I really need some tips on this...

imxnianne
imxnianne Posts: 216 Member
in Health and Weight Loss
Who doesn't love steak? I'm just confused right now. Should I not being eating my excersize calories back? What if I eat something so yummy but my excersize calories went back... I just need some tips from all of you on what to do if you feel guilty from what you have ate... I'm feeling horrible right now. :(


I cooked some delicious steaks since my friend gave them to me. Made some rice and mac and cheese with it. I was sure I wasn't going to eat the rice, maybe just the mac and cheese. All of a sudden an urge to lick the spoon. Ugh! It was delish! Had to eat my portion. My excersize calories are gone now though.. hmf. I felt like just throwing it up. ( sorry ftmi) but hey, I felt guilty. Didn't get to throw up anything except mostly what I drank (tmi again, sorry)

I just need some thoughts on what do you all do? Think? When you have guilt from what you just ate.

Replies

  • zorbaru
    zorbaru Posts: 1,077 Member
    after you have logged all the food for the day, if your number of calories is green, then you have done good. if it is red but only 2 digits, then you have done ok. if it is red but under 500 then you are safe, if it is red and over 500 then you write off the day and move on to the next one. (using a 1lb per week deficit)
  • OkamiLavande
    OkamiLavande Posts: 336 Member
    Okay, first up, throwing up after you eat because of guilt is NOT okay.

    Secondly, it's not okay to feel guilty after eating.

    And thirdly, if your exercise calorie burns are accurate, it is far more than okay to eat them back.

    There is nothing wrong with eating back exercise calories if your net calories are okay. If your daily calorie allowance says you can have it and you have it and don't go over, it's fine. This is one day and it won't deter you.

    But if you keep feeling the need to vomit after eating because of guilt you need help.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    it sounds like you cooked on an empty stomach, after a big work out. without having a plan for your food intake, it was very easy to binge.

    i think your first mistake was not having a plan. i find that if you pre-log your food as much as possible, it's easier to avoid derailment.

    second, you made two sides while cooking. i do it all the time. i'm cooking, and man, while i'm here why don't i make a big pot of rice so that is one less thing i have to make for tomorrows dinner. next time you do this, know that you are going to package it away and stick it in the fridge.

    learn from your mistakes, or you will repeat them.
  • imxnianne
    imxnianne Posts: 216 Member
    Okay, first up, throwing up after you eat because of guilt is NOT okay.

    Secondly, it's not okay to feel guilty after eating.

    And thirdly, if your exercise calorie burns are accurate, it is far more than okay to eat them back.

    There is nothing wrong with eating back exercise calories if your net calories are okay. If your daily calorie allowance says you can have it and you have it and don't go over, it's fine. This is one day and it won't deter you.

    But if you keep feeling the need to vomit after eating because of guilt you need help.

    That's why I'm asking thank you. It's not at all good, I know. Maybe any other thoughts that'll help me through the guilt. Zorbaru thanks for telling me that. I thought going over was one day scratched out. Okami, ok. Just had to make sure its ok to eat them back. A lot of people are saying never eat the excersize calories back, that's how I got confused..
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    it's exercise. it's written right on top of the page.

    and if you input MFP to "lose X lbs a week," you are already eating at a deficit. exercising will create an even bigger deficit, which is usually not a good thing.
  • imxnianne
    imxnianne Posts: 216 Member
    it sounds like you cooked on an empty stomach, after a big work out. without having a plan for your food intake, it was very easy to binge.

    i think your first mistake was not having a plan. i find that if you pre-log your food as much as possible, it's easier to avoid derailment.

    second, you made two sides while cooking. i do it all the time. i'm cooking, and man, while i'm here why don't i make a big pot of rice so that is one less thing i have to make for tomorrows dinner. next time you do this, know that you are going to package it away and stick it in the fridge.

    learn from your mistakes, or you will repeat them.

