Crashed and burned last night

Don't be so hard on yourself! You were only 395 cal's over, it's really not the end of the world so don't stress too much.
The foods that you did eat were all good healthy choices unlike my 190g bag of Minstrels I managed to scoff Thursday night in the same situation as yourself, lol!
Continue today as you normally would, maybe try to exercise a bit more and it really won't make that much difference as it's a one-off.

My first suggestion would be not to panic. According to your diary, you went over your goal last night by 395 calories. Very likely you were still ate fewer calories than you need to maintain your weight, so you still had a deficit and would still lose weight based on yesterday. On top of that, you havd been eating at a deficit in the days leading up to yesterday, so even if you had gone over your maintainance level a little, it would have been balanced out by the rest of the week. In fact, it looks like you've consistently been under your goal, thereby making your deficit bigger than the one recommended by MFP. You would need to have eaten approx. 3,500 calories over your maintenance level (aka TDEE or total daily energy expenditure) to gain a pound of fat. You haven't done that. The pound you've gained is most likely water retention from extra sodium and carbohydrate. It will come off again very quickly.

My second suggestion would be to eat more. There is no need for you to be consistently undershooting your goal. Also, 1,400 seems a little on the low side for a man, especially with only about 30 lbs to lose. Have you set MFP up to lose 2 lb a week? If so, that's possibly not the most appropriate rate of loss for you. That's more for people who have a lot more fat to lose. Definitely eat all the way up to your goal though. Undereating can lead to binges. Do you know your TDEE and BMR? That would be a good place to start to make sure you're getting enough.

Thirdly, you might find that you're fuller for longer if you can get a bit more protein in. I've got nothing against carbs, but you could try changing your macronutrient ratio so that you're aiming for a slightly higher percentage of protein against carbs. Can be tricky if you're not a meat eater, but it's something to look at.

Looking at some of the notes in your diary, it seems like you have a few issues with eating "right" (whatever "right" is for you). It it was me I would definitely try to eat more in general. I can't imagine that over-restricting food i helping the situation at all. Overeating issues often run a lot deeper, but to me, feeding your body properly to start with can only help. I know that if I ever restrict my intake too much and get too hungry, I'm much more likely to overeat as a result. I guess what I'm saying is - yes there are all sorts of behavioural tips and tricks to stop you mindlessly eating when you've had enough, but something as simple as eating enough in the first place could also make a huge difference. If you want this to be something you can sustain longterm - lose all the weight and keep it off too - it needs to be something you can live with. This doesn't have to be torture!

I busied myself cleaning instead of eating the other night. Any sort of distraction is good, so long as it's not a food trigger. My 2 food triggers are the computer and the TV. I feel I need to eat when doing either. But if I'm reading a book, not so much. Especially if I'm outside, by the park while my kids play, reading said book. I just make sure to have something to drink nearby so I don't dehydrate while outside.

Exercise is also a good deterrent to mindlessly munching. Seriously. If you feel that need, take a short walk around the block.

the key is to avoid your triggers, or at least have ways to curb the urges that come with them. Take the TV, for instance. Popcorn is a great food to mindlessly munch on while watching TV. If you take actual popcorn kernels (you can find them in the same section as any of the other popcorn), and put them in a brown paper bag (1/4 before popping is a serving, btw), Fold over the top of the bag and use your popcorn setting to pop it. You'll get completely fresh, untainted popcorns to eat. You don't have to use any oil to get them to pop, nor do you have to add anything afterwards to give it flavor. Just eat the popcorn like it is. Even if you use the little bit of oil the recipes call for, it's still much lower in calories than your bagged, butter loaded store bought varieties.

I totally agree with what Jester said, especially after I looked further back in your diary.
Try his (I'm assuming?!) suggestions, I certainly think you could do with including more protein. Do you eat fish? Tuna is high in protein but low cal. What about eggs? Can you tell I'm not a vegetarian? Lol!

I'm new to this so sorry if this comes across as random but wanted to ask if anyone knew if 2 hours of cleaning the whole house burns calories..and how many, thanks Shona x
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Shona if you go to the exercise section and type in 'cleaning' it will give you the options to choose from.

Wow - thanks guys - I am overwhelmed by the amount of support I am getting here. Great suggestions, it's going to take a while for me to read through and read again, but I'll get back to you with a full reply when I've "digested".

The calorie intake is calculated on losing 1lb per week, male, 5 feet three inches tall and weighing 12st 3lbs. I calculate I am about 1 stone at least overweight and at best, 1 stone and 6lbs to lose.

Feel much happier now thank you. :-)

If you want to friend me and look through my diary then please do.
I try to be as good as possible but sometimes if I want something I will eat it even though I know I probably shouldn't but it's all about balance and it hasn't hindered me in any way.
Just don't make it a daily occurrence, lol!
I'm glad you're feeling better about it all now. Have a wonderful day. :happy:

I think that it's great that you came back on here under the same account. We all have times when we do things like this and the thing is not to beat yourself up about it, just go back to eating healthy again now and log in here every day to get some inspiration and support