Didn't plan lunch- and OMG- BAD CHOICE!!!!!!!!!!!!!! help?

mablesyrup

OK i'm laughing- because what else can you do?

I didn't plan lunch and was working and realized it was late and nap time for the kiddos and my grandma was making lunch for her and my uncle who came over... so when they asked if I wanted lunch with them I said SURE.

I knew the lunch wasn't the healthiest choice... it was potatoes made into hashbrowns with sausage and ham and green onion and a little cheese sprinkled on top. However they cut up the pieces like a pizza and they were fairly small- so I ate two knowing they would be high in calories- but didn't think it'd be anything devastating- as I only had 1 1/2 cups of cheerios and a 1/2 cup of milk for breakfast.

OMG was I wrong. I figured out the ingredients after we ate.. and this is what it came up with for my 2 slices....
and the caloires/fat/carbs/sodium etc were ALL WAY MORE than I should have for ONE day.
I'm over my calories for the day by almost 600!!!!!!!!!! (You can check my food diary).

YEEEESH.

So what can I do? I have to eat dinner tonight... but unless I spend the next 5 hours exercising there is no way I can still come in under my calories for the day!

This was so a lesson in planning. I'm at least laughing- and not freaking out... but seriously, what can I do to "minimize" the damage from this meal? :sick: (yes, I feel sick to my stomach after eating it-- the 2 slices had over 7000mg of salt... i about fell over in my chair when I read that... no wonder i feel so disgusting right now!)

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edited to add my food log for the day

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Breakfast Calories Carbs Fat Protein Sodium Sugar
Cheerios - Cereal, 1.5 cup 150 30 3 5 285 2 Ico_delete
Meijer - 2% Reduced Fat Milk (Orange Container), 0.5 Cup (240 mL) 65 6 3 4 65 6 Ico_delete
Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Ico_delete
Add Food | Remember Meal 217 36 6 9 355 8
Lunch
Ruth & Stuart - Lumberjack Breakfast (Hasbrowns/Suasage/Cheese/Onion), 2 Slice 1,940 354 174 202 7,820 40 Ico_delete
Add Food | Remember Meal 1,940 354 174 202 7,820 40


Totals 2,157 390 180 211 8,175 48
Your Daily Goal 1,590 219 53 60 2,500 32
Remaining -567 -171 -127 -151 -5,675 -16
Calories Carbs Fat Protein Sodium Sugar

ican♥and♥iwill

I say, don't sweat it!

We all make bad choices from time to time... it's when we continue with those bad choices that bad things happen.

Just eat as you normally would for dinner, and plan better next time!!

angelajeanne23

I say grab a book, get to the gym, and sit and ride a bike for a while. You don't need to necessarily burn everything that you just ate but exercising will 1) give you some great endorphins which will, 2) help you to not feel as bad about the choice you made so that you can keep up all your hard work and stick to your plan, and 3) help you burn more fat!

I agree with the last post though. The biggest thing is not to sweat it. The faster you rebound and get back on track the better. Don't let this one slip up undo all the hard work you've put in so far!

Also, try and stick to a relatively low calorie dinner. 400 max maybe?

jsummers76

Well there is nothing that can be undone.. But don't let this turn into a DAY long cheat or a Weekend cheat.. We all know those can last for months if not years...That is my biggest problem... awarding myself with a cheat day that lasts a few months..

LandBsdotingchauffeur

Eat a light dinner, maybe workout if you can squeeze it in and move on. You might find that a high calorie meal like that might actually show you a loss--our bodies like it when we mix it up a bit!!

It'll happen so just roll with it!!

Mande_G

Be sure and get plenty of water to flush all that sodium out of your system!

And I agree with the above posters... recognize the mistake, don't beat yourself up, be good for the rest of the day (but don't starve yourself -- please do eat something for dinner!) and plan to do better tomorrow!

ourgang

I agree with both... we all slip, lesson learned :ohwell:

Work out and eat a nice veggie only salad with lite and little dressing...
Tomorrow is a better day

I just yesterday was so upset because the scale isn't moving and I eat 1000 cal's over, and because of my schedule was unable to workout.:sad:
But this morning I got up exercised and planned my meals again. All is OK and I am feeling good about my weigh in tomorrow!!!

Good Luck

Romba

For starters, dont beat yourself up girl!!

If you want to cut down for the rest of the day, fill up the rest of your plate with veggies You could have a salad or even tuna. Fish is not too bad if you do not fry it. I think what I would fix would be green beans, peas and carrots and a piece of boiled chicken or tillapia. Or a salad with very light dressing (try dipping your fork in the salad dressing rather than pouring it all over the salad.

Here is an article I think you would like:

10 Tiny Changes for Big Weight Loss
By Chalene Johnson, creator of Turbo Jam®
Turbo Jam® trainer Chalene Johnson recommends taking baby steps to eat healthier. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.


W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!


No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.


Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.


Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.


Veggies. Most of your plate should have veggies and/or fruit on it at both lunch and dinner.


See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.


Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.


Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.


Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by just making this one change.

(good luck)

XFitMojoMom

I say grab a book, get to the gym, and sit and ride a bike for a while. You don't need to necessarily burn everything that you just ate but exercising will 1) give you some great endorphins which will, 2) help you to not feel as bad about the choice you made so that you can keep up all your hard work and stick to your plan, and 3) help you burn more fat!

I agree with the last post though. The biggest thing is not to sweat it. The faster you rebound and get back on track the better. Don't let this one slip up undo all the hard work you've put in so far!

Also, try and stick to a relatively low calorie dinner. 400 max maybe?

ditto

Nikiki

oh I've been there! as a matter of fact I was there yesterday at dinner!!! At this point all you can do is learn from the experience. Drink extra water to flush out the sodium and kick up your workouts for the next couple of days to counteract the bad meal you had today and forgive yourself for the mistake. It takes 3,500 calories OVER maintanance to gain a pound so as long as you stick with your plan the rest of the week, worst case is you dont lose weight this week and you just maintain.

Good Luck!!

mablesyrup

THanks for all of the advice and encouragement!!!!!!!!!!!!!!!

I had 3 children- and one will be home from school soon- so I can't just run out the door and go to the gym (and I dont have a gym membership) HOWEVER- I will do some extra exercising tonight Add another session on my fitness coach for wii or something

I'm not beating myself up over it- and know that I can't eat crappy for dinner and justify it because i did bad for lunch- i will probably just eat a bunch of veggies for dinner with some chicken That will satisfy me and won't be many calories at all

DawnOf1969

We can't see your diary. Can you change the setting so we can see it?

mablesyrup

I sure can-- sorry I must have set it to friends only- i thought it was public.. going to change it right now

DrBorkBork

Chalk it up to experience and start fresh tomorrow. Better start chug-a-lugging water though to flush out all that sodium.

vsummers

WHEN iI WOULD WORRY IS WHEN YOU DONT SEE THAT IT WAS A WRONG CHOICE!!!! YOU KNOW IT, AND YOU WILL BE WISER NEXT TIME. IN THE PAST I WOULD ALWAYS JUST THINK THAT I MESSED UP ALREADY SO IM GOING TO EAT WHAT EVER I WANT FOR THE REST OF THE DAY. AS MY BROTHER SAID (JSUMMERS) THAT WOULD SOME TIMES LAST A FEW WEEKS,MONTHS OR MORE. SO YOU GOT THIS, AND EVEN IF YOU DONT DO ANY EXTRA WORK OUT, JUST CONTINUE WITH WHAT YOU DO IN THE MORNING!!!!