OVER my calories AGAIN!

seekingjoyandfitness

Hi! I am just so discouraged and not sure where to go from here. I have been trying to lose .5 lbs a week and I use my Fitbit Flex to help give me an accurate calorie burn. In the last 3 days I have overeaten by 800 calories... this is OVER maintenace, not over the 250 per day deficit. I just don't know what to do. I am feeling so discouraged and just wanting to beat myself up. I KNOW it is not a pound, but I am just so emotionally upset that I went over by such a large number. Ugh! Help?

Thanks

SLLRunner

How much is your calorie allowance? Are you eating your exercise calories back?

I ask because it sounds like you might not be eating enough to keep you satiated.

Also, don't beat yourself up because it will hurt. :bigsmile: Just reassess and find out why you are going over calories.

blazingsun14

Yes, make sure that you eat some of your exercise calories back. Or else on a day in which you don't exercise you will feel more hungry and eat more.

What is your calorie limit? If it's 1200-1600, you'll probably have to stick to low calorie meals like salads, oatmeal, yogurt, fruit and if you're a fan of Chinese food, homemade Wonton soup is low calorie compared to most Chinese food. Little high on sodium though. So watch that.

I know it sucks, but once you get past that craving stage you won't feel hungry anymore

Add me as a friend if you like! I'd be happy to give you some motivation/support!

seekingjoyandfitness

Thanks for the caring response. My fitbit burn is around 1800- 2000 calories per day (for maintenence), but i eat like 2400 calories a day!!

h9dlb

Eat less

Kalikel

Divide the overage in two and deduct it from the next two days. Not as punishment, just to even it all up.

Maybe spend a few more minutes at the gym.

It's cool. You'll be fine in the end.

SLLRunner

Thanks for the caring response. My fitbit burn is around 1800- 2000 calories per day (for maintenence), but i eat like 2400 calories a day!!

Oh. Gotcha.

You might try to eating smaller portions.

SLLRunner

Divide the overage in two and deduct it from the next two days. Not as punishment, just to even it all up.

Maybe spend a few more minutes at the gym.

It's cool. You'll be fine in the end.

Actually, that's a great idea. In other words, don't eat over every single day, and eat slightly under a few other days. I've done that often and it does all even out. It's the week's end balance that counts.

riirii93_

eat lower calorie meals and snacks. try incorporating high protein high fiber lower fat

MicheleWE

Sometimes we just have to be a detective and figure out what is pushing us to go the wrong direction. One bad day is no big deal, but when it happens with regularity it is time to assess what we are doing and what maybe causing it.
Is it possible that your cycle is causing you to overeat? Like stronger cravings or just feeling hungrier?
Are you getting enough rest? Sleep shortages tend to make me want to eat more.
Are you eating enough protein and fiber? These two keep you feeling fuller which helps withstand cravings.
Can you look at your diary and see the things you are gravitating towards? When I eat sugar to often it kicks off a "binge" attitude that is difficult to overcome. I can eat small portions from time to time and be okay, but to much and I'm a goner, so I try to watch my sugar intake. Occasionally salty foods will do that to me as well, but that is usually after I've over done it with sugar.
Are you measuring/weighing your portions to keep them on track? Do you preplan your days? This is very helpful especially if you know there is something special you want to eat later in the day. I knew I had a party in the evening so the first thing I put on my diary for the day was the dinner and dessert then I worked the rest of my day around it. I know that's not always possible to do but very helpful when you can.
Also, I tend to keep all my breakfast, lunch, dinner and a few snacks at a set calorie range (it does vary occasionally) so if I don't know what I am having I still have a good amount of calories to work with later in the day. EX: Breakfast and lunch are around 400 calories, dinner is usually 500.
I hope one of these tips or questions will help you in some way.
I'd also say, forget the last few days and just move on. It may work for some, but when I blow it I don't try to make up for it on another day because I know I would start a bad cycle. I don't even try to do extra exercise to make up for it. I just keep consistent with my plan. Plus when I blow it, it's usually so bad there is no making it up. So I forgive myself and start fresh with the next meal back on track.

2013sk

Sometimes we just have to be a detective and figure out what is pushing us to go the wrong direction. One bad day is no big deal, but when it happens with regularity it is time to assess what we are doing and what maybe causing it.
Is it possible that your cycle is causing you to overeat? Like stronger cravings or just feeling hungrier?
Are you getting enough rest? Sleep shortages tend to make me want to eat more.
Are you eating enough protein and fiber? These two keep you feeling fuller which helps withstand cravings.
Can you look at your diary and see the things you are gravitating towards? When I eat sugar to often it kicks off a "binge" attitude that is difficult to overcome. I can eat small portions from time to time and be okay, but to much and I'm a goner, so I try to watch my sugar intake. Occasionally salty foods will do that to me as well, but that is usually after I've over done it with sugar.
Are you measuring/weighing your portions to keep them on track? Do you preplan your days? This is very helpful especially if you know there is something special you want to eat later in the day. I knew I had a party in the evening so the first thing I put on my diary for the day was the dinner and dessert then I worked the rest of my day around it. I know that's not always possible to do but very helpful when you can.
Also, I tend to keep all my breakfast, lunch, dinner and a few snacks at a set calorie range (it does vary occasionally) so if I don't know what I am having I still have a good amount of calories to work with later in the day. EX: Breakfast and lunch are around 400 calories, dinner is usually 500.
I hope one of these tips or questions will help you in some way.
I'd also say, forget the last few days and just move on. It may work for some, but when I blow it I don't try to make up for it on another day because I know I would start a bad cycle. I don't even try to do extra exercise to make up for it. I just keep consistent with my plan. Plus when I blow it, it's usually so bad there is no making it up. So I forgive myself and start fresh with the next meal back on track.

