's ok. Even if you went over by a lot, one day isn't going to matter in the long haul. Just keep logging and try to get stay on your normal allotment over the next few days.
You mentioned feeling depressed (even though you shouldn't - a few pounds is no big deal, and you sound like you're at a fine weight right now!)-- might I suggest some exercise? Aside from helping out with burning calories, it really really makes a HUGE difference in your mood. It will actually make you feel happier!!
Good luck, don't sweat the small stuff!!0 -
Your weight fluctuates not only daily but hourly...so if you HAVE to weight yourself every day, do so at the exact same time every day (preferably first thing in the am AFTER going to the bathroom but BEFORE eating anything...that's when you weigh the least). I would recommend once a week though, or at least every other day or it can make you a little crazy. Also, 1600...no biggie. I am a 5' 1" person who doesn't exercise much either, who's goal is 1200 calories/day and I occasionally eat that many calories. Do I freak out? No, because that is not a normal day for me, therefore it's not going to effect my weight. And coming in at 1300...that's a good day! An excellent day! You'll still lose weight with those numbers. Log as you eat to see where you stand throughout the day...don't wait til the end of the day or you'll see how all those calories snuck up on you causing a panic attack...
lol, yeah! Thank you! I ate 2,900ish though. I'm super lucky for only gaining .2, I think!0 -
This is a great attitude to have.The beauty of it is every day is new and every day is yours to win. Keep on keepin' on........
Remember to drink extra water today to help your body remove sodium from your excesses of yesterday.0 -
Forgive yourself and move on. Today is a new day, just stick to your everyday goal.0
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