I overdid it. : (
Brenda_1965
Posts: 314 Member
Today I ran for an hour (in two different gym visits) and swam 500 yards right after the first run. I feel ok, and I'm glad I exercised so much bc i am running my first 5k run in 3 weeks. I'm bummed because when I got home I wasn't even hungry, but I had a shuge fruit smoothie because I thought It would be good for me. I followed that with an ear of sweet corn, two chili dogs on buns, and 2 cups of chocolate milk. This, added to my huge salad and multigrain Cheerios leaves me with NO calorie deficit- even though I worked so hard to burn off 1001 calories exercising! :sad: I am so bummed, I don't want to even work out tomorrow, but I need to prepare for the 5k run. Help me feel better?
My primary reason for doing the 5 k is to lose weight.:noway:
My primary reason for doing the 5 k is to lose weight.:noway:
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Replies
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Don't beat yourself up about it! Tomorrow is a new day. I highly doubt you hindered your progress, and it's highly unlikely you gained any weight!
Just start over tomorrow and see how you feel. If you don't feel too hot tomorrow, have a rest day and start back Monday!0 -
Today is over; you can't do anything about the mistakes you made, so shake them off. Tomorrow is a fresh slate; just start anew. You don't have to repeat today's mistakes. You're the one in control; you can do it! Blessings.0
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Eh... there is always tomorrow... Cheer up... just behave tomorrow lol
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Just brush yourself off and start all over again tomorrow. It's a brand new day and consider it another clean start. We all make mistakes, and we can't dwell on it. At least it was a tasty mistake! 0
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Rule 1 don't eat if you don't feel hungry.
Rule 2 if you must eat, remember all things in moderation.
Rule 3 what ever you are about to eat enter it in your diary first so you see what you are about to eat, it does make you think twice about the amount.0 -
NSV: You're stronger for it.0
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You didn't overdo anything. You fed your body the fuel it needed.0
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You sound like you are an athlete now, not some scrawny waif.
Eat, and own that 5k!0 -
what? you didnt overdo it..youre at 2000 calories!!!! you burned 1000...youre at a deficit.
:flowerforyou:0 -
Mmm... chili dogs.0
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Mmm... chili dogs.
you KNOW what would go well with them?0 -
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Oh my gosh! The 1200 goal plus 1001= 1301. That IS what I ate! 1200 figures in the weight loss! You made my day! Why didn't I think of that? Thank goodness for all of you! I feel sooooooooooooo much better!
:blushing: 0 -
Yuck my stomach is just cringing at the thought.
Brenda, no regrets
Just behave tomorrow and maybe for most of the week. Even on the Biggest Loser they say you can spurlge once a week and still be okay. As long as you don't do it all the time. You should be okay. 0 -
This guy is kidding with that pickle, peanut butter, and cottage cheese sandwich fried in butter, I hope? Omg is right! I'm so glad I posted tonight. I found some great support and had a great laugh at the page you quoted!0
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Oh my gosh! The 1200 goal plus 1001= 1301. That IS what I ate! 1200 figures in the weight loss! You made my day! Why didn't I think of that? Thank goodness for all of you! I feel sooooooooooooo much better!:blushing:
also MFP factors in a calorie deficit already. look at your goals...it may be 500.0 -
If your diary is correct you ate about 2,000 calories while your goal was 2,200 calories. Am I missing something? You still have a deficit if you set MFP up with a goal to lose weight. Although, you might want to eat only 50-75% of your exercise calories in the future to account for inaccuracies.0
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Actually, according to your diary, you DO have a deficit. See, MFP already gives you a deficit when you tell it how much you want to lose. If you are set to "lose 1 lb a week" then you have a 500 calorie daily deficit, if you eat all of your calories. You still have about 100 calories left, which means you have a 600 calorie deficit. So you really did what you need to today.
Exercise requires fuel. You wouldn't be able to drive cross-country without stopping to fill your tank a few times. Especially when training for a race and pushing yourself so much, you do need plenty of calories. Make sure you get as much nutrition as possible from those calories (fruit smoothy is probably good, if it's all fruit), and maybe even a multivitamin made for very active people.0 -
Rule 1 don't eat if you don't feel hungry.
Rule 2 if you must eat, remember all things in moderation.
Rule 3 what ever you are about to eat enter it in your diary first so you see what you are about to eat, it does make you think twice about the amount.
Excellent advise. One thing I would add is to drink water first. And slow down and enjoy your food, don't inhale it.0 -
Don't beat yourself up. You worked hard and your body needed fuel.
One thing that might be helpful is to have some high protein items ready to consume as soon as you finish working out. That seems to help me the most after an intense workout session.0 -
Actually, according to your diary, you DO have a deficit. See, MFP already gives you a deficit when you tell it how much you want to lose. If you are set to "lose 1 lb a week" then you have a 500 calorie daily deficit, if you eat all of your calories. You still have about 100 calories left, which means you have a 600 calorie deficit. So you really did what you need to today.
Exercise requires fuel. You wouldn't be able to drive cross-country without stopping to fill your tank a few times. Especially when training for a race and pushing yourself so much, you do need plenty of calories. Make sure you get as much nutrition as possible from those calories (fruit smoothy is probably good, if it's all fruit), and maybe even a multivitamin made for very active people.
Yes. The smoothie was a cup of nonfat yogurt, one fresh peach, one fresh banana, and a 1/2 cup of frozen strawberries. I threw it all into the blender, whole. It made a HUGE freezie drink, and i was stuffed, but I was still craving something... Like meat. The smoothie tasted awesome, as good as ice cream.0 -
If your diary is correct you ate about 2,000 calories while your goal was 2,200 calories. Am I missing something? You still have a deficit if you set MFP up with a goal to lose weight. Although, you might want to eat only 50-75% of your exercise calories in the future to account for inaccuracies.