^^^^^

I think she answered it all - Great reply MicheleWE - I took some of your advice here too... Thanks : )

Joannesmith2818

When I started I was looking through other peoples food diary's to get an idea of how to eat at a lower calorie level.

KarenJanine

Open your diary so we can see what you are eating.

Are you getting enough protein, fat and fibre? (these foods will help with satiety - people often restrict fat too much which can cause excessive hunger).

In anycase, going over for a few days wont cause any damage. Any weight gain is likely just to be water bloat that will dissipate after a few days.

TLB86

I was in the same kind of situation as you for a few weeks with birthdays, bank holidays etc. I drank (my biggest & tastiest problem) and ate not thinking about calories because it was a celebration etc. After I felt so unhealthy, fat and just not myself at all, I was even gaining some of my well earned weight loss back!! Something had to change!

I got up dusted myself off and said I WILL DO THIS! I don't need to starve or have a boring social life I just need to log what I have both food, drink, spices, water and workouts and ask myself what I really want... tons of wedges OR a little less wedges and a glass of vino?! I re-calculated my calories on MFP and got back to it.

I have been doing this for around 2 weeks now and although I haven't lost the 5lb I put on, I do however feel better and have started to see slight changes in my body again. Most importantly I FEEL LIKE ME AGAIN!!!

I f you ever need some incouragement or just a friend then feel free to add me. I am nowhere near perfect and do go over at times because I am human and love fun to enjoy life.

Good luck sweety and I hope you feel you again soon x

melaniecheeks

Log as much as possible before you eat it.

FindingAmy77

Make the Cut(s)
With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.
Making little changes like these will really add up in the long run.

Check the calorie content of the foods you recorded in your food diary on paper or keep your actual food diary online with About.com's Calorie Count. Pay attention to serving sizes, make sure you eat the right amount of food and if your portion consisted of two servings, be sure to double the calories. Use a measuring cup or scale to measure your portions until you learn to "eyeball" them.

Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives.

And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a time. And then, one day at a time.

Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular. Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make (and stick to) will add up in the long run.

Burn it Off!
Becoming more active will knock the remaining 250 calories out. For example, a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes.
Experts agree that it's easier to exercise than to cut the same number of calories that exercise shaves off. In other words, it's just plain easier for us to be a little more active than to do without more food to achieve the same calorie reduction.

SLLRunner

Are you getting enough rest? Sleep shortages tend to make me want to eat more.

DING, a lightbulb just went off in my head! :bigsmile:

For several months, I've was doing massive overtime for work and not getting to bed on time to get my full 7.5 to 8 hours of sleep, getting up for my workouts each morning, and therefore I was only getting 5 to 6.5 hours of sleep on most week nights and tired as all get out. I was also ALWAYS hungry during the day.

However, this last week, I have been doing no overtime, getting to bed on time, and getting my full 8 hours in, and I feel fantastic and I have not been as hungry during the day.

I think rest really plays a factor into weight because if we get too tired we most likely are not putting the same energy into our workout, therefore with eating more to satisfy hunger we either maintain or gain.

sshintaku

I TOTALLY eat too much when I am not sleeping enough. I figure it's my body's way of finding energy sources elsewhere.

When I was learning to cut back portions, having a cup or tea really helped me. I know it's summer and that might not sound so great now, but maybe a glass of lemon water or iced tea instead of reaching for a snack?

ge105

You might also try eating more filling food. For instance, if I eat fruit for breakfast I'm hungry in an hour. If I have an egg, sticks with me till lunch, even for the same calories. Some people say oatmeal is pretty filling like that but I don't like it. If you don't mind it you might give it a go though. Or fill up on lower calorie things like veggies.

seekingjoyandfitness

Sometimes we just have to be a detective and figure out what is pushing us to go the wrong direction. One bad day is no big deal, but when it happens with regularity it is time to assess what we are doing and what maybe causing it.
Is it possible that your cycle is causing you to overeat? Like stronger cravings or just feeling hungrier?
Are you getting enough rest? Sleep shortages tend to make me want to eat more.
Are you eating enough protein and fiber? These two keep you feeling fuller which helps withstand cravings.
Can you look at your diary and see the things you are gravitating towards? When I eat sugar to often it kicks off a "binge" attitude that is difficult to overcome. I can eat small portions from time to time and be okay, but to much and I'm a goner, so I try to watch my sugar intake. Occasionally salty foods will do that to me as well, but that is usually after I've over done it with sugar.
Are you measuring/weighing your portions to keep them on track? Do you preplan your days? This is very helpful especially if you know there is something special you want to eat later in the day. I knew I had a party in the evening so the first thing I put on my diary for the day was the dinner and dessert then I worked the rest of my day around it. I know that's not always possible to do but very helpful when you can.
Also, I tend to keep all my breakfast, lunch, dinner and a few snacks at a set calorie range (it does vary occasionally) so if I don't know what I am having I still have a good amount of calories to work with later in the day. EX: Breakfast and lunch are around 400 calories, dinner is usually 500.
I hope one of these tips or questions will help you in some way.
I'd also say, forget the last few days and just move on. It may work for some, but when I blow it I don't try to make up for it on another day because I know I would start a bad cycle. I don't even try to do extra exercise to make up for it. I just keep consistent with my plan. Plus when I blow it, it's usually so bad there is no making it up. So I forgive myself and start fresh with the next meal back on track.

Michele, thank you so much for taking the time to respond, as well as everyone else. It was so helpful