When You're Out of Calories and it's only 5pm...

busymomathome
busymomathome Posts: 10 Member
in Food and Nutrition
So, some days are hard. There are birthday cupcakes, Easter candy, "healthy" muffins, and other problem foods lurking around and before I know it, I've used up my entire allowance of calories. Usually this happens towards late afternoon when energy reserves are low. The thought of dragging myself through a work-out so I can eat (a tiny) dinner is pretty grim.
Does this happen to anyone else? What do you do?
Usually, I just shrug and tell myself I'll just have to call it a cheat day. I make no further effort to track and eat whatever I want the rest of the day. Probably not the best solution, and the results are not pretty. Alternatively, I've tried forcing myself through that workout and going to bed hungry and tired- also not pretty. Now, it doesn't happen every day, but once or twice a week is not an overestimate.
I'm interested in hearing if others have struggled with this, and how they handle it, but please be nice. I know the best solution would be to always eat appropriately, but learning how to recover from mistakes and setbacks, I think is also an important part of a realistic weight loss journey.
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Replies

  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.
  • teamike
    teamike Posts: 83 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.

    I do this to. I get up, make my mid morning snack (11 am) my lunch (2pm) and my mid afternoon snack (4:30 pm). I go ahead and log it in. Then I decide what's for dinner depending on how many calories are remaining. If my protein seems too low I may eat a little more chicken breast. It seems easier for me if I preplan and have it ready. I try to eat about every 3 hours so about the time I get a little hungry is about the time I get to eat. Helps to keep me from getting too hungry and going to zaxby's and eating 20 or so hot wings.
  • fatfrost
    fatfrost Posts: 367 Member
    Throw the munchkins in the stroller and walk around the block a few times. You can buy yourself a few hundred calories which should get you through the day.
  • Contrarian
    Contrarian Posts: 8,138 Member
    Log it anyway. At worst, it might help you make different decisions in future.
  • KristysLosing
    KristysLosing Posts: 683
    I hate those days! It happens here too. Sometimes I try to get through it and go to bed. I've been told to drink water and see if that helps. Otherwise, I've had a screw it, or cheating, day, or exercised. Sorry...not much help, but I know how you feel. I also try to plan ahead, but it doesn't always work. I may not want what I scheduled by the time I get there!
  • iamspdd
    iamspdd Posts: 134 Member
    I eat the same exact lunch every day and my mid day snack must be around 100 calories. Then for dinner I know I am allowed no more than 700 calories. Then whatever the number of calories left for the day I eat in small snacks until I have used all the calories. And that's what works for me.

    I have found some low calorie meals that are quick and easy. I love the bacon and eggs for dinner meal! All rather low in calories and totally fills ya up. I ate at 430pm and I am still not hungry at 745. (but I have unused calories so I am eating my snacks)

    Keep experimenting and you will find what works for you.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I really never had this problem because I workout so much but...
    I wouldn't sweat too much eat a healthy dinner and take a brisk walk/run which ever you can do and chalk it up. Just don't go overboard on eating crazy. I wouldn't suggest going to bed hungry..it just sets you up for a hard next day.

    Good luck
  • dig4gold
    dig4gold Posts: 1 Member
    I completely understand your situation. Like others have posted, I try to pre-plan the day, too. But, sometimes, the entire day I packed for work is gone before lunch. I, too, shrug it off as a "free" day, but I continue to log my food. Then, I write a comment about what I think made me eat an entire day's worth of food by 10:00 am. :) I have found that when I'm overly stressed at work, I eat. Not only everything I packed but a couple of candy bars from the vending machine, too. :( So, I'm learning. I have found that drinking an 8 oz glass of water helps control my eating everything in sight urge. Hope these ideas help.
  • Flowers4Julia
    Flowers4Julia Posts: 521 Member
    Well, one thing that could help is to NOT look at it as cheating....accept that you made some fun yet perhaps inappropriate choices. See, this will help you to know that next time when the not so good foods arrive, you have a choice.

    It might sound weird, and probably does.... LOL :laugh: - I like to turn down the crap and just have good food later, makes me feel proud of myself. Especially given that all those foods are just plain ole bad for ya......

    So, yes, definitely part of the journey and so much to learn on the way. You can do this, have faith.

    On the practical side of things, check your macros and eat what you are missing if you are hungry. Log it all and in the end the only thing from an occasional day like this is that you'll gain, is some water weight and hopefully knowledge!.

    edit - spelling.....
  • kusterer
    kusterer Posts: 90 Member
    I make a big pan of "sauted' (with sprayed olive oil) vegetables and mushrooms -- hardly any calories -- and add whatever amount of protein that I have calorie-allowance room for.
  • emacb123
    emacb123 Posts: 254 Member
    Instead of calling it a cheat day and going all out, why not call it a maintenance day so you're still accountable? Not at a deficit, but not at a surplus either.
  • psfr
    psfr Posts: 25 Member
    Instead of calling it a cheat day and going all out, why not call it a maintenance day so you're still accountable? Not at a deficit, but not at a surplus either.

    ***Second. This small change in attitude has helped me a LOT with the binge days.
  • auteurfille22
    auteurfille22 Posts: 251 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.

    I third this. Every night before I fall asleep, I log what I think I'm probably going to eat the next day. Do I stick to it 100%? Definitely not. But it gives me an idea of what I can fit into my calories and my macros. I try to save more calories for the end of the day because otherwise I, like you, would run out. If you don't want to prelog your whole day, try logging possibilities of what you might eat for a meal right before you eat it - that way you can change your mind or eat less if you discover that you're going to run out of calories.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    how many calories do you allot yourself daily, that you run out by 5pm?

    also, can you condition yourself to skip breakfast? i know that helps me considerably to have "extra" calories at night.
  • 1223345
    1223345 Posts: 1,386 Member
    Get yourself some of the lowest calorie options possible. Celery and such.
  • zyxst
    zyxst Posts: 9,149 Member
    Log it anyway. At worst, it might help you make different decisions in future.

