I feel like I've ruined everything :( PLEASE HELP!!
smallkay2
Posts: 5
Guys, I've just about made it to the 23 pound mark eating clean for about 3 months now, every once in a while I give myself a cheat meal, and it works out great & keeps me from temptations. But TODAY I had a cheat DAY. All I had was some Special K and a banana for breakfast with green tea, lunch I had a burger and fries, an then I had a ice cream cookie sandwich. 25 pounds ago I could've eaten this no problem. But I feel so sick I feel like I'm going to puke. I don't really think I binged because I didn't go nuts like some people but I don't know what to do I feel so disgusting right now I'm incredibly bloated and I feel like I ruined everything, I'm scared to weigh myself this week!! Any advice?
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Replies
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It's okay to not weigh yourself this week if you don't want to. Just know that if your weight is up it's most likely to be water retention from going off plan. It will disappear in a little time. Get back to your plan, drink plenty of water, and learn from today's mistake.0
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Guys, I've just about made it to the 23 pound mark eating clean for about 3 months now, every once in a while I give myself a cheat meal, and it works out great & keeps me from temptations. But TODAY I had a cheat DAY. All I had was some Special K and a banana for breakfast with green tea, lunch I had a burger and fries, an then I had a ice cream cookie sandwich. 25 pounds ago I could've eaten this no problem. But I feel so sick I feel like I'm going to puke. I don't really think I binged because I didn't go nuts like some people but I don't know what to do I feel so disgusting right now I'm incredibly bloated and I feel like I ruined everything, I'm scared to weigh myself this week!! Any advice?
Advice?
With the limited info provided....try to relax.....one day is not going to undo 3 months of work0 -
Advice?
With the limited info provided....try to relax.....one day is not going to undo 3 months of work
*This* Think of it this way. If the old you (or anyone of us) who used to eat that type of stuff to excess everyday had one day of clean eating, it wouldn't make a difference. Same thing here. Stand up, brush yourself off and concentrate on tomorrow.0 -
It's taken me a few times to learn from this.......going from eating very healthy and then eating a bunch of sugar filled foods..ie donuts. I wouldn't worry about weight gain from what you ate, if anything it'd be some water weight. You didn't "ruin" everything, you had some of what you call cheat foods. Everyone is different, some can eat that stuff and feel fine, some can't. I always end up feeling like I have a food hangover so I don't do it anymore except for the occasional ice cream or dark chocolate. Drink water as you can, I know that might be hard feeling bloated, but it'll help and go on with your plan, don't let this de-rail you............it's one day of many, many days is all.0
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Keep calm and carry on.
You're doing a great job, and if you keep it in perspective you will be just fine....honest.
Remember, your scale only gives you a point in time picture of where you're at, and not necessarily the most accurate one. On any day, you can weigh yourself when you get up, and then immediately after you shower and you'll see a weight fluctuation of several pounds. Did you body composition change in that time period...other than absorbing some water? No, it didn't.
A scale tells you that you are X lbs at the time you step on it. It doesn't tell you X lbs of what. You could have lost some fat, but be holding fluid making it looked like you had a really bad week. You might have lost a little fat, but gained a little muscle, so the scale doesn't look like it moved because when muscle tissue is being built, you will retain fluid while the tissue repairs it self.
Use the scale as A tool, not THE tool. Also, be kind to yourself and don't beat yourself up. You're human. It's okay to be human. The energy you expend dwelling on this could be spent planning how you're going to go forward from here. The only way to get to the top of a hill is just keep going forward.
You can do it. Tomorrow is another day.
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relax .. one day isn't going to undo all your hard work .. take a deep breath, skip the weigh in if you want, and go back to clean eating .. you're feeling sick because you've been doing so well and your body isn't used to the junk food anymore .. take a deep breath, relax, and remember that tomorrow is a new day ^_^0
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you should be able to eat that and still come in under, not sure what the issue is. Remember you have to be able to eat this way for the rest of your life, if one cheeseburger and ice cream send you over the edge I suggest you talk to a therapist.0
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It's simple - tomorrow is a new day. Wake up in the morning & just go back to what you were doing, don't try to make up for anything. You didn't ruin anything, you didn't initially put all the weight on in 1 day, you haven't lost the weight you've lost in 1 day & 1 day of going off plan will not make a bit of difference in the long term. Within a couple of days any weight gain (if there even is any) will be gone, it will have been from sodium retaining water. You haven't eaten enough to pack pounds on. Don't stress yourself, just go back to what you've been doping - obviously it's been working......0
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Advice?
With the limited info provided....try to relax.....one day is not going to undo 3 months of work
^^^^ This. One day ISN'T going to ruin everything! Congratulations on your weight loss!!0 -
My advice is you'll be fine :P0
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You'll be fine. Get back on it and give yourself a couple of days before you step on the scale 0
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This.....you should be able to eat that and still come in under, not sure what the issue is. Remember you have to be able to eat this way for the rest of your life, if one cheeseburger and ice cream send you over the edge I suggest you talk to a therapist.0 -
Take a deep breath and relax. It's one day. Just log your intake, figure out where and if changes are needed, and move on.0
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This.....you should be able to eat that and still come in under, not sure what the issue is. Remember you have to be able to eat this way for the rest of your life, if one cheeseburger and ice cream send you over the edge I suggest you talk to a therapist.
