Help - did great until 9pm yesterday then lost it :-(

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copper33
copper33 Posts: 12
in Motivation and Support
So I have had a good start to my diet, sticking to my calorie and exercise goals for the last 4 days. Then yesterday, it got to 9pm and I couldn't resist having a glass of wine - I thought one would be OK,but I should know better by now - one glass turned into two and then I got the munchies and had two pieces of buttered toast as well!

What should have been a good day turned into 500 calories over my allowance :-(

Someone give me a kick up the backside!

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  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
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    Are you eating enough?

    Maybe this will help


    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits


    "Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
    With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
    With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
    With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
    and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode) "


    plan your meals put a little something sweet in there , but plan for it...
  • skinnyb450
    skinnyb450 Posts: 288
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    I'm going to bump for a later read :)
  • copper33
    copper33 Posts: 12
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    Are you eating enough?

    Maybe this will help

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    plan your meals put a little something sweet in there , but plan for it...

    Thanks - great link. I think you're right - I've noticed this pattern previously. OK for about 3/4 days then will power disappears (particularly in the evenings) and I gobble back the deficit of the previos few days.

    I've read that it's really tough if you're trying to get from the top end of your healthy bmi to the middle ... : /

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