How to not kill your calories after being good all day

That happened to me yesterday, ended up going to the pub and having pie and mash (that wasn't even that good).. I went over by about 400-500cals. I felt so guilty that I ended up doing jumping jacks and running on the spot for over an hour while watching a film until 10.45pm. According to mfp I ended the day under my cal goal but because it was a pub lunch i didn't actually know how many cals were in the pie and mash. But i did feel less guilty after all that jumping about!

Other times I would try and get my net cal intake right for the week overall, so if I'd gone over and left it yesterday i'd cut down 100cals for the next 5days to bring me back into line, maybe you could try that?

And try not to feel so bad, we are all allowed a treat day now and again!

If I happen to go over for the day....or I know I will, I will usually MAKE myself do something, like go on a 20 minute 1 mile walk (moderate pace), or hit my elliptical for 20 quick minutes or something. I try to hold myself somewhat "accountable" for my indulgences. Now I don't go crazy with that, but if I don't make some sort of "effort" on my part, then I tend to feel a bit ashamed of myself.

I bring a healthy snack to work ..... and save it for the drive home.

I'm terrible at 5:30 ..... if I'm at home, I have lots of crap to chose from ....if I eat (my snack) in the car ..... I'm satisfied (more or less).

I agree with the earlier posters who suggested an afternoon snack -- I feel a HUGE difference (in terms of evening self-control) on the days when I have an afternoon snack versus the days when I don't. HUGE. Best of luck to you!

That happened to me last night! I think I just didn't eat enough throughout the day and then when I ate a bit too much last night, I also figured, wth...I already "blew it" for today. I did workout so the damage wasn't TOO bad...but it's how I felt out of control which I HATE! So I actually upped my calories to 2000 AGAIN and am eating just below TDEE for my goal weight of 155. I'm tall so eating 2000cal/day and working out 3x/wk will keep me either maintaining or losing very slowly. But at this rate I'm not getting anywhere doing the same thing. I really need to stay satiated and no feel hungry in order for me to not lose control with my eating. I just think about how I'd be at goal YEARS ago if I didn't keep jumping from one extreme to the other. Slow and steady, but unfortunately I want what I want WHEN I want it. :ohwell: :grumble:

It has helped me to think in terms of a weekly calorie allowance so if I go over one day, I have to restrict the next (or exercise off the excess) so it's not like-oh well, the day is ruined, might as well eat everything.
I started on a "star challenge" with another group, but you can do it for yourself. Just figure out your weekly calories and then if you stay at goal, gold star; if under, platinum star, but you also get stars for being within 500 cals of goal and so on.
Another way to stay on goal is to figure out maintenance calories, so you can at least tell yourself that even if you didn't stay on track, you didn't exceed maintenance so it's like a "hold" day and you need that every once in awhile, you can stay at a deficit forever without wanting to binge (well, I can't...)
good luck!

If you can control when you have lunch at work, I would try pushing back my lunch to later in the day and having a mid day snack (fruits, veggies, yogurt, just something light) and make sure I have enough water. I used to take my lunches at noon but I gradually pushed them back and now I take them closer to two or three and have some veggies and lots of water around noon if I feel hungry. Even if you can't change when you have lunch, bring some healthier snacks that you can have before you head home so you aren't super hungry when you get home.

I sometimes do the picking thing while cooking- best thing I can suggest is keep a bag of baby carrots next to you while you're preparing, and reach for some of those instead of the crackers or croutons, etc. which will be in your meal anyway! Or don't let yourself eat those things during your meal as you've already eaten what you should have eaten in your meal! Little mind games with yourself, but maybe you'll think twice before picking while you cook...

As for the sweet after dinner... well, I just try not to keep any of that stuff in my house, period. But if you have a family, I know that's harder.... Maybe stick them in the freezer, so you'll have to plan out that cheat and it won't be so easy to just grab one on a whim!

But don't beat yourself up about it, we all have our "weaker" moments

Set aside some calories for a snack about a half hour before you go home. A handful of nuts, some beef jerky, a non fat yogurt. Something that will put some food in your tummy before you start preparing dinner and keep you from "grazing" in the process.

As for feeling guilty. Pardon the language, but I like to react to occasional bad eating days like my dog does to her life issues. Just kick some grass over that *kitten* and move on. Drink a glass of water and say "today's a new day". "I'm not controlled by what I did yesterday and it doesn't impact what I can do today".