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    Uh no... I did a bad thing :(

    Posts: 130
    edited January 11 in Health and Weight Loss
    My "indulgence" turned into a binge because I ate while I was emotional, causing me to go about 500 calories over my daily goal. Whenever I get like this I just feel like I might as well give up, and that's where it always stops for me. I don't want a bad night to turn into completely falling off the wagon. What do you do to avoid a "snowball effect" when you've gone over your calories?

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    • Posts: 49 Member
      Just brush it off! Don't dwell on one little mistake! By choosing at this very second to move on, and continue on your weight loss, you won't fall off the wagon. These things happen to everyone. Drink lots of water and keep eating healthy :)
    • Posts: 93
      drink a lot of water for the rest of the day and start over tomorrow. Sometimes I will take what I ate over my calories and divide it over the week equally and subtract that much from every day. So, if you over ate 500 calories and you have 5 days left in the week, just subtract 100 calories from every day's allotment to make up for it. It's not really a big deal in the scheme of things, just pick yourself up, journal how you feel about what triggered the binge and you feel after the binge. good luck. Tomorrow is a new day.
    • Posts: 671 Member
      Exercise, drink water, and then go to bed so you don't eat any more. Start new tomorrow, and exercise a little extra harder.
    • Posts: 2,407 Member
      HEY! just remember - if you give up, you will be overweight/fat/obese forever. Just pick yourself up and start again tomorrow - it really is not a big deal!
    • Posts: 836 Member
      Start again tomorrow, fresh start :)
    • Posts: 26
      You did not do a "bad thing". You made a less than desirable choice in response to some event. Be aware of it for the next time and plan a different choice. Then forgive yourself. (Hope the taste was worth the choice!) I try to dringk more water and maybe walk an extra 5 minutes. Doesn't undo my choice, but it soothes my conscience.
    • Posts: 74
      Not to worry. I would guess we all go over from time to time and I would also guess that a lot of people aren't totally honest when they report what foods they ate or how much. 500 calories in one day isn't really that much. Really, it isn't. Again, don't worry about it, just start over tomorrow.
    • Posts: 12,142 Member
      My "indulgence" turned into a binge because I ate while I was emotional, causing me to go about 500 calories over my daily goal. Whenever I get like this I just feel like I might as well give up, and that's where it always stops for me. I don't want a bad night to turn into completely falling off the wagon. What do you do to avoid a "snowball effect" when you've gone over your calories?

      500 cals? You prob still were in a deficit
    • Posts: 27,732 Member
      I read here on the forums once that giving up after one bad day is like smashing your smart phone with a sledgehammer because you dropped it on the ground. Can't remember who said it, but it made sense to me. :flowerforyou:
    • Posts: 27,732 Member
      show previous quotes

      500 cals? You prob still were in a deficit

      Also this.
    • Posts: 3,958 Member
      show previous quotes

      Also this.

      or at worst *gasp* maintenance.

      not a binge...carry on tomorrow
    • Posts: 1 Member
      Exercise, drink water, and then go to bed so you don't eat any more. Start new tomorrow, and exercise a little extra harder.

      I think this is great advice. Get a little exercise and call it a day.
    • Posts: 105 Member
      I went over my calories once by about 1000....my mom made some yummy food. :smooched:

      And I feel really down for a bit...I only allow myself 5 minutes of this. And then I go for a walk...usually between 30 minutes to an hour, if not longer. And while I'm on my walk, I figure out what happened, how to avoid it, and what I can do now to change it. Then when I'm done with my walk, I plug it into my exercise diary and call it a day. Just because I ate 1000 more calories than I should have doesn't mean I'm not going to reach my goal. 2013 is my year! It IS going to happen!