    I so was going to give half of it away. Everyone was full though. :(
    I was hungry too, you got that right.
    Another I prelogged it, without the rice! I think my control over rice is still so bad. Well being asiam is also that almost every food we eat needs rice! Lol.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    it sounds like you cooked on an empty stomach, after a big work out. without having a plan for your food intake, it was very easy to binge.

    i think your first mistake was not having a plan. i find that if you pre-log your food as much as possible, it's easier to avoid derailment.

    second, you made two sides while cooking. i do it all the time. i'm cooking, and man, while i'm here why don't i make a big pot of rice so that is one less thing i have to make for tomorrows dinner. next time you do this, know that you are going to package it away and stick it in the fridge.

    learn from your mistakes, or you will repeat them.

    I so was going to give half of it away. Everyone was full though. :(
    I was hungry too, you got that right.
    Another I prelogged it, without the rice! I think my control over rice is still so bad. Well being asiam is also that almost every food we eat needs rice! Lol.

    i'm spanish. i know how you feel about rice.
  • MuseofSong
    MuseofSong Posts: 322 Member
    You can eat your exercise calories. It's okay.

    What I try for is a weekly balance. Sometimes I will exercise at night, and there will be exercise calories left, but those will be used later in the week (if not the next day!). No day is ever a fail. So try not to heap the guilt on yourself.

    Each day is just a day. Log what you eat and drink. Move on.

    Somedays you'll eat more. Somedays you'll eat less. Somedays you'll be at maintenance. It's all okay.

    Don't make yourself throw up. :(
  • imxnianne
    imxnianne Posts: 216 Member
    it sounds like you cooked on an empty stomach, after a big work out. without having a plan for your food intake, it was very easy to binge.

    i think your first mistake was not having a plan. i find that if you pre-log your food as much as possible, it's easier to avoid derailment.

    second, you made two sides while cooking. i do it all the time. i'm cooking, and man, while i'm here why don't i make a big pot of rice so that is one less thing i have to make for tomorrows dinner. next time you do this, know that you are going to package it away and stick it in the fridge.

    learn from your mistakes, or you will repeat them.

    I so was going to give half of it away. Everyone was full though. :(
    I was hungry too, you got that right.
    Another I prelogged it, without the rice! I think my control over rice is still so bad. Well being asiam is also that almost every food we eat needs rice! Lol.

    i'm spanish. i know how you feel about rice.


    So glad you feel me! Everything taste better with it. Haha


    Museofsong. Thanks also. :( it wasn't pretty. Haha. I did not eat a lot yesterday, so I guess this'll make it up! :) it's just , it's the rices fault! >:(
  • OkamiLavande
    OkamiLavande Posts: 336 Member
    Okay, first up, throwing up after you eat because of guilt is NOT okay.

    Secondly, it's not okay to feel guilty after eating.

    And thirdly, if your exercise calorie burns are accurate, it is far more than okay to eat them back.

    There is nothing wrong with eating back exercise calories if your net calories are okay. If your daily calorie allowance says you can have it and you have it and don't go over, it's fine. This is one day and it won't deter you.

    But if you keep feeling the need to vomit after eating because of guilt you need help.

    That's why I'm asking thank you. It's not at all good, I know. Maybe any other thoughts that'll help me through the guilt. Zorbaru thanks for telling me that. I thought going over was one day scratched out. Okami, ok. Just had to make sure its ok to eat them back. A lot of people are saying never eat the excersize calories back, that's how I got confused..

    Think of exercise calories like a bonus! You can save 'em up for a dessert or a special little something you've been wanting. They are a bonus that acts as a buffer so you have more room to work with for your calories because not everyone has the best diet. Slip ups happen but as long as you are honest and learn honesty is the best policy with logging, you won't feel as guilty.

