I just ate 3,200 calories, What now?

Jadesfattorment

I just ate 3,200 calories..my goal was 1,200-1,400. Sighhh.. Is there any way I can recover from this without weight gain? What should I do for tommorow? I feel so terrible right now, sorry I have to put this on the forms but I just really need to know how I can avoid these days and recover from them because I always gain weight from this. Thanks for your time. Any advice helps a lot! Hopefully all is going well for you guys!

~I love new friends, feel free to add me, I hope I can be a good support for you all .~

Elizabeth_C34

Go for a hard workout and burn off some of it.

Secondly, forgive yourself. Tomorrow is a new day so treat it as a fresh chance to do better. Don't worry if you stumble a few hundred times along this road. We all do

mistresseeyore

Go for a hard workout and burn off some of it.

Secondly, forgive yourself. Tomorrow is a new day so treat it as a fresh chance to do better. Don't worry if you stumble a few hundred times along this road. We all do

I agree. Do a work out.. A long hard one.

DesertSunsetRain

Just move on from it and continue with things tomorrow. Even if you gain a little, it's going to slip right back off. You only went about 1000ish over. That's not even a full pound. You are fine, things are fine... you aren't going to gain a pound from this that will never come off.

Charger440

No point in worrying about one day. Besides fer that many calories it musta been good! Get up tomorrow and continue like nothing happened.

lstnlondry

Drink lots of water & yes, forgive yourself & move on! Take a look at my diary because you are not alone!

lilmisslollipop

Don't worry about it too much! We all have our bad days....Actually, today, I ate 1500 calories...JUST for lunch. But I've accepted that today hasn't been a great day for me. It's in the past, I can't go back in time and stop myself. But, the future is clear of any mistakes, so look forward, not back.
Tomorrow, just get back on track. Work out a bit harder and burn more calories, drink a heap of water and tea and don't beat yourself up to much about it.
Again, we ALL have our bad days. It's impossible not to slip up every now and then when losing weight. Just keeping moving forward.

melaniecheeks

Learn from the experience - how did this happen? What would you differently next time?

Jadesfattorment

Tell myself NOO drop the cookie!

healthchick

Whats done is done, do not starve yourself tomorrow, simply work out a bit harder. This journey is about living so there will be days when it all goes wrong, the key is not to panic. You can do this

lunglady

Just let it go.....

aa1440

I agree with everyone else.

Also, try to put food in your diary before you eat it. If you know the calorie count you will be more inclined not to eat it. Use will power and make smarter choices.

Elizabeth_C34

I agree with everyone else.

Also, try to put food in your diary before you eat it. If you know the calorie count you will be more inclined not to eat it. Use will power and make smarter choices.

Really great suggestion! This is super-useful for planning out your daily meals.

Jadesfattorment

Great idea!

ElisaMarie82

I would like you to know that you are not alone! I tend to regret a lot of stuff I eat, but now I make myself pay for it. Here's my opinion....punish yourself with an extra hard workout! If you continue to brush days like this off you're never going to break the bad habit!

Umeboshi

Forgive yourself. Tomorrow is a new day! I doubt you'll gain weight from it, especially if you get right back on track.
If you'd like, you can try to work out a bit more over the next few days. It'll help burn off some of those extra calories
And congrats on keeping yourself accountable and logging the food anyway.

gazerofthestars

Don't worry too much about it! You can easily burn it off with 5-10 minutes of extra workout for a couple of weeks

Troy67

What everyone else said. This is a long journey and it is definitely one day at a time. I uses to eat more than that in one meal. I was the world's biggest junk food eater and couch potato and if I can do this, you should be able to kick butt. Just keep a positive attitude. Tell your self that you are worth it. Every day isn't perfect but it is a learning opportunity. Before you know it the hard days will be behind you and you will be amazed at how strong you have truly become.
Everyone here at MFP is behind you and beside you 100% and always willing to listen and be supportive. You can and will succeed. You are awesome and don't let anyone-including yourself-tell you different. Go get em girl. :happy:

Troy

Umeboshi

I would like you to know that you are not alone! I tend to regret a lot of stuff I eat, but now I make myself pay for it. Here's my opinion....punish yourself with an extra hard workout! If you continue to brush days like this off you're never going to break the bad habit!

No! Bad idea! Never use a workout to punish yourself!
Workouts should be about rewarding your body with endorphins and taking care of yourself and getting healthier.
If you start to see workouts as punishment then you'll grow to hate them and be less likely to work out. Plus it's never good to punish yourself. It's better to forgive yourself and use your mistakes as motivation to do better in the future.

chatterbox3110

I can almost match you - it was my granddaughter's 5th birthday party yesterday and it wasn't until I got home and started totting up what I'd eaten that I realised just how much I HAD

Not worth beating myself up about it though; what's done is done, so why don't you do as I am, just put it behind you and start afresh today.

I'm going to eat better today and try to fit in some extra cardio.


' Don't look back, as you're not going in that direction'

timingsands

I agree with everyone else.

Also, try to put food in your diary before you eat it. If you know the calorie count you will be more inclined not to eat it. Use will power and make smarter choices.

This is really good advice. It's what I have been doing recently to cut down on unplanned nibbling and snacking. I still snack but I also make sure to get in some workouts to balance it out.

For the next week try increasing your exercise to compensate for the extra calories you consumed. A great way to burn off calories in a short period of time is a stationary bike! Try to maintain a speed between 14 mph to 15.9 mph (this is listed as vigorous speed) Depending on your weight you could burn 800 to 1000 calories per hour.

Don't beat yourself up. There's a Kaiser Permanente radio commercial that actually gives good advice, something like when you take two steps forward then take one step back, you've still taken one step forward. Cheesy, but very sound!

CoraGregoryCPA

I agree with this. Forgive yourself, move on. Don't make it a daily occurence. DO NOT "punish" yourself with a ridiculous workout, you might injure yourself. If you've been working out and eating right before, then the one or two slip ups aren't going to effect that. It doesn't for me.

I would like you to know that you are not alone! I tend to regret a lot of stuff I eat, but now I make myself pay for it. Here's my opinion....punish yourself with an extra hard workout! If you continue to brush days like this off you're never going to break the bad habit!

No! Bad idea! Never use a workout to punish yourself!
Workouts should be about rewarding your body with endorphins and taking care of yourself and getting healthier.
If you start to see workouts as punishment then you'll grow to hate them and be less likely to work out. Plus it's never good to punish yourself. It's better to forgive yourself and use your mistakes as motivation to do better in the future.

stubbysticks

I'm struggling to understand why this is even a bad thing. I've seen words like slipup, forgive, punish, stumble all through this thread which is pretty sad.

To the OP, if you stuck to your 1200-1400 range 6 days a week & did a 2500 calorie day once a week, you could still lose weight. The scale will show an artificial gain the day after your spike but it will come off quickly & you'll end up lower than before by the end of the week. If that freaks you out then weigh no more than weekly & weigh the morning of your spike day (before you start eating, of course). That will typically be your lowest weight of the week.

It is possible to lose weight & still enjoy food once in a while. If you give yourself permission to indulge occasionally you'll choose only the best stuff to eat on that day & not have to torment yourself with guilt. I think that's ridiculous & I see it way too much on this site. There's nothing wrong with eating delicious crap on one day a week if you're working hard at eating healthy the other 6 days. Your quality of life doesn't have to suffer just because you're trying to lose weight.

ajbeans

It's just one day. It's not the end of the world. Keep going the way you would have if you hadn't gone so far over. Drink extra water, work out like normal, eat healthy foods today. Don't punish yourself with a crazy workout or super restrictive diet today. Remember, 3500 calories make 1 lb of fat, and you'd only gain that 1 lb if you ate 3500 calories OVER your TDEE. You didn't. As long as you still show a deficit for the week, you won't gain fat. You might gain water weight from the extra food, but that will flush out easily.

Don't stress. Remember that having an "over" day once in a while is actually good for your metabolism. In the short term it feels like you've done something wrong, but in the long term it's good for you.

Alka97

Don't worry about one day

rubyosburn

Have a nice long work out, and move on to the next day with healthy food choice. Most of all do not beat yourself up over it. We all have good days and bad ones.

NaughtyKnockers

Its bound to happen. Don't be so mad on yourself remember we are just human. And workout if you still can or do it the next day 1st thing in the morning.