Help! I crashed my diet

And that would help how?

You don't need to give up because you didn't really do anything wrong. We all go over once in a while. We all slack on the exercise once in a while. Daily adherence 100% of the time is not feasible. Guide yourself through this, tamp down the panic, and continue on with your day. You will do fine.

I totally understand. I did really good Jan. 1- 6 but then I took a turn for the worse. First, I started skipping exercise (which I think was the whole problem) then I started eating junk again. I had pizza and chocolate and wasn't even satisfied. I feel awful about it but now this week I'm going to have to really work hard at making sure I exercise everyday for 15-20 minutes. We can't give up we just have to keep trying. We all fall sometimes but we can't continue to not try. We need to say "this week I am going to exercise and eat healthy"

well, just wondering how restrictive you were. It's really easy to over-do it after one taste of something amazing if you've been completely depriving yourself of those things. I recommend eating what you like in smaller quantities--that way you're not tempted to completely binge when you're presented with the opportunity. It's okay, everyone has slip ups. Pick yourself up and go forward making better choices!

Well... if that is how you feel, then you weren't committed to begin with.


Come back when you are ready!

And that would help how?

Exactly.

Your diet isn't the Titanic. You can't crash it. Just pick up and keep going as if the binge didn't happen.

I think everyone is saying the same thing because it really is true. You're building new habits overall, right? So the occasional exception, like this weekend, won't ruin your new habits as long as you get back to them.

I'm having to keep in mind that I should just keep on with the exercise and documenting everything no matter what the scale says. I feel better and my old clothes fit, even if I go over on calories every so often.

I look at the net average for the week in terms of nutrition rather than day by day. This helps me stay on track, even if I go over on calories one or two days, which I did. It motivates me to do better the other days, and to keep exercising.

I hope this helps. Obviously, you have a lot of support! Good luck!

Your diet isn't the Titanic. You can't crash it. Just pick up and keep going as if the binge didn't happen.

exactly

I totally binged this weekend. I stuffed myself with junk food and did nothing active. I was doing so good, now I feel like I should just give up on the whole dieting thing all together

This is only a problem if you allow it to be so.

Just keep going.

So you fell off the wagon. We all do from time to time whether it's food, alcohol, smoking, etc. We are only human. Don't berate yourself. Just get back up, and climb back on.

So what if you gained a pound or even two this weekend?! Rome wasn't built in a day. You're on this path for the long haul, right? Denying yourself cheats and spills and falls will only make you feel guilty and make you lose hope. Celebrate the fact that you got a "weekend off", and know that you gotta get back on the horse and keep trottin. Another one of those weekends will come along eventually and you should just embrace it, enjoy yourself and know that you need to get back into it come Monday. the longer you're on this new path of eating right and exercising, the less of those "weekends" you'll find yourself having.

your only failure is if you allow one bad weekend to be your excuse to quit.

Everyone has the binge days. That's life. I had a binge 2 weeks over Christmas and it was kind of glorious though I felt like a blob afterward! It's for days like that that I rely on the idea of penance exercise. Eat whatever you like but then it's time to lace up those shoes and run it off again! (or bike it off, swim it off, etc)

I guarantee you that you didn't do the kind of damage that you think you did. Think of it this way...for just one Lb of fat gain you would have to consume 3,500 calories above your maintenance level TDEE...pretty difficult to do in a weekend, even one that has been of excess.

For me, my maintenance TDEE is right around 2,500...that would mean I would need to consume 4,250 calories per day for two days to gain 1 Lb of fat. I had a big day on Saturday and just enjoyed myself and my food...huge breakfast of bacon and eggs and the works and then friends over for food and drink...I made short ribs with a heavy wine sauce mashed potatoes and broccoli...I had about 3 servings of the beef...my dinner alone was arouind 1,200 calories. Everything together for the entire day, including my beer, wine, and cocktails totaled right around 3,000 calories for the day...or the equivalent of .15 Lbs gain...no biggie, it's already gone.

good point. the worst that one binge will do to you is that you will remain at your weight. If you gain more than that its probably water and undigested food still in your system... that is temporary weight at worst.

I totally binged this weekend. I stuffed myself with junk food and did nothing active. I was doing so good, now I feel like I should just give up on the whole dieting thing all together

You're human!!! We all have days where all we want to do is stuff our faces with chocolate cake, ice cream, pizza, lobster drenched in a pound of melted butter... whatever it happens to be that is what your craving - it doesn't mean we should give up - it just means that you look at that as a speed bump in the road & carry on bravely the next day.

You're the person who needs to decide for you if you want to stop what you're doing & go back to how it was before or if you want to keep working towards your goal. If you decide to stick with it and view this as a hiccup then GOOD FOR YOU!!!! If you decide to go back to not worrying & then start again later - well I for one have been there & will be there to support you if you're having to start over - again - because I've started over 'again' more times than I can count. Just remember that you have a support network that understands the ups and downs and that is there to help you through them.

:flowerforyou: