day 4 and already blew it.
Replies
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You only blew it if you quit... Otherwise learn from it and move on.0
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To the poster with the photo of the black hat who provided three links. That last link about leveling obstacles. Hollllly Sheet. That MADE my day. By far the clearest, most realistic, most practical advice I have ever read on losing weight. And, as many others can attest to, if you've battled weight issues your whole life, you are by far the most informed person on calories, nutrients, losing weight. What a fantastic post. Thank you.0
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One of my favorite inspirational quotes is: "If You're Tired of Starting Over, Stop Giving Up!"
You can either give up now, and start over again, or just keep on going.
Good luck.0 -
When you say you blew it, it's pretty clear you have an all or nothing mentality. You messed up. So what? Do better starting now.
Make sure you aren't eating too low, and make sure you aren't working out too hard. If you burn too many calories and net really low (net = caloric intake minus exercise calories), you'll want to binge because your body is too hungry. Aim for a NET of 1400 a day and it'll be much easier to keep going.0 -
I ate 2500 calories yesterday, too! Its not a good thing to do, but its not the end of the world. All you have to do is get right back on track and don't let it mentally derail you. One bad day isn't a big deal, unless you turn it into two bad days...or a bad week, month, etc. You got this.0
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is this going to derail me?
Only you can answer that.0 -
We all have bad days. Just get back on the wagon and don't let this derail you. I find that if I have a bad day, I sabatoge myself and it turns into a bad week. Don't let that happen to you.0
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pffft - the first two days I was on here I was pushing 3,000/day - sure as heck didn't feel like I "blew it" - just made me a little more aware of my eating habits; so certainly one semi-bad day isn't going to derail you0
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To the poster with the photo of the black hat who provided three links. That last link about leveling obstacles. Hollllly Sheet. That MADE my day. By far the clearest, most realistic, most practical advice I have ever read on losing weight. And, as many others can attest to, if you've battled weight issues your whole life, you are by far the most informed person on calories, nutrients, losing weight. What a fantastic post. Thank you.
That was actually a donkey who provided those links originally...
...I just thissed them...but yes, good stuff.0 -
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
If you decide to use advice from only one post here, pick this one!0 -
Okay -- aim for NET of 1400 a day. That is interesting. here is what my net has been for the past four days:
1326
915
1171
1832 <<<----this was the Celebration of the Binge day..er, night.
So-- perhaps these are too inconsistent. Problem with NET for me is that my exercise isn't guaranteed. I might do only 30 min one day, 80 min another, and nothing on another day. Garh.0 -
you didn't blow it. you know what you did? you fueled up for an extra hard work out today.
Amen. Any time I eat something I know is a bad decision, I resolve to lift heavier and run faster that night.0 -
Yes you blew it. Throw away your trainers and give up!
It was a blip. Track it and move on; tomorrow is fresh start. Avoid an all or nothing attitude, give yourself some leeway. Workout because you want to not because you think you should. If you're dragging yourself to the gym kicking and screaming you're not going to enjoy it or stick with it. It's okay to have a day off.0 -
You can't blow it in just one day...... It's a lifetime commitment. Don't let one bad day get you down. You're already doing waaayyyy better than me!0
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You're fine. A body processes food over the course of a week, not a day. So if you hit your targets for the rest of the week, why worry? Every meal is a new opportunity. Don't fall off the train for one day of indulgence. You've got this.0
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Also -- I asked this somewhere else and can't find it now.
Does MFP allow you to look at a report-level view of how many calories deficit you had over the course of a week? In other words, you total calories burned (through eating less and exercise). That way, I can see if it gels with what is going on when I get on the scale. Theroetically, if it says I burned 3500 cals over the week, I should lose a pound, right? Theoretically.
Right now, I only see that you can view cals burned or NET cals burned each day.0 -
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.
Only if you let it. It's ok to fall just stand back up and push on. You got this.0 -
Generally speaking, "Over" really only means "Less Under"
Think in terms of a week, not a day. If you are running a 500 cal/day deficit, , and have 1 day where you go 1000 over your target, you've still run a 2500 cal deficit for the week. All else remaining the same (exercise, etc.), what you've done is cause yourself to lose 0.3 lb less than you would have. Approximately. In a simplified model.0 -
You'll learning new habits. We fall down, dust ourselves off, get back up and go again!
