How do you make up for a "bad" food day?

twosons08
twosons08 Posts: 46 Member
in Food and Nutrition
This past weekend I attended a wedding, visited family and watched a beach volleyball tournament. It resulted in eating a lot of "no-no" foods (carbs, fried food, sweets, alcohol etc). Of course I was over my calorie count for each day of the weekend! Should I be leaving a larger net calorie deficit during the week to make up for the excess calories on the weekend? Or just continue with getting my MFP target as I would normally do? What are your thoughts?

Replies

  • graelwyn
    graelwyn Posts: 1,340 Member
    Just get back on track, maybe just cut hundred calories for a few days or up the exercise, it should all balance out fine as long as you don't rush to do it again right away.
  • ptak1sm
    ptak1sm Posts: 172
    Move on. I might do an extra 10 minutes at the gym the next day or 2, but that's it. Don't dwell on it, just keep doing what you're doing and you'll be alright.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I take Isagenix to re-alkaline something. or something.




    LOL NO I DONT LOL.



    Seriously though, just resume your original plan if you have a slip up., Don't panic, dont over-adjust. Just go back to the plan, and get *kitten* done son.
  • robin52077
    robin52077 Posts: 4,383 Member
    I take Isagenix to re-alkaline something. or something.




    LOL NO I DONT LOL.



    Seriously though, just resume your original plan if you have a slip up., Don't panic, dont over-adjust. Just go back to the plan, and get *kitten* done son.

    LMFAO!
  • robin52077
    robin52077 Posts: 4,383 Member
    You take the bad food over your knee...and you SPANK IT...spank it HARD...that'll teach that bad food...grrrrr
  • megleo818
    megleo818 Posts: 595 Member
    I agree that you should just get back on track and don't worry about it. This is your LIFE, not your "diet" -- you're going to have slips here and there, but if you keep at it, it'll all work out in the end.

    That being said, sometimes after I have a "bad" day or two, I find myself being under a couple of hundred calories for a few days afterwards. I don't fight that, either! :wink:
  • amanda_ataraxia
    amanda_ataraxia Posts: 400 Member
    Personally, when I have higher calorie days, I just try to make up for it within the week. I aim more for balanced weeks than days. Some times it can be overwhelming when I am starving and I want or need more food. So, looking at it on a weekly basis some times puts it into perspective for me. I like to look at my weekly progress so that I know I am on track.
  • polo571
    polo571 Posts: 708 Member
    Get my butt to the gym and work till its gone :-)
  • mszebra
    mszebra Posts: 94
    After a bad day/week I just make sure to get some extra exercise in and drink plenty of water. **** happens. :)
  • midschool22
    midschool22 Posts: 1,267 Member
    Get on the bike and go dig "in the pain cave".
  • mirandamayhem
    mirandamayhem Posts: 772
    I had a bad day yesterday after a bad evening the night before. I've just got back on the plan. Going to go for a cycle later. I've got a cold, previously I'd use this as an excuse to avoid a work out, but now I'm too passionate about losing this weight!
  • petiteLady89
    petiteLady89 Posts: 198 Member
    Just workout. Do not go under your calories on other days. Start fresh.
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    **** happens, life happens, but past is past. Forget it, move on, start fresh. What you focus on grows, so stop thinking about your 'bad weekend' and start thinking about how awesome you will feel when you reach your goal!
  • twosons08
    twosons08 Posts: 46 Member
    Thank you everyone! I admit I was panicking a little, but cooler heads prevail in the end!
  • vegamy
    vegamy Posts: 204 Member
    This past weekend I attended a wedding, visited family and watched a beach volleyball tournament. It resulted in eating a lot of "no-no" foods (carbs, fried food, sweets, alcohol etc). Of course I was over my calorie count for each day of the weekend! Should I be leaving a larger net calorie deficit during the week to make up for the excess calories on the weekend? Or just continue with getting my MFP target as I would normally do? What are your thoughts?

