day 4 and already blew it.

You didn't blow anything....and if you are committed to this for life you will have hundreds of day like this and moments of weakness. Learn from you mistake and move on. Tomorrow is ALWAYS a fresh start and we NEVER give up!! I know it is disappointing, but try not to sweat it too much and just try to move on - you can do it!

Your doing too much too soon.

If your not used to exercise then suddenly doing loads is not going to do you any favours in the long run, I would take a look at the whole thing & just make small changes to your eating habits & exercise routine, just start off with walking for now.

Jumping in & doing everything at once will set you up for failure unless you are very strong willed.

Don't let this derail you. You are the only one who can derail it for you. Just brush it off and start again. We are human and we all feck up. Have you worked out your BMR?? I only ask because 1200 kcal isn't a lot especially if you are exercising daily. Also is exercising daily something you can do for the rest of your life? I only say this as this as you need to change your diet and lifestyle in a way that is sustainable long term. Or else it's a vicious cycle where you feel like you've failed if you haven't been to the gym 7 days in a row. Also you need to allow yourself rest days for your body to heal and recover or you risk injury too. Doesn't have to be every other day or anything, just make sure you have a good balance.

Definitely didn't blow it! Look at it as an opportunity to reflect on what you could have done differently. Usually, when I attack the fridge, it's because I either didn't eat enough calories during the day or, I was particularly low on protein. Either way, every "slip-up" is an opportunity to learn what you can do differently in the future.

Just pick yourself up, go to the gym and get right back on track!

No, it wont derail you. Happens to all of us. I tend to have one bad day a week at least (not on purpose, it happens and I eat at maintenance or slightly higher). Then I will have another day in the same week where I would eat lower than the calorie limit because I have exercised more that day.
What matters is that you keep to your goal on average.

I was on a 68 day streak and broke it last weekend as I was visiting family that cooked me food that I didn't even recognise, let alone calorie count. So I am on day 2 again now.

What matters is that you keep at it. Don't let one day get you down.

you didn't blow it. you know what you did? you fueled up for an extra hard work out today.

/thread

Thanks. Good advice. I'm definitely used to exercising a lot. I used to run 30 miles a week. That wad 40 lbs ago. I do a lot of walking and Elliptical and strength twice a week. My bmr is 1500. I tend to have an all or nothing personality. Either in on thisor I'm not.

past experience showed me I needed 1200-1400 cals to lose 1-2 lbs a week. That's with exercise. Was I hungry last night? Meh. Where is my willpower? I am hoping I can last the next 4 days and just get through one week. Btw, I didn't weigh myself before starting mfp. Couldn't face scale. But I have an idea. Just need to stop this nighttime binging. Wish I could fall asleep and stay asleep.

ah, it doesn't matter how used to exercise we once were. your body does reset itself rather quickly.

but on the other side of the same coin, your body does reset itself rather quickly getting used to exercise. but not in four days. it'll take a while, but if you focus, you'll start feeling good about exercising. the muscle memory will kick in.

you probably just did too much too soon, and weren't fueling your body enough.

No u just t get yourself back up and start again u will have these days at the beginning when u are getting use to tracking exercising it gets better over time :bigsmile:

So I was trucking along. Hitting net goal. Eating 1200-1400 each day. Exercise each day. Day 3 I exercised a lot and ate back more than half of my cals burned. But was still ok

day 4. That was yesterday. I did fine all day. Dragged myself to gym after work. Walked 4 miles. Around midnight, I blew it. Went to kitchen. Had 3 cookies. Two flour tortillas with cheese. Handful of chips. About 1000 cals right there
awful. So grand total cals for yesterday eaten was 2200-2500. I burned 400 thru exercise.

is this going to derail me? I can't believe I couldn't pull off one week on this. I am really ticked at myself.

the only thing that derails you is your attitude.

Not what you put in your mouth.

So you put a lot of calories in your mouth, so what? You recommit to your goals, you make a plan to minimize the damage.

Maybe recalculate your TDEE because as Brainy Burro said, you're eating a little low.

but the ONLY thing that is going to derail you is you.

If you're eating under your BMR your body is most likely rebelling. Feed yourself properly and you're far less likely to have a binge.

You did NOT blow it... repeat after me.. you did NOT blow it.. did you make a poor decision.. yep, but that didn't blow all the work you did in 3 days. It's a lesson learned. Drink more water, that was my go to when I first started this journey, anytime I wanted to eat, i grabbed water even crystal light if I needed flavor but something WITHOUT calories.

Get in the mind set every time you pick something up.. Is this good for my body, how is this going to make me feel during my work out, after my work out etc. And after a bit, when you eat the crap, your stomach isn't going to be happy anyway w/ the junk.

Have a good punishment workout today for your actions

It sounds like your body is starved for something.
I've found that eating closer to 1,500 calories + eating back exercise calories until I hit 1,400-1,500 net for the day is the best for me. Try to jam pack your calories with plenty of fiber, good fats and healthy nutrients. The more dense your foods are, the fuller and more satisfied you'll feel.

My new thing is hummus with wheat crackers. Keeps me super full, and I feel great eating it! Try to keep those tempting foods out of your house as well, until you can eat them without binging. I've also found that separating tempting foods into small snack sized pouches, instead of eating directly out of a container or having the container within access, helps me to mentally avoid binges (accidental or not) like this.

of course you failed... you are stuck in a mentality that leads to yo-yo dieting.

how do i know this?

because you're trying to eat 1200-1400 calories per day and then "splurging" after a few days. your body is starving for calories and you eventually "give in" to its demands.

get out of that mentality. eat at a MODERATE calorie deficit from your TDEE and you'll be able to stick with it.

take the time to get your settings correct. MFP will allow you to pick a 2lbs/week loss rate, but that doesn't mean it's the best option for you.

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

All kinds of good stuff in ^this...

Just don't beat yourself up. That will make it worse. I have that issue sometimes. I have to learn that the next decision has to be a better one. Yesterday was yesterday, a day in the past. Keep your end goal in front of you and you will be fine.

Best believe you are not the only person that has had this before. Good luck!:happy: