what do you do when you are WAY over?

femmerides

So today is Father's Day and I went out of my way to make all of my husband's favorite dishes. So...that means LOTS of high calorie food...Anyways, I was WAY WAY WAY over on calories despite my small portions.

So what do you do to balance out a super bad day? I know I'm retaining a lot of water and there is NO way i ate 3500 calories this weekend. I was 196.2 on friday and 203 today. what??? lol. I know it's not legit but still, it REALLY sucks to see that on the scale.

Anyways, any advice would be helpful. Thanks!

jenniefromtherock

Forgive myself and start again tomorrow! I was over by almost 200 calories!

CodyD18

Well unfortunately there really isn't a whole lot you can do besides go crazy and almost kill yourself exercising! Some days you just go over. Tomorrow is a new day. That's how I see it anyway.

lorischlitz

It's probably water weight. I wouldn't get to frustrated. I would do a little extra exercise. Maybe, walk for 30-60 minutes or so. Have a coffee and get some energy .. Plus coffee is a diuretic.

Bryank930

I don't let it bother me. Just try to make your goal the next few days. ONE day isn't going to destroy all your hard work.

sammys1girly

It's ok to have one of those kinds of days here and there. Just don't weigh yourself til later in the week after you've had some good workouts and good eating days so you don't get too discouraged. I was way over today too, b/c of our father's day picnic. Enjoy the days you get to celebrate with family and friends and remember they are the most important things in life, not just the number on the scale.

reneelee

Drink lots of water tommorrow and eat a little lighter on prosseced carbs, including whole wheat, brown rice ect..

Wendysworld13

Breathe. Start with promising yourself not to get on the scale after you have eaten bad things. Then get back on the wagon tomorrow, up your water a little bit, and move on with your life. One bad day will not ruin your plan. It just delays it a little bit!!!

runningfromzombies

Stay away from the scale for a few days, even if you usually weigh every day; this isn't "real weight" that you've gained, and it'll probably have normalized by the time you return to the scale 4-7 days later. (But in the meantime, staring at that number is still disheartening! So take the batteries out and bury the thing in the closet.) Drink lots and lots and lots of water. It'll help cleanse your system a bit faster. And lastly, don't worry too much about it. (: Holidays are infrequent and we all mess up once in a while. The important thing is to go back to your usual routine tomorrow, both nutritionally and fitness-wise, and keep on keeping on. (:

sarah307

I did a similar thing the other day...


1. log it.
2. accept it.. let it go..forgive yourself... you're human
3. end your day, start NEW tomorrow.


(personally) I don't try to "fix" it the next day by eating way low (if it's over 500 calories) or by eating super clean.. b/c that just makes me want to go over the next day and it turns into a never ending cycle!

jessilea53

It probably is just water. Just start tomorrow as a new day. Keep up with your calories and exercise. Drink lots of water.

We all have days like that. Dont kick yourself for it. Like you said you didnt eat over you calories enough to gain that weight in legitimate lbs.

Keep up the hard work!

Jessica

scantrll

I would try and drink a few extra glasses of water to help flush your system out. And know that tomorrow is another day and all you can do is move forward! :happy: Don't stress, you know what you need to do, just keep doing it.

texasladysv

When you have a bad day, or weekend, you just START FRESH! Do Really GOOD the rest of the week & cotinue on... You Celebrated & had a great weekend, and that is life~ you enjoyed yourself... Now is time to keep going, & just keep pluggin on... Within a week or so, your weight should be back to what it was, drink lots of water that always helps... It may take a few days or a whole week, but as long as you are continuing you are doing what you can, & that is all you can do...

Good luck~

lauristewart

I would agree with everyone else, do not weigh maybe until Wednesday, watch everything the next few days.....cut back a little on the carbs....Just get refocused, don't beat yourself up and get back on track!!

SheilaSisco

My advice (and I've been where you are... lol) DON'T let it get to you... DON'T kill yourself trying to work it all off immediately.. DON'T try to eat LESS in the next few days to counteract it (it doesn't really work that way and you'll only send your body into survival mode, which you DON'T want)... DO drink LOTS of water to get rid of the water weight... DO forgive yourself... and DO just get back on the wagon tomorrow. I can (almost) guarantee that weight will be gone again within a week or two.

kr3851

A couple of years ago at work we all got a copy of this book called. SUMO. Shut Up and Move On. Best book ever...

