If you splurge on something.....

retromomof2

If you splurge on something, it be a meal or a snack or a night out, how do you hold yourself accountable? Do you just allow yourself to go over your calories/fat etc for the day and move on? Do you eat less the next day? If you are doing it often I understand that you will/could not lose anything that week but how do YOU handle it? I am curious to hear what other do?

Shutterpillar

I try to exercise more that day to allow myself more calories and try to burn fat.

Then I drown myself by drinking 50 bazillion gallons of water the next day to try to flush all the sodium out of my system.

Missylydia

bump

Noctuary

I usually have planned the splurge I guess. I rarely eat anything that isn't from the kitchen any more. So when I splurge I do so after a good workout or when I've had a lower calorie meal. I plan for them so they fit in. But...even if not? I eat it. I enjoy every friggin piece of its yummy goodness. And then that's it. There is no emotional judgement made by me and my food. We don't work that way. I eat. I move on. I don't let it affect the rest of my day or week. If you start taring yourself up over a donut..first you are way too emotional to not wear diapers. Second...you just ruined the splurge and where does that get you? Nowhere. Eat the damned food and move on with your day. :laugh:

pittielover23

I let myself go over on calories once a week, and that is because I have on meal where I indulge myself. I try and keep portion size down, but I usually have a little booze and something yummy to eat. I stay on track with my other meals for the day though. I don't like the idea of beating yourself up or restricting your calories other days of the week though. I think that if you screw up, you pick yourself up, dust yoruself off, and continue on.

Fidgetferguson

If it's a small overage, I just give myself a pep talk and move on. If it's a large one I do try to make up for it, but subtly. Meaning, if I went over 300 cals, I don't just cut 300 cals from the next day. I'll add a little on to my cardio each day, or cut out a treat I had planned later in the week, something like that. So overall I still average out around where I need to be, but I don't starve myself or work myself to death one day to make up for an error in judgement

ewhitis

If I have time, I go to the gym that same day and try to work off the excess. Doesn't always happen:sad:

Aetarac

I usually try to plan it out and adjust intake accordingly. Might do light workout after if I have already done daily. If sudden and spur of moment I just accept it and move on; treat the next day as a new day and don't hold over day before.

retromomof2

This is great feedback. Thank you for sharing. This is coming from a person who really has never counted calories by their actual number.

anubis609

Mine are somewhat planned, even if they're not, it's guiltless. I just go right back to my normal afterwards. Consider it a spike day, if you will. There will obviously be a fluctuation result, but fluctuations leave just as easily as they arrive.

TS65

My settings have me set for a 500 calorie defecit (1 lb per week loss). If it's less than 500 calories, I don't worry about it (I'm still losing, just more slowly). If it's over 500 calories, then I still don't worry about it and move on to the next day (and try to be extra-diligent to stay on target).

This is about lifestyle changes. There are going to be life situations that will interfere with how you eat. If you "blow it," move on. It's in your past and has nothing to do with your future. (ok, so what if you lose 1/4 lb less this week, you'll still get there if you stay on target most days).

shimila1101

My splurge is when my bf and I have our "date night". It's always on a weekend so I work out that day and then fit the meal into my allotted calories. Sometimes I do just say "screw it" and go over. I enjoy food for food and if I want a good tasting, bad for me meal, I'll have it. I do find that I'm making healthier choices automatically now but I still want the occasional burger and fries.

MicMar66

I try to plan my splurge days by not eating back all my exercise calories in the days leading up to it. I write EVERYTHING in my food diary so I know where I stand calorie wise. If I go over calories and I haven't planned for it, then I will make sure I have 'caught up' by next weigh-in.

MMAsac

Well, I try not to let it happen, but it does and will happen to everyone. The best thing you can do is to not worry or fret over it. It happened Just move on and forget about it. Stress is a weight killer, just take it in stride and get back on track

cindy859

I tell myself that it is okay--log in everything i ate and move on. You can't be perfect everyday, that's just a part of life.

SolidGoaled

My weekly splurge usually involves beer and chicken wings. On the day of my splurge, I eat very light meals throughout the day to "save up" calories for the evening, AND I put in an extra long/intense workout that day as well. The following day, I usually go back to my regular program.

Sometimes I will take 200 cals off my diet per day for a few days to make the calories balance at the end of the week, but I don't do this very often - only if I have really OVER indulged. Sometimes I just have the splurge and just blow it off.

One splurge meal doesn't usually bother me. Its when I screw off for several days in a row that screws with me.

MsFitnFabulous

I usually wait for a few days to make sure I really, really want it. Then I go for it. If I'm over, I'm over but that's happened maybe a dozen times since Jan so I'm not too worried.

taso42_DELETED

Log it (or don't) and move on. Never try to compensate by eating less the next day or "working it off". I flew a little bit off the handle this weekend myself. No worries.

Missylydia

I tell myself that it is okay--log in everything i ate and move on. You can't be perfect everyday, that's just a part of life.

I, personally just had a bad splurge. Thankfully the first so far, but I wasn't gonna log it. After reading this it inspired me to just face up to it and log it. Well I think it certainly put me off doing that (splurging) again any time soon. What a load of junk I ate! Ew!

CakeFit21

Mine are somewhat planned, even if they're not, it's guiltless. I just go right back to my normal afterwards. Consider it a spike day, if you will. There will obviously be a fluctuation result, but fluctuations leave just as easily as they arrive.

this exactly.

littlemissanguissette

I start over the next day. I try not to go "ooh, screw it...I already messed up!" and go crazy with food for the rest of the day, but it's hard. I've had a few really, REALLY bad days the past few weeks and I'm trying to get out of that habit.

Definitely try not to beat yourself up over it, and just start again the next day.

marji4x

I try not to beat myself up when it happens. So far it happens once every week or every other week but I keep in mind that I am trying to create a calorie deficit each day (-500 in my case) and so the extra calories aren't making me gain weight, just keeping me from losing as much weight as I could have that week.

I try to eat right 90% of the time and allow for the ocasional 10% goof-ups. I have a lot of friends who like to eat out so it happens. I try to be careful, I don't always behave myself, but so far I've been steadily losing so if I have a bad weekend I don't hate myself.

callipygianchronicle

No guilt: first and foremost. It's just food. And even an entire week of off-the-rails eating is really nothing when you look at your weight-loss journey as a whole.

That said, I plan most splurges. I think of my calorie deficit in more global terms and tend to look at how I manage things over the course of a week, versus feeling the need to be net-zero every single day. But, that is what works for me, it;s not what works for everyone. So, for an event like Easter, I ate 100 to 200 calories less each day during the five days leading up to the big feast, and allowed myself to splurge with the extra calories on a single day. These are minor increases in deficit, mind you. Not dramatic ups and downs.

If I accidentally go over calories due to mismanagement, I acknowledge and move on. I use it as motivation to increase my focus for the remainder of the week. I do not increase my deficit or exercise after the fact, simply because I feel there is a difference between planning for extra calories and punishing yourself through restricting food and increasing exercise.

pandafoo

No guilt: first and foremost. It's just food. And even an entire week of off-the-rails eating is really nothing when you look at your weight-loss journey as a whole.

nice reminder, yolanda! esp. since for the entire past week, i've been completely off the rails! i used to believe in not having a cheat day, but i think i should plan for a cheat meal once a week. would probably keep me more sane!

generally, if i know i'm going to splurge on a certain food, i will exercise more that day, or go back to normal eating the day after. but i wouldn't make up for a bad day of eating by eating much less the next day. otherwise, i'd come to resent the weight loss journey and feel like i can't enjoy food.

if you do splurge, let it be without any guilt, and savor every morsel!

dustyhockeymom

I agree with everything that has been said so far. I would add one more thing. Splurge on something you really want not just mindless eating.

DustinReiner

Ha, good question.

For me personally it all "depends" on the splurge or the accidential overage.

If I've been working out a lot that week or so and have been super disciplined, I'll let myself have a little splurge as a reward. (I’ve read that a reward is good for the psyche every now and then, EVERY now and THEN. Not all the time)

If I accidently go over, by a small amount. Ok, so I went over by a small amount don’t’ get all bunched up over it. It also keeps me from going all nuts over the small stuff. No penalty!

If I go over by a couple hundred and I was blatant, or I go out to eat with friends or some other excuse. I penalize myself and work out harder the next time. Either what I call “penalty time” on the bike or some other cardio exercise.

If I have to cut a workout short for some unforeseen reason, (work, bad timing on my part or some other reason I could of avoided) I penalize myself and do an extra set of sit ups, or more time on the bike.

If I miss a workout, I make it up on Saturday, usually my day off or extra sets during the week.

AnneGenevieveS

If I splurge (or have a binge) or a weak momment that put me over my calories...

I get my butt working out to burn it off!!

everyone goes over sometimes, so don't kick yourself too much. just do some exercise and call it a day.

Pebble321

I don't change anything hthe next day - except for making an effort to keep to my planned calories.
I had a GREAT splurge on the weekend - high tea in the afternoon, my favourite "haven't-been-there-for-3-years-since-I-moved-away" thai restaurant for dinner and spicy egss in another favourite cafe the next day.
Now its back to normal programming. Oh, and I still lost .5kg in spite of being at a conference and eating restaurant food for a week. Maybe my body appreciated the change, my head certainly did!