    Hell, I went over a 1000 on my sodium today but I don't feel guilty about it. I know I'm sick and am not making the best food choices due to run ins with the hospital.
  • imxnianne
    imxnianne Posts: 216 Member

    Think of exercise calories like a bonus! You can save 'em up for a dessert or a special little something you've been wanting. They are a bonus that acts as a buffer so you have more room to work with for your calories because not everyone has the best diet. Slip ups happen but as long as you are honest and learn honesty is the best policy with logging, you won't feel as guilty.

    Hell, I went over a 1000 on my sodium today but I don't feel guilty about it. I know I'm sick and am not making the best food choices due to run ins with the hospital.


    Oh my. I always go over very badly with sodium? Is that bad also? O.o
  • OkamiLavande
    OkamiLavande Posts: 336 Member

    Oh my. I always go over very badly with sodium? Is that bad also? O.o

    It causes water retention and and overall puffiness, which can mask weight loss at times. So trying to keep sodium in line is a good thing. Plus it's good on blood pressure to keep it lower.

    It may not seem like a step now, but in twenty years you can have atrocious blood pressure problems if sodium remains to high.
  • ovi212
    ovi212 Posts: 145 Member
    Don't feel so much guilt. The weightloss path should not ruin your life. You are allowed to live! That meal will not affect you.
  • funnybun1
    funnybun1 Posts: 62 Member
    Hi there. I'm willing to offer my thoughts. Please take what you feel you can use and you can ignore the rest :)

    My suggestion is to eat back some of the calories when you exercise. You obviously want to work towards a healthier body and you can get there the fast way (starve your body by not eating enough proper calories), or you can do it the slow and steady way - eat back some of the exercise calories but staying around a net of 1200 for the day. Trust me - slow and steady is effective and from what I've read - is more likely to result in long term weight loss.

    When you go to workout - please try to eat just a little something before you work out - even chug a glass of milk :) Starving your body before you workout will just set you up for over/binge eating (like you had happen). I feel the best thing you can do is to start your dinner cooking and go spank out a 30-40 minute work out and then you can eat as soon as you're done. If you're doing a longer workout, try to prep everything so you can just throw it together to cook for like 20 minutes while your body finishes cooling down after your workout stretching.

    Personally, I find the preplanning works really well and then I don't feel like junk for scarfing down my food after doing a bit of sweating.

    Wishing you well on your journey & here's hoping you have a friend or a pal (in person) cheering you on while your mfp peeps do the same from the posts :)
  • imxnianne
    imxnianne Posts: 216 Member
    Hi there. I'm willing to offer my thoughts. Please take what you feel you can use and you can ignore the rest :)

    My suggestion is to eat back some of the calories when you exercise. You obviously want to work towards a healthier body and you can get there the fast way (starve your body by not eating enough proper calories), or you can do it the slow and steady way - eat back some of the exercise calories but staying around a net of 1200 for the day. Trust me - slow and steady is effective and from what I've read - is more likely to result in long term weight loss.

    When you go to workout - please try to eat just a little something before you work out - even chug a glass of milk :) Starving your body before you workout will just set you up for over/binge eating (like you had happen). I feel the best thing you can do is to start your dinner cooking and go spank out a 30-40 minute work out and then you can eat as soon as you're done. If you're doing a longer workout, try to prep everything so you can just throw it together to cook for like 20 minutes while your body finishes cooling down after your workout stretching.

    Personally, I find the preplanning works really well and then I don't feel like junk for scarfing down my food after doing a bit of sweating.

    Wishing you well on your journey & here's hoping you have a friend or a pal (in person) cheering you on while your mfp peeps do the same from the posts :)

    That ending part was just beautiful! Gave me inspiration. Alright! Then I will do slow and steady since doing the fast way always is fast, but doubles after. :) thank you!
  • imxnianne
    imxnianne Posts: 216 Member
    Don't feel so much guilt. The weightloss path should not ruin your life. You are allowed to live! That meal will not affect you.

    I just tried this saying. I just went over with the cream cheese crab ragoons they are making right now. Lol! I dont think this will work on me.i might be saying this every time i eat. Haha i guess i'll just recover my intake tomorrow.

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