Does a baby quit trying to walk after it falls down once? Nope.... they fall down a LOT, but they keep practicing until its an automatic life change.
Hope you're doing ok today!0 -
It was after midnight so your macros reset it was a new day! Dont worry.0
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Okay -- aim for NET of 1400 a day. That is interesting. here is what my net has been for the past four days:
1326
915
1171
1832 <<<----this was the Celebration of the Binge day..er, night.
So-- perhaps these are too inconsistent. Problem with NET for me is that my exercise isn't guaranteed. I might do only 30 min one day, 80 min another, and nothing on another day. Garh.
If you're using MFP the way it's set up, that's fine. Your calorie goal is determined based on if you did absolutely no extra exercise. If you exercise, you get to eat extra. I'm pretty sure the binge was your body rebelling. You shouldn't be eating below you BMR. Just in case you didn't know, that's your basic metabolic rate, which is what your body needs to keep going! Yes, it can take it from other places, but you'll probably be miserable, and more likely to have binge days.
So chillax on the one-day binge, and probably re-evaluate your calorie goals. You shouldn't be afraid of food when dieting. Food is fuel, and your body needs it no matter what your mind might tell you to do.0 -
Okay -- aim for NET of 1400 a day. That is interesting. here is what my net has been for the past four days:
1326
915
1171
1832 <<<----this was the Celebration of the Binge day..er, night.
So-- perhaps these are too inconsistent. Problem with NET for me is that my exercise isn't guaranteed. I might do only 30 min one day, 80 min another, and nothing on another day. Garh.
You're still only averaging 1311/day. You should have had 400 more cal on your binge.
I would recommend "blowing it" once a week, if your other days are what's normal for you ..... 0 -
you didn't blow it until you quit...since you are still here you are doing fine. Just a new opportunity to learn.0
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you didn't blow it. you know what you did? you fueled up for an extra hard work out today.
^^^
This x 10.0 -
you didn't blow it. you know what you did? you fueled up for an extra hard work out today.
Best answer ever.0 -
No big deal. One day won't blow all of the hard work you've put in. And you can look back on this next week when you want to cheat again and then you can decide if the cheat is worth your inevitable disappointment.
It's a process.0 -
Hi Greywalk,
I was going through my profile and updating again and again (and not in a good way) I gained 10 of the 39 I lost, and I stumbled on to your blog. If this journey we are on was so simple we would not be here right! So I have learned the hard way to be nice to me! If I have patience for others I should have that for myself right and so should you!!
So don't get ticked off at yourself, just try to yourself "This is going to take some time and I can do this, I just need to practice" Give cheers to yourself with every little accomplishment!!! Example "Ya I made it through breakfast" ok "Ya made it through to my snack" got it? Its ok to have what you want in moderation! For me a bit satisfies me and sometimes if I do that I want the whole thing LOL. You're welcome to contact me if you want, its ok. Blessings to you Greywalk. I have faith in you, you can do it I know you can!!0 -
Well. Did well today post-binge. Got thru decent workout. Ate well. 1200 cals and yes I burned 400 from exercise. So yes net is low today. But averaged with my binge from last night? Its ok. Works out as long as I don't do a face plant in a pizza. I'm now watching biggest loser and wondering what they actually eat to lose such massive amounts each week.0
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This is why I don't exercise and why I eat the foods I like, and just watch the calorie limit. If I'm miserable from having to eat certain foods and exhausted from running myself ragged, I'm certainly not going to have any willpower left over to watch my calories. And since calories are the only thing that really matters with weight loss, I decided to make that the sole focus of my limited willpower reserves. :drinker:0
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I would suggest that you're setting yourself up for future binges by insisting on such a low calorie net to start.
([Soliloquy] I'll never understand why people start at the absolute bare minimum and presumably move up from there as necessary (when in actuality, they're more likely to give up entire) instead of working to find the most calories they can eat while still making progress towards their goals. I'd suggest you start at a high number...say, 2000...log consistently and accurately, move more, and monitor your progress after 4-6 weeks. Progress? Carry on. No progress? Drop your limit by a hundred or so calories and go again.
This process works throughout your weight loss (and beyond). Bonus: it ensures you have the maximum amount of energy throughout. That energy is useful for exercise and is really helpful mentally to keep you on target. [/soliloquy])0
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