If I messed up yesterday do I eat all my calories today?

No you still need to eat your recommend calorie count, if you starve yourself it messes up your metabolism. Just try to eat SUPER healthy fruits, and veggies You can do it!

I agree with everyone else. Carry on as usual. Yesterday is gone. Today is a new day and another chance to get it right.

I agree--eat your recommended calories regardless of yesterday

I do the same thing with white wine. Try to look at it as a temporary set back not a failure and get back on track today. You can't change what you have already done and beating yourself up about will only make you feel worse. When I mess up I used to think "I've already blown the week, why bother?", now I tell myself, if I don't get right back on track where will I be next week at this time? Sometimes it works and sometimes it doesn't, either way you have to keep trying. Good luck to you

when you figure the average of calories for a whole week, you would still most likely be a deficit overall.

when you figure the average of calories for a whole week, you would still most likely be a deficit overall.

I usually go by this. I keep a spreadsheet with my daily calorie intake and burn, and I go over some days and under other days (depending on my mood, hunger, and social life).
By the end of the week, I'm still hitting my calorie goal, and still at a deficit.

I would say stick to your normal 1500-1600 calories and go about business as usual. :flowerforyou:

I really messed up yesterday. I am very addicted to sugar and am trying to get it out of my system. I had four really good days and then last night I messed up. I had pizza and candy and my calorie count was 3,335 and it should have been between 1500 and 1600.

Should I eat less than 1500 calories today? I have only had 300 calories so far and I am heading to the gym right now.

I am so frustrated with myself. I am trying to change my life, eat healthier and lose weight and I keep sabataging myself with sugar. What do you do when you have had a really bad day and get completely off plan?

Don't beat yourself up...let last night go. This isn't going to be a quick process and there will be bumps in the road. Aim for more of a lifestyle change that you can sustain long term. That INCLUDES occasional treats. I have slips here and there...just make sure you get right back on track with your next meal or snack...one mistake doesn't have to turn into a day, week, month...There's no reason to beat yourself up either. Just make moves in the right direction. I never carry one day over into another...each day is a fresh start.

I could have written this exact same post a couple weeks ago

It sucks, but the ONLY thing you can do that's constructive instead of shaming and destructive is to

1) Accept that today is a new day.
2) Work out extra hard -- within reason though, of course. It's not worth hurting yourself over.
3) Drink plenty of water.
4) Definitely DO eat all your calories-- just don't eat back the ones you burned with exercise.
5) Get a good night's sleep.

Whatever you might have gained with your binge will disappear by morning.

I'd say carry on as normal. You can compensate for days over by shaving a few cals off the rest of the days that week, but I'd say that it sounds like you're prone to bingeing, and for most people who are prone to bingeing, under-eating is really counter-productive as it makes you more likely to binge again. I would just carry on as normal.

Also, try to stop looking at it as "messing up" - this isn't a performance or something you can fail on. The only way you fail is to give up for good. Some people try to use guilt/shame as a motivator, but it isn't effective for most people. Forgive yourself, use this as a learning experience and carry on.

I've never tried to give up sugar completely as it's not something that I feel I need to do for myself. It's moderation and portion control for me. However, I recently read a book called Potatoes not Prozac. I don't agree with everything in it, but it was quite interesting. The author recommends cutting down on sugar after a long process of making smaller changes to your diet (such as switching from refined grains to whole grains etc) - she argues that these smaller changes make the eventual shift to cutting out sugar much easier to deal with.

This is the best post eva!!

I have that problem some days and I think That you and me aren't the only person who have a bad day! and really the comments help me a lot about that!!

YES! absolutely, one day will not make or break you, just go back to your normal routine, and things will straighten themselves out

Take an extra walk after dinner ...

More importantly though, try to learn from it. WHY did you splurge yesterday? Did you feel deprived the other 4 days? Cutting sugar cold turkey? Over tired maybe causing carb/sugar cravings?

Figure it out and make that splurge day into a positive learning process.