I don't think she needs a therapist per se. I feel pretty hurl right now too, but I just think I need an antacid. Couldn't that be it?0 -
You wake up tomorrow morning and you act like it never happened, except to steel your resolve to remain on track. You can do nothing about yesterday, tomorrow isn't here yet- take care of today.
Samiamy2kGuys, I've just about made it to the 23 pound mark eating clean for about 3 months now, every once in a while I give myself a cheat meal, and it works out great & keeps me from temptations. But TODAY I had a cheat DAY. All I had was some Special K and a banana for breakfast with green tea, lunch I had a burger and fries, an then I had a ice cream cookie sandwich. 25 pounds ago I could've eaten this no problem. But I feel so sick I feel like I'm going to puke. I don't really think I binged because I didn't go nuts like some people but I don't know what to do I feel so disgusting right now I'm incredibly bloated and I feel like I ruined everything, I'm scared to weigh myself this week!! Any advice?0 -
If you don't eat sugary or greasy food for a long time, it can definitely make you sick. I've been there, gotten a migraine from 2 donuts after months of no junk food, and even puked after I ate some KFC because of the grease. But you won't die. Just drink water and go back to your plan.0
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This happened to me after i had a cheat meal. I did puke. I drank extra water and felt fine the next day.0
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I did that a while back.It was awful and I really did get sick.I ended up vomiting.But you live and learn,right?I would suggest just not weighing yourself for a couple of weeks,then heck.G'luck!0
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Well, if you have been eating clean for three months, i wouldn't be surprised if you feel bloated since burgers and fries usually have a lot of sodium - I usually feel bloated or heavy-stomached when I eat burgers and especially fries (throw in a glass of wine and that is just an uncomfortable feeling. :laugh: ). Also, even if you went over your calories/macros today, it certainly didn't ruin your three months, I PROMISE. I think, with time, you'll come to realize this. I know I had to and it took me a little while before I felt more comfortable with splurging when I started eating cleaner - and it never ruined my progress.
Feeling disgusting, however, isn't a good way to feel about the situation. We all indulge from time to time and it by no means makes us disgusting. :flowerforyou: So don't worry, you got this!0 -
calm down and get relax,it's just one day last,after this while,you will find better and keep on the previouse plan to get you goal,good luck for you0
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Tomorrow is a new day. I'm right there with you (along with many other people, I'm sure!). Just start fresh and be sure to drink a lot of water. You're fine. Just continue on.0
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ok so you made yourself feel sick.
GOOD! now you will be like... eew, that stuffs gross for a while. it would have been worse if you really liked it and kept going!
POSITIVE no1!! YAAAAAAAY!
secondly you had one bad day. man. at christmas, I smashed 2 full plates of food and 3 servings of desert, probably it was like 5 plates of desert. IT WAS FRICKEN AWESOME.
guess what - I still lost weight that week. this is why.
you are eating a defecit every day. lets say its 3500 for the week. so for you to actually gain weight you would have to eat OVER 3500, by another 3500 to gain 1lb.
you had one bad day, so lets say you smashed an extra 1000 cals which you didnt I'm sure.
you would need to go over by 1000 cals a day - THATS RIGHT a day to gain one pound of fat a week. if you do gain, its probably just water weight.
so positive number 2
YOU ARE STILL UNDER BY 2500cals! yaaaaay! just don't do it every day!
CRISIS AVERTED!
now, go eat some
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Been there done that. Its all right. Just keep logging everything and let that day go, you cant take it back or change it.
We are not perfect ALL the time. We can try but this happens just need to chalk it up and carry on.
But we know what your feeling at one time or another we have been there so its okay. Head up
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SWEET KAY, You are further along than you were when you started! We are only human and are going to slip occasionally. It's not the end of the world! Just get back to it, but don't make it so difficult that you can't live with it ! The whole idea is to start a program where you start losing weight. The you can increase it a little at a time, until you are losing at a regular pace, but you aren't starving yourself!
Add me to your friends list. i am on almost everyday and I try to give everyone motivation!!!
Basil0 -
Chillax hunny....I had a cheat WEEK...and I feel fine. I'm just gonna get right back to it on Monday. You are a human being and things like that will happen.0
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First off, don't panic. As another person told me, it took more than one meal to get you up to the size you were and will take more than one meal to get you back there. That's not a pass to go wild eating, but the moral is that you cannot beat yourself up because you indulged one day of eating. If it continues everyday, then yes, weight gain is inevitable, but you cannot be perfect. Now that you enjoyed yourself, that just means that you need to have a concrete plan for next week with diet and exercise and stick to it. Reward yourself with a cheat day so you won't feel deprived, but don't feel like it's the end of the world because you had pizza or McDonald's. Just get back on the band wagon and only allow one day per week to 'cheat'. Even on your cheat day you can still eat and remain under goal if you plan properly and do some sort of light exercise to help keep you under goal for that day.0
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The only way today can ruin EVERYTHING is if you wake up tomorrow and vow to stop exercising & eating healthy because you ate a hamburger & fries today.
Considering everything else you ate today was low calorie & healthy, you probably didn't even hit maintenance calories depending on your daily deficit. I know it doesn't feel that way but it's the truth. You will still lose weight for the week as long as you stay on track.
If you feel the need to make up for today, log what you ate, take the amount of calories you ate over goal and spread them outover the next few days. So if you ate 300 over goal, burn 100 calories more the next 3 days and don't eat them back or just eat 100 calories less than goal for 3 days.
In the big picture, today really didn't affect much. If you go over for a few weeks or stop all healthy habits completely, that would have a negative effect in your goals but one day won't 0
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