Making up for "cheating"

SugarBug493

I overate a bit this weekend and I'm the type that makes up for the excess over the next few days.

For the next two days I will only be eating 900 calories to make up for it, before resuming my normal 1500-1600.

What can I eat for those 900? I eat 3 meals usually with 2 snacks?

I don't normally cheat this way so don't worry. I don't cheat often but I don't feel comfy leaving any surplus above 500 just as if it never happened. I have a very small deficit to work with as is so 1000 calories makes a BIG dent in that.

randomtai

This is a bad idea... brush it off and move on. There is no cheating with food.

SugarBug493

This is a bad idea... brush it off and move on. There is no cheating with food.

Why? It's 2 days. It's not like I'm eating 900 everyday. I always make up for it this way. I still want my deficit. If I were to leave it I'd have no deficit. Just never had a big splurge like this before.

randomtai

This is a bad idea... brush it off and move on. There is no cheating with food.

Why? It's 2 days. It's not like I'm eating 900 everyday. I always make up for it this way. I still want my deficit. If I were to leave it I'd have no deficit. Just never had a big splurge like this before.

Because it's a disordered way of thinking about food.

SugarBug493

:-/ ...

I didn't realize eating lighter for a few days after a fun weekend is an eating disorder. Okay then.

Salford_IT_Help

On my holiday I went over my goal and typically had no or little deficit. I treated this as just a delay in the eventual weight loss.

The previous posters reply indicating going below 1200 calories (you suggested 900 calories) would be a bad idea. This might be to the 'Starvation Mode' warning from MFP. Basically you reduce your calorie intake to a point where the deficit does not help weight lost and your body holds onto the fat and your weight loss stalls.

Just get back to normal small deficit and diet for an extra week to get to your goal.

cw106

i over indulged thursday ( unplanned). and last night/ today(planned night out/lunch treat with elderly relative.
for thursdays excess i did an extra 100 mins of squash and swimming.sorted.
for this weekends excess. just about to do 2 x 1 hour swim sessions.net calorie weekly goals will be achieved and start a fresh week tom with a clean slate.
cutting cals from diet alone way too harsh and not very sensible.
g luck

shireeniebeanie

It's not a race! Don't think of it as getting "behind".

Eat at your regular deficit, work out a little harder today if it makes you feel better, and move on! Eating at that kind of deficit is effectively punishing your body.

You need to change the way you think about this--it's supposed to be about taking *good care* of your body.

shireeniebeanie

:-/ ...

I didn't realize eating lighter for a few days after a fun weekend is an eating disorder. Okay then.

900 calories is.

SugarBug493

On my holiday I went over my goal and typically had no or little deficit. I treated this as just a delay in the eventual weight loss.

The previous posters reply indicating going below 1200 calories (you suggested 900 calories) would be a bad idea. This might be to the 'Starvation Mode' warning from MFP. Basically you reduce your calorie intake to a point where the deficit does not help weight lost and your body holds onto the fat and your weight loss stalls.

Just get back to normal small deficit and diet for an extra week to get to your goal.

Uh yeah a fat person does not go into starvation mode. Muscle catabolism might happen if you are a bodybuilder and have like 10% body fat or something.

It takes a LONG time to go into starvation mode not 2 days. Also you don't think because I overate by 1300 calories that my body has those calories stored to use tomorrow? :-/ Kind of funny that your body would just discard it as if it never happened. It must not know you ate it then.

bwogilvie

The previous posters reply indicating going below 1200 calories (you suggested 900 calories) would be a bad idea. This might be to the 'Starvation Mode' warning from MFP. Basically you reduce your calorie intake to a point where the deficit does not help weight lost and your body holds onto the fat and your weight loss stalls.

This is a myth. The real "starvation mode" (adaptive thermogenesis) does not lead to weight loss stopping, just slowing (because you're burning less energy as your body gets cooler and stops repairing itself), and it takes a lot longer than 2 days to kick in.