Excellent advice. I think I ate so much bc I was trying to avoid a plateau. I'll aim for 50 percent of my exercise calories. That makes great sense! I'm not overly full or on a sugar high though, so I believe tomorrow will be under control. I'm going to run and swim only once though. Thanks so much!0 -
You did good, Brenda! 0
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Hi Brenda
You said you had a craving for meat. The reason for that is your muscles are torn and are in need of repairing after doing exercise. The only thing that repairs muscles is protien. When you described what you ate after the fruit smoothie and based on what you did. I wasn't too surprised on what you ate.
Your body is craving protien so the best way to really deal with this is something high in protien after a work out like that. I'm thinking a couple spoons of peanut butter or nuts, beans is a good source or just have an egg sandwich. But based on what you just said, I'm not surprised. You're body is telling you what to feed it.
Not the end of the world, today is a new day
edit I just took a peak at your diary. By lunch you consumed the majority of your protien. When you burned those calories, your protien was doubled so technincally by the end of your exercise you consumed only half of your protien intake. I'm not too surprised at this point.0 -
Today is a new day.. everyone over does it once in a while.. it's going to happen.. don't beat yourself up.. you are doing a great job.. just keep telling yourself that!!0
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You did good, Brenda!
Me? I want to see your diary! 27 pounds in about 5 weeks. You are amazing! I want ten more off before I have to get back in my teaching clothes in 2 weeks. :sick:0 -
Unless you set your goal as "Stay the same weight" you didn't go over on your allocated calories so you DO have a calorie deficit. If your goal was set at 2lb a week, you have a 1000 calorie a day deficit if you eat all the calories this site allocates to you.NO calorie deficit
While it's great that you're running for the benefits to physical and mental health, and while exercise does burn a certain amount of calories, and while it is motivating to become fit, the bottom line is that most of the way you're going to lose weight is by restricting your calorie intake in terms of how much you burn.My primary reason for doing the 5 k is to lose weight.:noway:
Weight is lost in the kitchen, not on the treadmill / running track.
EDITED FOR QUOTE FORMAT ERROR0 -
Rule 1 don't eat if you don't feel hungry.
Rule 2 if you must eat, remember all things in moderation.
Rule 3 what ever you are about to eat enter it in your diary first so you see what you are about to eat, it does make you think twice about the amount.
^^^^^^
Three great reminders! Although, the only one I don't agree with AFTER exercise is Rule #1. YOU SHOULD EAT a HIGH PROTEIN low fat and carbs snack within 45 mins of working out to feed your muscles.
Other than that...you need to forget about the damage today and move on to tomorrow. I am trying to help my DH make better choices of food when we eat out but putting in their food BEFORE they order it to see what the damage could be...helpful advice!0 -
Hi Brenda
You said you had a craving for meat. The reason for that is your muscles are torn and are in need of repairing after doing exercise. The only thing that repairs muscles is protien. When you described what you ate after the fruit smoothie and based on what you did. I wasn't too surprised on what you ate.
Your body is craving protien so the best way to really deal with this is something high in protien after a work out like that. I'm thinking a couple spoons of peanut butter or nuts, beans is a good source or just have an egg sandwich. But based on what you just said, I'm not surprised. You're body is telling you what to feed it.
Not the end of the world, today is a new day
edit I just took a peak at your diary. By lunch you consumed the majority of your protien. When you burned those calories, your protien was doubled so technincally by the end of your exercise you consumed only half of your protien intake. I'm not too surprised at this point.
You are amazing! I just spent ten minutes looking at my diary for carbs and protein. Someone said my carbs are too high and my fiber is too low. And YOU saw it! It's crazy bc I had the smoothie before I was hungry. I did that because I'd done the veggies all day and fruit seemed a necessity. Next time I will make a whey or soy protein shake.... Or eat beans since I don't like meat and eggs so much. The trouble with beans is they have high carbs.... I think.
So in summary, I let my brain tell me what to eat, when I should've waited for my body to tell me. My family had chili dogs for lunch, but a salad tasted better. The chili dogs were left over and filled me quite nicely. I dived into them even though my stomach wasn't growling. Now I see why. I love peanut butter, and will eat that til school starts, but I have to eat almond butter at work because of peanut allergies in kids.
You have been Godsend. Thanks all of you for cheering me on, analyzing me, and educating me! We can all do this! :flowerforyou:0 -
Unless you set your goal as "Stay the same weight" you didn't go over on your allocated calories so you DO have a calorie deficit. If your goal was set at 2lb a week, you have a 1000 calorie a day deficit if you eat all the calories this site allocates to you.NO calorie deficit
While it's great that you're running for the benefits to physical and mental health, and while exercise does burn a certain amount of calories, and while it is motivating to become fit, the bottom line is that most of the way you're going to lose weight is by restricting your calorie intake in terms of how much you burn.My primary reason for doing the 5 k is to lose weight.:noway:
Weight is lost in the kitchen, not on the treadmill / running track.
EDITED FOR QUOTE FORMAT ERROR
But doesn't muscle burn more calories than fat? You summarized it well. Once before I went on an exercise program, and lost nothing. I didn't have my fitness pal for food tracking then. Today is a better day. My calves are sore, but I'm going to see if I can stretch it out and then do a wii fit run in place with the c25k android app later today.0
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