What do you do when you have a bad day with eating?
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Ok, can I just say that I LOVE the fact that we all pretty much said the same thing? Squishy feels and stuff...:smooched:0
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Don't sweat it. Even if you're over your MFP set calorie goals, you may still be in a deficit overall. Even if over your TDEE, one or two days will not derail progress as long as you make steady sensible changes in your diet and exercise. Best wishes for continued success.0
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I don't restrict or exercise more to compensate for a previous slip up. That's the beginning of disordered eating behaviors. Don't let food control your feelings or make you feel bad. Let it go. If you feel you need to exercise or restrict every time you mess up, soon purging or skipping meals seems okay and then more and more aggressive things seem okay. Over-exercising with the goal simply to burn off the calories associated with an overeating or binge episode IS PURGING.
I just simply make a plan on how I will have a better day the next day. Pre-log. Follow your plan.
Also, look at your calories and see if your weight loss plan is too aggressive. It's easy to lose weight but hard to keep it off. Were you hungry? If so, maybe increase your calories.
If it's just holiday food and you weren't hungry, it's something you either need to plan for to fit it into your cals or avoid it.0 -
It happens. Not a big deal.
The way I'm slowly learning to not let these things happen is I take the number of calories that I went over (in your case 400), and double it (800).
That becomes the golden number for me to burn at the gym the following day. An 800 calorie burn, for me at least, is only about 60 minutes of spinning.
Edit: In regards to KellyMontana's post above mine, she's absolutely right that this can start bad eating habits, as it is supposed to make you not want to eat too much. I use this method for myself, and I know that if I go too crazy with it it can be bad. This is how *I* deal with it in a way that both allows me to have the extra food AND allows me to amp up my workout. If you do my method thinking it's a punishment, things can turn very bad for your lifestyle habits.0 -
Log it and move on. Especially this time of year. Christmas is a celebration; humans celebrate with food. I've got three kids with birthdays in the next 10 days. That's a lot of cake and ice cream. I'll be adding an extra 15 minutes to the dog's daily walk and enjoying every minute of the rest of this year. I'm down 30 hard earned pounds. I'm not going to eat enough to totally wreck that, but if I gain a couple back, I'll take them off again. It's all good.
Merry Christmas!!!!!0 -
My goad, before exercise, is 1200 calories a day. Yesterday I was 1288 calories OVER this. While I am logging my meals I think "Holy cow the Longhorn appetizers are high" but other than that I just move on to a new day (I log everything -- no hiding from my choices). I would gain weight if I did this everyday and it diminishes what my loss is likely to be this week, but life will go on. In fact, it will go on to today where my family is coming over for an early Christmas celebration complete with cookies. pies, and lasagna, so it is not likely to be a good day today either! I will say I am looking forward to January when all the holiday food is done!0
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As everyone else states... log it and move on. If this happens on a regular basis, I would think ... why and what happened to make you want to eat more. If necessary log your feelings or what happened to you that day. If you find a pattern then see if you can eliminate or find an alternative... for example if being a buffet makes you have a bad day, then stay away from the buffet.0
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Honestly it is so hard to NOT beat yourself up over it, but you can't. Get back on track the next day. For me I think about my eating habits before I decided to change. Going over by a few hundred calories doesn't seem so bad then. Just don't make it a habit. We all deserve to indulge from time to time. The holidays are almost over so we can get through this.0
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Think of little orphan Annie and sing : Tomorrow Tomorrow.... I love you tomorrow
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I get up, dust myself off and remind myself that tomorrow is another day, one full of promise & that I will do better!
:flowerforyou:
This is what I do too. :drinker:0 -
I've been having this exact problem due to work stress especially with weekends, but I go much over...I just try to dust myself off and tell myself to do better next week and next weekend. Luckily I have vacation soon and will not be counting at all so I can see if that will help me get out of the splurging.0
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Go for a long walk. Eat less the next day.0
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I accept that it happened and move on. Immediately. Not "oh well that's today screwed, I'll start over tomorrow". Immediately. I've had days where I overate at breakfast - but as soon as I had I decided to make healthy choices for the rest of the day, and not write-off another 2 meals.
Looking forward and not back is key, I find. Beating yourself up about something you can't change isn't healthy or productive. You can't change the choices you have already made, but you can change the decisions you will make in the future.
That is a very constructive and functional philosophy!1 -
No nonsense. I like it!Log it and move on. No need no feel the slightest remorse. Just keep at it.1 -
This thread is chock-full of constructive philosophies! I'm privileged to be among such smart people.Enjoy it and move on. The object is to love life, and be happy. You can't do that by not indulging once in a while.1 -
I get up, dust myself off and remind myself that tomorrow is another day, one full of promise & that I will do better!
:flowerforyou:
Amen to that! And I love your ticker message!
Thanx!0 -
I realize that slipping up is a probability, not a possibility. I don't dwell on it, get over it and I keep it moving.1
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What they said. It happened, be thankful, and move on. Lots of folks in the world would love to be able to overeat once in a while so we are blessed.1
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I leave it in the past and move on. I treat the days after normally, so I'll eat all my calories or close to. It is a lifestyle change and we are only human so this will happen to everyone, and we shouldn't feel bad about it.1
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Honestly, this time around I'm more focused and trying to do this in a healthy, gradual way. I engulf myself on this site, Netflix, amazon, youtube documentaries and shows related to weight loss, nutrition, etc.
Having that in my face all the time keeps me motivated and focused. A little obsessive, but it works for me.0 -
It compensates that day where I wasn't that hungry and logged 800 calories for the day...
And I'll see tomorrow morning if it had and impact
And I'll sweat it off or diet it off in the next week 8)
It's not a race. And life happens 8p0 -
I ate out once this week and overrate. At my weekly weigh in I lost 1lb. I was expecting little to no loss. Very pleasantly surprised 1
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I get up, dust myself off and remind myself that tomorrow is another day, one full of promise & that I will do better!
:flowerforyou:
^ this. One bad day - or two - doesn't negate a lifestyle change. Over Christmas I will definitely put on weight at my parents'. But that's fine, no problem, when I get back home I'll be back in my usual routine ...
Don't beat yourself up!1 -
try not to be too hard on myself and do better the next day...it happens that is life 1
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