Basically, allow yourself to wallow for a little while, but then Shut Up and Move On. Tomorrow is a new day. How many days have you been under by 50 or 100 calories? Do you worry about going and eating to make up for it? I haven't looked at your diary... but I don't think so.

Wait a couple of days - eat well, drink plenty of water and stick to your normal exercise routine. Then weigh and see that although you had a bump in the road, it is smooth again now!

AlexandraR2011

Drink a lot of water! I chug water like no one's business and eat light the next day. Don't feel bad or anything! It's a celebration day just be tighter on eating this week Also if you weighed after eating that's probably what bumped you up on the scale. I know I didnt gain 5 pounds in 7 hours

ghoztt

Enjoy the food that you had. Go to sleep. Wake up tomorrow with a fresh calorie counter. Get back on track and keep going. Easy!

Don't ever feel guilty about going over for one day. You've worked hard to stick to your goals for this long, don't let one measly day discourage you. Or two. Just so long as you keep going that's the important thing.

becalee26

I excercise the day after burning about 600 cals and I don't eat them back as I normally would do.

cokpara

i would say stay away from the scale for a while... sometimes it's mentally counterproductive... just drink water to flush things out and start over new tomorrow. you know that extra "weight" you saw on the scale is water weight also, not your true weight... so don't even sweat it, just sweat it up tomorrow!!!

femmerides

thanks everyone! you guys are awesome! i think it's awesome that for once i'm not SUPER pissed at myself. i thought "ya, i probably shouldn't have had that extra 1/2 a burger" but then i was over it. i'm just going to focus on water tomorrow and just eat like i normally would. :-) thanks for all the support! i love my MFP family!

ladyluck4210

Tomorrow is a new day! You can call this your "cheat day" and just try and stick to a decent diet the rest of the week. Also, drink as much water as you possibly can. We are all going to have days where we don't do very well. As far as your weight. I never weigh myself during the day. If I do I go crazy b/c I sometimes weigh 10 lbs heavier than I do in the morning. It depends on when you weighed yourself, especially if you just ate and drank a bunch of water.

jrhm

Everyone hit it on the head, tomorrow is a new day. Forget this bad one, just start fresh tomorrow. However, I wouldn't do anything rash, just your normal foods, liquids and exercise. This too will pass. I have added low calorie Gatoraid to the things I like to drink, water sometimes, makes me feel bloated, the electrolites in Gatoraid really help, especially when exercising. We all have bad days, one of the tricks is to learn to eat small portions on special occasions, then you can enjoy the foods without overdoing.

anthony438

Forgive myself and start again tomorrow! I was over by almost 200 calories!

This. I managed to overshoot by about 980 or so. I was up about 3 lbs today, but it won't last.

I try to just log it, accept it, and move on with it.

l3ugjuice

What do I do? I dont worry about it too much, and just start over again the following day.

You are going to have ups and downs. You are going to have days where you just eat too much, you are going to have days...maybe even weeks...where the scale doesnt move at all or worse yet moves the wrong direction...just roll with it. Losing weight just takes time, so dont sweat the small things too much. If you feel up to it and have the time, maybe exercise more...but I'm of the opinion, personally, that I'm already exercising as much as I can handle anyway so even a little binge doesnt really change my overall gameplan.

its_betty

I look at the overall week. The iPhone app has a nice weekly view that shows calories over/under per day averaged for the week. So if I stuck to plan all week but ate 1000 extra one day, my average overage per day over the week is 142 calories. That's about .25 of a pound I probably won't lose that week. I'm usually ok with that for a special occasion!

ImperfektAngel

ha! I just said something similar, I cheated for fathers day but am back on track today, I didnt even weigh myself because I knew the numbers would be disappointing, will wait til maybe the end of the week to weigh in

keiraev

In the past I would've probably thrown in the towel and sabotaged all the progress I had already made- which is basically what caused steady weight gain over a couple of years of yo-yo dieting.

For the past 6/7 weeks since I started on here I have probably had 2 or 3 days just like that and fingers crossed I have learned to draw a line under it and start again. Never ever way yourself the next day- it's completely counterproductive, I leave it a week sometimes more of getting back on track and then weigh.