OP, I don't think there's anything wrong with eating lightly for a couple days after a feast, but if you find yourself feeling really hungry or crabby, there's no reason to set 900 calories as an arbitrary limit. Personally I would just aim for 100-200 calories below my normal goal for a few days, and then go back to my normal goal. Weight loss isn't a race.

PlumpKitten

I'd eat two meals of 400-500 calories each, like a brunch and a dinner. That's actually not particularly extreme if you fill up on lots of veggies and lean protein.

You could have a veggie omelet with wheat toast and skim milk for brunch. And then a chicken breast and salad for dinner.

No, it's not dangerous, unless you are an anorexic teen or a child - or doing this all the time. People often go on cleanses and juice fasts, etc, for a weekend, and consume far fewer calories than that.

Return_of_the_Big_Mac

Stop trying to "make up' for a bad day. The best thing you can do is get back on to the schedule. Consistency will be a far better outcome than some sort of equity in the calories you ate.

SugarBug493

It's not a race! Don't think of it as getting "behind".

Eat at your regular deficit, work out a little harder today if it makes you feel better, and move on! Eating at that kind of deficit is effectively punishing your body.

You need to change the way you think about this--it's supposed to be about taking *good care* of your body.

So basically create the same deficit through exercise. How is that different from doing it through diet? Wether you eat 1500 and burn 600 o get a net of 900, or eat 900 from the beginning, it's the same thing.

shireeniebeanie

No, it's not dangerous, unless you are an anorexic teen or a child - or doing this all the time. People often go on cleanses and juice fasts, etc, for a weekend, and consume far fewer calories than that.

Just because people do it doesn't make it a good idea.

geebusuk

Because it's a disordered way of thinking about food.

Sounds like planning lower calories is an ORDERED way of thinking about food.

However, I would still caution that this sort of thing can easily lead to more 'cheats' - as your body starts to REALLY want more calories.

Further, if you're already at a high deficit for your situation, it may be less than idea to increase it further, leading to muscle rather than fat loss.

SugarBug493

I'd eat two meals of 400-500 calories each, like a brunch and a dinner. That's actually not particularly extreme if you fill up on lots of veggies and lean protein.

You could have a veggie omelet with wheat toast and skim milk for brunch. And then a chicken breast and salad for dinner.

No, it's not dangerous, unless you are an anorexic teen or a child - or doing this all the time. People often go on cleanses and juice fasts, etc, for a weekend, and consume far fewer calories than that.

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

randomtai

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

You are reaching and reading things that are not there...

SugarBug493

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

You are reaching and reading things that are not there...

You said it's a disordered way of thinking about food. That's a pretty obvious judgement. I don't binge and restrict binge and restrict. I do this maybe once every few months. Not everyday.

Since this sounds like that, that would be the obvious disorder to judge my post by.

werdnek

I do get where you are coming from when you over indulge and for your piece of mind and as recognition of this you want to move it down to 900 calories for a couple of days. So go fish instead of red meat - but not on an ongoing basis because meat is packaged with iron and B vitamins. Go cucumbers, tomatoes, celery, kale, spinach, broccoli - all good healthy low calories. However, cherry tomatoes (the small ones) have more sugar so not them. Have no fruit for two days - all fruit has sugar. But only for two days, if you continue on the rush thing you will end up with sagging skin and a hollowed out sickly face. You go girl. Glad you came for advice. Sorry you got reprimanded by your "support" group. Let's step back and give the girl what she needs. Positive support..

just4nessa

I don't try to make up for going over one or two days, but if you really want to make it up, why not just reduce by 200 for 5 days? It will be the same net effect, it's easier to incorporate into your daily routine, and you won't feel deprived during or afterwards. You will not lose or gain weight based solely on those two days of eating above or below your goal; it's a long-term, on-going process. Best of luck to you.

randomtai

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

You are reaching and reading things that are not there...

You said it's a disordered way of thinking about food. That's a pretty obvious judgement. I don't binge and restrict binge and restrict. I do this maybe once every few months. Not everyday.

Since this sounds like that, that would be the obvious disorder to judge my post by.

It is a disordered way of thinking about food. No one said anything further than that, you are projecting. No one said you binged, only you.

SugarBug493

I don't try to make up for going over one or two days, but if you really want to make it up, why not just reduce by 200 for 5 days? It will be the same net effect, it's easier to incorporate into your daily routine, and you won't feel deprived during or afterwards. You will not lose or gain weight based solely on those two days of eating above or below your goal; it's a long-term, on-going process. Best of luck to you.

I understand what you mean, but for me I can't stand eating under 1600 for more than 2 or 3 days. I like food and when I do that for so long it starts to feel overly restrictive and I'm actually more likely to give in, versus just 2 days where it's all or nothing. I'm good at doing it and getting it over with and then returning to normal eating.

RHachicho

Just moving beyond the ego-maniacal lecture. This doesn't sound that bad but perhaps spread it over a longer period. People are correct in that at 900 calories a day you might get some muscle loss. Perhaps spread the load over a week rather than trying to recover in 2 days?

Also it's better to exercise it off if you can. Your body runs very differently when your diet is sufficient. It's true that calories in < calories out is the ultimate arbiter of weight loss. But actually eating things will have you feeling better and having more available energy thought the day.

PlumpKitten

You're welcome!
I often do this. It's fine. I find two light days a good way of motivating myself to get back on track, especially after an indulgent period. (I just had three birthday parties - my two daughters and I are all August gals)!


Never mind all the people lecturing you. 900 calories is not exactly starvation, especially for only two days. And everyone has different ways of dieting.

My tip? I'd skip snacking for those two days. That means you can have pretty normal-sized meals.

Most Lean Cuisine meals are 250-350. You could have one for lunch, one for dinner, and supplement with side veggies / undressed salad. And still probably fit a yogurt / fruit in for breakfast.

BTW, I have a doctor friend who is in very good shape. If he's stuffed himself the night before, he will skip breakfast, and just have a very light lunch and dinner the next day. No harm seems to have come to him!

SugarBug493

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

You are reaching and reading things that are not there...

You said it's a disordered way of thinking about food. That's a pretty obvious judgement. I don't binge and restrict binge and restrict. I do this maybe once every few months. Not everyday.

Since this sounds like that, that would be the obvious disorder to judge my post by.

It is a disordered way of thinking about food. No one said anything further than that, you are projecting. No one said you binged, only you.

Yeah because I did and I thoroughly enjoyed myself. But now it's done. And this is my way of getting back on track. It always has been. And it's no different from normal people eating a bit less over more days or exercising harder over a few days. I just prefer to do it quicker because the longer it takes me to work it off the more it feels like a punishment and it's not. It's just balancing it out.

randomtai

thanks for actually answering my question and not assuming I do this everyday like I have binge eating disorder or something. :-/

You are reaching and reading things that are not there...

You said it's a disordered way of thinking about food. That's a pretty obvious judgement. I don't binge and restrict binge and restrict. I do this maybe once every few months. Not everyday.

Since this sounds like that, that would be the obvious disorder to judge my post by.

It is a disordered way of thinking about food. No one said anything further than that, you are projecting. No one said you binged, only you.

Yeah because I did and I thoroughly enjoyed myself. But now it's done. And this is my way of getting back on track. It always has been. And it's no different from normal people eating a bit less over more days or exercising harder over a few days. I just prefer to do it quicker because the longer it takes me to work it off the more it feels like a punishment and it's not. It's just balancing it out.

Good Luck. :flowerforyou:

shireeniebeanie

It's not a race! Don't think of it as getting "behind".

Eat at your regular deficit, work out a little harder today if it makes you feel better, and move on! Eating at that kind of deficit is effectively punishing your body.

