mcdonalds big breakfast :(

yes, go for a walk so you can gain back some of those calories and drink lots of water

Find a way to work off the 615 calories. When ever you have a minute do some jumping jacks, squats, sit ups, and anything else you can find that will get your heart pumping. At the end of the day your goals are still attainable. Don't give up or feel guilty. You can do this!

Stop stressing over food.

^ This. It's 615 calories so unless you're on some ridiculous VLCD silliness then you aren't even close to going over your daily calories. And salt? Go for a run and drink some water. Problem solved. Dietary fat? You need that.

Now that the damage is done, try to get in a workout. This evening, if there's pizza, have just one piece of pizza, or maybe two, and add something healthy with your dinner.

Arrrghh! I totally 'get it'!

As BellaGyrlK and lindsaymarcin say: Try a bit of a burn and some nice detoxing water to lift morale.

Also - maybe try adding in the Dominoes into MFP now. Know what you're going to eat upfront, rather than adding in the binge after the fact. If you know what it looks like upfront, it won't be a surprise. Then you're in a better position to deal with it, rather than guilt over it after it's too late!

Hope that helps a little bit.

Stop stressing over food.

^ This. It's 615 calories so unless you're on some ridiculous VLCD silliness then you aren't even close to going over your daily calories. And salt? Go for a run and drink some water. Problem solved. Dietary fat? You need that.

Exactly. Life happens. Make adjustments and move on.

it's just that it's so much fat and salt and i feel so sick

It's probably in your head.

Stop stressing over food.

^ This. It's 615 calories so unless you're on some ridiculous VLCD silliness then you aren't even close to going over your daily calories. And salt? Go for a run and drink some water. Problem solved. Dietary fat? You need that.

Exactly. Life happens. Make adjustments and move on.

it's just that it's so much fat and salt and i feel so sick

It's probably in your head.

It's definitely in her head.

OP - serious question. How is your emotional relationship with food?

[qualphabetical ]

How about saying no? She didn't hold you down and force it down your throat. You chose to get it. Just say "no thank you." if you really don't want it. Your an adult right? You can make your own choices.

my family is really unsupportive about my weight loss -- i told her i wanted pancakes with syrup which are more like 500 cals and she just went ahead and ordered it. when i was a kid we didnt have much money so we had to eat everything on our plates and im still struggling not to do that - i hate wasting food more than anything
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I can hear my mums voice there as well. Emalees suggestion of going on with a plan is great idea. Stick to your plan, yes it can be hard to change the mind set it takes some time and patience with yourself - with every day you get better at making choices that support what you truly want.

There's nothing wrong with a McDonalds big breakfast.

Big breakfast:
Cals: 615
Protein: 28g
Fat: 36g

Pancakes with syrup:
Cals: 530
Protein: 8g
Fat: 8g

Out of the two, for the sake of an extra 85 calories, I'd have chosen the big breakfast. It's got a decent amount of protein and fat to keep you full. The pancakes are just carbs and sugar - not that there's anything wrong with carbs and sugar, but it's not going to satisfy you for long.

Stop stressing so much about one day and labeling certain food as inherently unhealthy. Don't exercise yourself to death today because you feel guilty - it's not a healthy way to look at exercise. Get a workout in because you enjoy it, drink plenty of water, and enjoy your pizza, just don't go overboard. It's a new day tomorrow.

+1

Some days are like this. I've found losing weight and getting healthier is about learning to make changes, so learn from this...and adjust for next time.

I ditto about the water and exercise. If I eat at McDonald's then I make more effort to move. It can be as simple as not sitting for longer than 15 minutes.

Stop stressing over food.

^ This. It's 615 calories so unless you're on some ridiculous VLCD silliness then you aren't even close to going over your daily calories. And salt? Go for a run and drink some water. Problem solved. Dietary fat? You need that.

Exactly. Life happens. Make adjustments and move on.

it's just that it's so much fat and salt and i feel so sick

It's probably in your head.

It's definitely in her head.

OP - serious question. How is your emotional relationship with food?

i guess i used to eat when i was upset/sad/angry which is why i gained the weight, and now when i get sad/upset etc i can't eat to make myself feel better (i used to eat until i was sick, or my stomach hurt at least -- food as a form a self harm maybe?) and now when i eat i feel guilty?? my parents are fat but also very fat-shaming (y cousin is morbidly obese and they always make "who ate all the pies" jokes although they are both overweight) and i worry that they talk about how greedy i am behind my back.

i suppose i find food stressful. eating in front of people, in case they judge me for being fat

The big breakfast did you no harm. Your body needs fats and the sodium, if you're reasonably healthy, will only cause a little water retention which can be solved by drinking water. I know this is very hard to come to terms with when there are so many "words of wisdom" about foods that cause weight gain/loss, but there are no bad foods (save for maybe Crisco and the like, i.e. artificial trans fats), but the point is that your body needs dietary fats and even sodium to survive. The trick is simply staying under your daily calorie goals.

And on that point, what is your daily calorie goal? There is a lot of good information on this site to help guide you and plenty of people here to help. Take a deep breath, let the baggage go, and start working on making you healthy in mind and body.

Stop stressing over food.

^ This. It's 615 calories so unless you're on some ridiculous VLCD silliness then you aren't even close to going over your daily calories. And salt? Go for a run and drink some water. Problem solved. Dietary fat? You need that.

Exactly. Life happens. Make adjustments and move on.

it's just that it's so much fat and salt and i feel so sick

It's probably in your head.

It's definitely in her head.

OP - serious question. How is your emotional relationship with food?

i guess i used to eat when i was upset/sad/angry which is why i gained the weight, and now when i get sad/upset etc i can't eat to make myself feel better (i used to eat until i was sick, or my stomach hurt at least -- food as a form a self harm maybe?) and now when i eat i feel guilty?? my parents are fat but also very fat-shaming (y cousin is morbidly obese and they always make "who ate all the pies" jokes although they are both overweight) and i worry that they talk about how greedy i am behind my back.

i suppose i find food stressful. eating in front of people, in case they judge me for being fat

That is one of the mind things that is the hardest to overcome. But if you think about it, you used food for emotional reasons and now you're letting food make you feel guilty. Different, but still harmful.

Work through this. Listen to the people on MFP. Most know what they are talking about - because we have been there. It has taken me over a year to get my head in the right place about food. It can be done. Stop and think through what you are feeling - it's hard to do - but will be necessary if you want to make it to the next phase where you don't let food have all the control anymore.

Living with a family that has many issues like you have mentioned, will add another layer of "hard' to the process. Figure out what works for you and learn to stand up for yourself. It's always your choice. It's your plan - sink or swim - it will all come down to you.