    I'd get back on track, maybe exercise a little extra. Today's a new day! Next time, instead of completely going off track, maybe try to plan in some special foods you want to splurge on but otherwise eat plenty of healthy choices and add in some exercise to offset the extra food.
  • carlageek
    carlageek Posts: 32 Member
    Like others have said, I don't try to "make up" for off-plan choices - I just get right back on plan with the very next choice.

    I have found that trying to make up for things leads to starve/binge cycles, or at least to more instability, more off-plan choices, and more trouble staying on plan.

    Just put the one day behind you and get on with it. One day doesn't make or break your progress - if it's the only off-plan day you have this month you probably wouldn't even notice the difference !
  • twosons08
    twosons08 Posts: 46 Member
    You take the bad food over your knee...and you SPANK IT...spank it HARD...that'll teach that bad food...grrrrr

    LOL - Fifty Shades?
  • StilleNacht
    StilleNacht Posts: 30
    I go to bed and start anew in the morning.
    And that's that. :)
  • meechi53
    meechi53 Posts: 195 Member
    Calorie Cycling.. high days mixed with low days, it will all even out. :-) I did a low yesterday, will do a high today and maybe tomorrow too, because I know my weekend will be low.
  • justal313
    justal313 Posts: 1,375 Member
    I view it as casting a pebble in the river of my healthy eating. One pebble isn't going to change the course. Keep it up long enough and it could make a difference but one day won't.
  • Goal_Line
    Goal_Line Posts: 474 Member
    I usually try to anticipate them and work out accordingly.

    None the less, one "bad" day isn't going to hurt you much (it takes 3,500 cals to gain 1 lb). It is the habit of stringing "bad" days together that is dangerous. Know this encourages me to move on the next day with healthy habits.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    (carbs, fried food, sweets, alcohol etc).
    Just for the record, there's nothing wrong with these foods.
    Of course I was over my calorie count for each day of the weekend!
    That's your problem.

    As for your question... just stick to you goals moving forward. A bad day or 2 isn't going to kill you, and you can easily make up for them in time. Losing weight is a slow process, try not to think about it in terms of meals or even days. Think in terms of weeks and months.
  • katirooksie
    katirooksie Posts: 3 Member
    omg. i had that today. studying with my buddies...ate about a bag of dorritos, chocolate...then came home to find burgers and chips for dinner :'( so i'm just going to eat less and do more tomorrow, then just stay with my plan and go hard. we all have difficulties i think... just getting back on track :)
  • Tank_Girl
    Tank_Girl Posts: 372 Member
    I would go into detox mode... Green tea, salads, seafood, lots of fruit, go to the sauna do a bit of extra exercise and accept that these things happen and its ok for these things to happen as long as its not a regular occurance
  • LittleMissDover
    LittleMissDover Posts: 820 Member
    I draw a line under it and just start fresh the next day. If I try and 'claw back' the calories over the next few days I just end up hungry and miserable and end up going over again.
  • lisst87
    lisst87 Posts: 26 Member
    You take the bad food over your knee...and you SPANK IT...spank it HARD...that'll teach that bad food...grrrrr

    LOL - Fifty Shades?

    realise this was a post from ages ago, but had a bad weekend and reading up! Bump for later but this really made me LOL!
  • caseythirteen
    caseythirteen Posts: 956 Member
    I just try and keep the week ahead as good as I can. Lay off the wine, keep my calories in check and exercise up. I figure it all balances out in the end. Not so good weekends, weddings, etc., it's all part of life so I figure we should just enjoy it and keep on going. I would feel too restricted if I lowered calories in order to balance it out.

    Edit: Just realized how old this was ... oops!
  • siba1312
    siba1312 Posts: 4
    Hmm...always have MFP around to type as you are eating. I know that kills the enjoyment part of eating, but it does make you more aware of what you are doing. Eating so much more than you are supposed to could effect you for 2 weeks if you are eating VERY dense and rich foods.

    If that fails, stick to keeping your same daily calorie intake, but stay out of the house for as long as you possible can. Instead of going home after work, go to the gym and follow it by a sauna. Sauna makes you so sleepy. Have a small snack on your way home, and by the time you arrive home you're too sleepy to eat! Do that for a week and hopefully you would've burned all those munchies!

    Good luck!

Categories