What do you do to get back on track?

twentytwentythree
twentytwentythree Posts: 22 Member
in Health and Weight Loss
This weekend I really splurged and let my one "cheat meal" get outta control. I typically have one cheat meal every 2-3 weeks and I've never had trouble jumping right back into healthy eating, but this weekend was a challenge. My one cheat meal lead to snacking on junk the entire day and ending the night with a couple vodka cokes with some friends. Sunday, I had trouble jumping back on board with my fitness plan and let myself munch away on crap even though I did stay within my calorie limits.

So, what do you guys typically do when you've fallen off track on the weekend and are trying to save all of your progress from going down the drain? What are some of your favorite go to tips for getting back on track and focused? Has anyone tried fasting to make up for a weekend calorie splurge?

Replies

  • TribeHokie
    TribeHokie Posts: 711 Member
    Nope, no fasting. I just move on and go back to my normal good eating/exercise routine. These things happen. There is no need to stress yourself out by getting in to the habit of punishing yourself every time you go over your goal.
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    I just get back in my regular eating/workout routine. I tried the fasting or even a super low calorie day after a few days of overeating back years ago and found that I just made me too hungry the following days. The most I'll drop calories the day or two after big overeating days is 100-200 calories. And that's often just because I'm still full enough from the previous days of eating to carry my through without all the normal snacks I allott for the day.

    Don't beat yourself up, don't let it become habit, and just move on. It's the best way. :)
  • Pearsquared
    Pearsquared Posts: 1,656 Member
    I agree with TribeHokie, best to just get back on track and forget about the weekend. Restricting to make up for a bad weekend can lead to another bad weekend because you're depriving yourself, and the cycle continues. It's why yo-yo dieting is so common.
  • twentytwentythree
    twentytwentythree Posts: 22 Member
    Thanks everyone. I didn't even think about it until shortly after I posted. Fasting as a way to make up for a large splurge will probably just lead to a cycle of unhealthy eating. I'll just try to drink plenty of water and get back on track.
  • micheleb15
    micheleb15 Posts: 1,418 Member
    New day, new start. I ate over 3000 calories on Saturday. They were delicious and I'm not going to gain any weight from it. These days happen. I personally love them, but they can be hard if someone isn't able to jump back on without wanting to starve themselves.

    Move on, you got this.
  • twentytwentythree
    twentytwentythree Posts: 22 Member
    Typically, is the weight you "gain" after a cheat meal or cheat day just bloating, water weight etc? I always see a 2 lb weight gain after a cheat day.
  • trackmyday1973
    trackmyday1973 Posts: 393 Member
    Typically, is the weight you "gain" after a cheat meal or cheat day just bloating, water weight etc? I always see a 2 lb weight gain after a cheat day.

    Pretty much..... there are 3500 calories in a pound so I doubt you had 7000 calories worth.....
  • QuincyChick
    QuincyChick Posts: 269 Member
    I had a ****ty day yesterday- tons of food and booze.

    Today? Back on track, lots of water, and remembering how bad I feel so that I'll think twice next time! :)
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    Ditto everyone. I think attempts to make up for a binge/splurge/cheat only make you feel bad and ashamed. That doesn't encourage you to continue moving toward your goal. You enjoyed it and now you can move on and just go back to business as usual.

    Says the woman who ate a giant piece of carrot cake last night. Giant. I rarely do it. Didn't give it a second thought this morning and didn't weigh myself either.
  • Gigsluvscw
    Gigsluvscw Posts: 139 Member
    :smile: Yes, it probably is water weight. Wait a couple of days before getting on the scale again(and what you already know... Drink lots of water to help flush out the sodium).

    When I have a hard time getting back into the routine again, I find just going on a simple/leisurely walk really helps. It makes my body feel good which leads it back to wanting to do more.

    Just one other suggestion??? I wouldn't wait 2-3 weeks for each "cheat day/meal". I find that my brain goes into "She's not going to let me eat the foods I'm craving for awhile again,so I need to eat them NOW." mode. I do try to limit those foods to the weekends (Friday after lunch-Sunday), so if I have a little something Friday evening I don't overdo it because I know if I want something the next day, it's easier to not stuff my face then.
  • slimjame
    slimjame Posts: 128 Member
    I have found fasting to leave me further behind than when I started. I tend to fantasize about the food that I could be eating to the point that just leaves me feasting on all of that bad stuff again. I have found that planning out exactly what I am going to eat the day before helps me get together. I leave room for a low-calorie/hopefully healthy treat if I need it, but I find that 9 times out of 10 I don't. Also, exercising helps me to remember why I am doing this to begin with. You got this :)) !!!
  • HacheraTsarine
    HacheraTsarine Posts: 278 Member
    I have a good look at me in the mirror, tell my body "See? This is why we can't get nice clothes!" and go for a run.
  • CantStopWontStop92
    CantStopWontStop92 Posts: 165 Member
    Cheer up buttercup, it's just one slip up:) Like someone else said, new day new start. Don't stress yourself out calculating extra/deficit calories, just make a promise to yourself to keep on track. For me, health and fitness is a mental game. Tumblr is a great source for motivational photos and quotes. Find that person too who you can turn to when you need that extra push. Pump up some hot tracks, text that person for a pep talk, dance around infront of a mirror, stare at pictures of VS models...find what made you so excited to get in shape in the first place and go for it!!

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