You need to change the way you think about this--it's supposed to be about taking *good care* of your body.

So basically create the same deficit through exercise. How is that different from doing it through diet? Wether you eat 1500 and burn 600 o get a net of 900, or eat 900 from the beginning, it's the same thing.

Because: a) you rarely burn as much as you think and b) you'd be eating enough to fuel being more active, which is a positive thing for your body.

I'm not even talking about creating the same deficit. I do eat my exercise calories on days when I'm more active. I don't get hangry or feel the need to binge, but do have a sustainable and balanced way to live with food.

Temptations will continue to happen. Celebrations happen all year, and they're usually centered around good food. Don't start out like this--cutting back so severely "just this time" that watching what you eat becomes an unmaintainable chore.

It's not just a choice between gaining or losing. There's also a thing called maintenance! Remembering that takes all the pressure off. The beautiful thing is that if you don't eat at goal (deficit), you usually stay the same (unless you ate 3500 calories OVER your maintenance level, which is probably well over 1,200 calories/day).

SugarBug493

It's not a race! Don't think of it as getting "behind".

Eat at your regular deficit, work out a little harder today if it makes you feel better, and move on! Eating at that kind of deficit is effectively punishing your body.

You need to change the way you think about this--it's supposed to be about taking *good care* of your body.

So basically create the same deficit through exercise. How is that different from doing it through diet? Wether you eat 1500 and burn 600 o get a net of 900, or eat 900 from the beginning, it's the same thing.

Because: a) you rarely burn as much as you think and b) you'd be eating enough to fuel being more active, which is a positive thing for your body.

I'm not even talking about creating the same deficit. I do eat my exercise calories on days when I'm more active. I don't get hangry or feel the need to binge, but do have a sustainable and balanced way to live with food.

Temptations will continue to happen. Celebrations happen all year, and they're usually centered around good food. Don't start out like this--cutting back so severely "just this time" that watching what you eat becomes an unmaintainable chore.

It's not just a choice between gaining or losing. There's also a thing called maintenance! Remembering that takes all the pressure off. The beautiful thing is that if you don't eat at goal (deficit), you usually stay the same (unless you ate 3500 calories OVER your maintenance level, which is probably well over 1,200 calories/day).

I'm actually a sedentary short female. My maintenance without exercise is 1600. I eat that same amount, and my exercise burn (which needs A LOT of exercise to make a difference) is the only deficit I have. 1300 is WELL over my maintenance. IF it were something like 500cals over, then I would just leave it. But this erased my ENTIRE deficit.plus some. And progress is what keeps me motivated.

That's how I got fat. "Oh I had a bad day, no worries I'll just eat normal again tomorrow" Yeah. that tends to add up over the years.

SrJoben

:-/ ...

I didn't realize eating lighter for a few days after a fun weekend is an eating disorder. Okay then.

Well saying that it IS an eating disorder might be putting it a bit strong. But let me put it this way, I know a person with ED, and attempting to 'fix' binges like this does not go well for her. You don't really want to get into a binge/restrict pattern.

You over ate for a day or two. It's not a big deal, sometimes we eat too much, sometimes we eat too little, it happens. Just get back on track and move on.

SugarBug493

:-/ ...

I didn't realize eating lighter for a few days after a fun weekend is an eating disorder. Okay then.

Well saying that it IS an eating disorder might be putting it a bit strong. But let me put it this way, I know a person with ED, and attempting to 'fix' binges like this does not go well for her. You don't really want to get into a binge/restrict pattern.

You over ate for a day or two. It's not a big deal, sometimes we eat too much, sometimes we eat too little, it happens. Just get back on track and move on.

I'm not your friend. I've been doing this since I started dieting. I've just never had a cheat this big. The only difference is that I have a smaller number to work with.

ETA : I never binge and restrict. I restrict and continue eating normal when done. that's the difference.