How to recover from a bad day?

Everyone does it. Get back on the horse and carry on with your program.

Chalk it up to experience and start over tomorrow. One day of bad eating won't make you fat, just like one day of eating healthy won't make you skinny.

i love this!!^^^

Chalk it up to experience and start over tomorrow. One day of bad eating won't make you fat, just like one day of eating healthy won't make you skinny.

Well said!

no, dont eat less!! just workout more!!! if its only a few days, sometimes it helps n doesnt hurt. how hard n often do u workout?

I actually disagree with this. I would carry on eating as normal, and exercising as normal. If you exercise more to atone for "bad eating", you're not only feeding into the mentality that you need to be punished for eating too much, but you're setting up exercise as something that is punishment, instead of something you do for enjoyment and/or to take care of yourself.

It's life. Some days you'll be under your goal, some days over, and some days exactly where you want to be. You've just got to make sure that hitting your goal (or thereabouts) is the norm.

Just try and get back into eating normally depriving yourself of food to make up for a bad day will just create physiological pressures to eat, so you're more likely to end up having another bad day! Also, it's good to get comfortable with occasionally going over your calorie goal so you don't freak out whenever it happens. Good luck!

no, dont eat less!! just workout more!!! if its only a few days, sometimes it helps n doesnt hurt. how hard n often do u workout?

I actually disagree with this. I would carry on eating as normal, and exercising as normal. If you exercise more to atone for "bad eating", you're not only feeding into the mentality that you need to be punished for eating too much, but you're setting up exercise as something that is punishment, instead of something you do for enjoyment and/or to take care of yourself.

It's life. Some days you'll be under your goal, some days over, and some days exactly where you want to be. You've just got to make sure that hitting your goal (or thereabouts) is the norm.

i understand where u r coming from and i can respect it. i asked because if i eat low too many days, ill eat more on my cheat days and if i over eat, i do tend to exercise more. the alcohol i always want to work off.

Personally, I don't think there's any problem with cutting a few calories the next day when you go way over. When I have a high-calorie day, I often reclaim some of my deficit the next day (and/or the day before if it's planned).

I think if you're in a good place about it mentally, then it's fine. Intermittent fasting, calorie cycling etc... they work fine for some people. I think getting into the mentality of "oh no I've eaten bad foods"/"I've messed up" and "I need to recover from this"/"I need to make up for my bad eating" etc is not a good direction to go in.

I agree with this, especially about where you are mentally. If you get into a mentality where it is okay to go over and then make up for it, it can become an all too regular occurrence and it's easy to lose track plus the mix of foods will lean toward the unhealthy side. If it really is a rare thing, it doesn't matter what you do as long as you don't allow it to affect your overall approach to eating.

Carry on as before. Dont punish yourself for having a life!

^^^ This

Your advice helped me as well! tahnks for being so supportive all!