    This
    Instead of calling it a cheat day and going all out, why not call it a maintenance day so you're still accountable? Not at a deficit, but not at a surplus either.

    And this.

    I've had a couple days recently that I overate, but I logged it and it came out close to what Fitbit says I burned for those days.
  • silversociety
    silversociety Posts: 222 Member
    I'll exercise or if I'm feeling especially lazy I'll just try and go over by only a couple hundred for the day.
  • Springfield_Rocks
    Springfield_Rocks Posts: 289
    I make a big pan of "sauted' (with sprayed olive oil) vegetables and mushrooms -- hardly any calories -- and add whatever amount of protein that I have calorie-allowance room for.

    THIS!!!! Big ol plate of veggies!!!
  • dynamicdreamer
    dynamicdreamer Posts: 17
    Just eat a little less the next day or two until you make up for it. It's not the end of the world if you go over your calories one day.
  • cindijelly
    cindijelly Posts: 43 Member
    This happened to me, especially when girls scouts were selling those darn cookies. You could work out for 30 min. Or eat something light and go to bed early. Good luck!
  • mapnerd2005
    mapnerd2005 Posts: 363
    I plan out my whole day's worth of meals and snacks and log them out in advance as well. I find that it's much easier to politely decline that cookie if I have a snack planned.
  • tatebos
    tatebos Posts: 29 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.

    I do this too! Sometimes it changes as the day goes on, but I do my best to stick to it. I also allow myself a maintainence day once a week (Saturday), that I eat an extra couple of hundred calories. It helps me during the week to stick to it, knowing that I have Saturday to look forward to a little treat. Saturday is also a pretty heavy work-out day so that helps too.

    Good Luck to you!
  • PamGeirng
    PamGeirng Posts: 165 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.
    This is exactly what I do and make sure you do have some small snacks like an apple or something in between so you don't get really hungry and want to binge!
  • Hbazzell
    Hbazzell Posts: 899 Member
    Yup, it is 5:30 and I have 251 calories left. I am however going to the gym tonight so I should be able to eat a lttle more than 250.
  • ashleab37
    ashleab37 Posts: 575 Member
    Instead of calling it a cheat day and going all out, why not call it a maintenance day so you're still accountable? Not at a deficit, but not at a surplus either.
    This. I've had stressful weeks where I've done this 5 days and still had a loss of a few hundred grams. It gives me an extra 700-1000 calories for the day and while the scales may show a "weight gain" the next day it's just bloating, not fat gain.
  • LittleDoodlePoodle
    LittleDoodlePoodle Posts: 154 Member
    Pre-logging is never my style. I can't live my life to an organised schedule! That's too restricting, and not a lifestyle I could keep. If I hit 5pm and have no calories left, I do SOMETHING/ANYTHING to give me a little more wiggle room! If that means I quick walk, or a few jumping jacks when I'm too lazy to leave the house, or even doing 100 squats. I only just got a heart monitor, so I never knew how many calories I was actually burning, but if I do SOMETHING and then eat a light dinner, such as a salad or a slice of wholegrain toast with a teaspoon of peanut butter, then at least I'll feel better about it! It's about adapting, and not sticking to harsh rules that are too hard to follow forever. That way if you mess up, you can adjust, not put yourself down.

    NEVER SKIP BREAKFAST. It leads to irritability, and low blood sugar. Maybe consider slightly raising your calories, so that your weight loss will be slower but easier on your schedule? Or try and get your exercise out of the way in the morning, so that you won't be starving AND out of calories at the same time, therefore too tired to exercise. Pre-logging your exercise is also, I find, a good incentive to get it done. If I log in half an hour walk before I do it, and see that it means an extra 100 calories to treat myself with, I'm much more likely to get up and do it.
    That being said, if you pre-log it and dont do it... you BETTER delete that pre-log. No point fooling yourself. Sigh. It never works. What's that saying? "It doesn't matter if you keep an accurate food log? Your body will show that for you."
    It is definitely more eloquent though... sorry!
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    Pre-plan, if not then have the willpower and discipline to suffer.
  • Willowana
    Willowana Posts: 493 Member
    I plan my day out the night before. So I go through the whole day knowing exactly what I'm going to eat.

    But, if there is something I want, then I have to barter with what's in my log and switch out things for something else.
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    I find it much easier to pre-plan all my foods and to already have them logged. That way I know that my calorie and macro goals are going to be met provided I don't binge on something else. This allows me to spread out my meals however I see fit.

    I've been doing this for the past three days, and let me tell you, it is SUCH a big help. I am going to keep doing it, always. When I know exactly how many calories I have for every meal and snack, it helps curb cravings, esp when I know a pre-logged post-dinner treat is waiting for me at the end of the day!
  • badtastebetty
    badtastebetty Posts: 326 Member
    Log it, eat a healthy dinner if your hungry, and call it a day.

    Try to plan your meals out in advance, include the treats so you don't feel deprived. If you really find snacking to be an issue, spend some time focusing on why your making the food choices you are. I highly suggest writing down when you eat, and how you feel each time you eat. At the end you can look over your day, and see where you could have made better choices, and if your choices were worthwhile.

    For example, if I just junk out on chips, candy, and bagels. I will think of better alternatives, because while they fill whatever urge at the time they are not satisfying and I need to learn how to replace them.

    However, if I have some ice cream (always worth it), or I have a fun girls night where we snack, and drink wine. I'm going to feel okay about those choices and not sweat the overages, and just make sure they are not an everyday occurrence.

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