      Stay positive! It helps! :wink:
    • Posts: 38 Member
      Agree with everyone... it is just this once unless you don't start fresh tomorrow... So, shake it off and start fresh tomorrow. I like to brush my teeth when I can't have anything else for the night but water because I don't like the taste with toothpaste flavoring in my mouth! So brush and when that wears off, do it again! LOL! Dentists probably love my evening weightloss ideas! : )Good Luck!
    • Posts: 5
      Hi! I went out to dinner last night and wound up feeling really down on myself for a good part of today since I went over my daily limit...you just have to remind yourself that it's NOT the end of the world and that you're going to get back on track the next day. Things like that happen...unless they happen every day don't beat yourself up! :)
    • Posts: 597 Member
      no biggy!
    • Posts: 272 Member
      500 calories in the whole scheme of this weight loss journey is nothing!! Brush it off, pick yourself and move on. Tomorrow is another day. Remember...it takes 3500 calories to gain a pound and if you are working on a deficit for the other 6 days you will lose something this week!!
    • Posts: 12,142 Member
      show previous quotes

      I think this is great advice. Get a little exercise and call it a day.

      Personally I think that is terrible advice, making up for a "bad" day by exercising it off, is setting yourself up for some bad habits
    • Posts: 208 Member
      Just let it go, it happens. Think about the present not the past cuz u can't change it.
    • Posts: 19,251 Member
      Your body does not reset at midnight. Consider the week, the month....
      Don't get stuck thinking in discrete 24 hour periods. myfitnesspal even has ways for you to view those IMPORTANT weekly trends.

      Then, when you're sorted and settled, think through what caused you to "bing".
    • Posts: 2,186 Member
      It happens.
    • Posts: 209 Member
      Don't worry about it - it's done - it's over, grab a water, brush your teeth and start again. There are 2 analogies someone gave me: If you dropped your cell phone on the ground you wouldn't keep smashing it on the ground till it's broken would you? Or if you ran a red light, you wouldn't run every red light for the rest of the day right?

      I dunno, they helped me reshift my thinking - LOL.
    • Posts: 6,803 Member
      My "indulgence" turned into a binge because I ate while I was emotional, causing me to go about 500 calories over my daily goal. Whenever I get like this I just feel like I might as well give up, and that's where it always stops for me. I don't want a bad night to turn into completely falling off the wagon. What do you do to avoid a "snowball effect" when you've gone over your calories?

      500 calories over your daily limit set to 1 pound per week loss = even. MFP set you for a 500 calorie deficit if you are at 1 pound per week so at the very worst you did not lose any weight today. NO BIG DEAL, get back at it tomorrow eat healthy do not starve yourself.
    • Posts: 463
      brush it off! it happens! were human! if you can, go for a walk? clean, vacuum? jump rope! anything to take your stress out on. at least you see what you did and feel guilty. before this site, 500 calorie binges were nothing for me! i had a BAD day yesterday. live and learn and start over:)
    • Posts: 20 Member
      I read somewhere that you cannot have the attitude of "Well, I already ruined my diet for the day, might as well eat whatever I want."
      Because that's the same thing as saying, "Well, I cracked my phone, I might as well smash it to pieces."

      Good luck, and I am right there with you.
    • Posts: 11,118 Member
      show previous quotes

      500 calories over your daily limit set to 1 pound per week loss = even. MFP set you for a 500 calorie deficit if you are at 1 pound per week so at the very worst you did not lose any weight today. NO BIG DEAL, get back at it tomorrow eat healthy do not starve yourself.

      Exactly. You didn't screw up that badly. You likely gained nothing, and at the very worst, you simply maintained for a day. Nothing to give up over. Keep going!!! :flowerforyou:
    • Posts: 8,897 Member
      500 calories is hardly a blip on the screen. Do not let this derail you. If you go over by 2,000 calories don't let it derail you. Just don't make it a habit!
    • Posts: 541 Member
      Press on. 500 cals?? Not to belittle your concern, but when I do that it's like 1500-2000!! Depending on your settings MFP has you on a 500 cal deficit so going over 500 cals isn't really going to do anything but keep you where you are at. To me falling off the wagon is going for broke, eating everything in sight and not logging it. You're still logging.
    • Posts: 117 Member
      show previous quotes

      500 cals? You prob still were in a deficit


      exactly what I was gonna say...most people on here have a HUGE deficit on their MFP calorie goal so even at 500 cals over you were prolly still at at a 500 cal deficit and even if not you were prolly at maintenance which means you just ate what your body used...no biggie :)
    • Posts: 48 Member
      Remember we are human and not perfect and tomorrow is a new day. These days are just bumps in the road and the best thing is to try and learn from them and do better tomorrow. Never give up and never back down, just dust yourself off and move on. You got this... we are all here to support you.
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