I did it again.... :(

First, it's probably not as bad as you think. Consider the math:

In order to lose 1 pound per week, we set a goal which is 500 calories less than we expend for the day, right? That makes a 3500 calorie deficit for the week which equals 1 pound. For half a pound, the deficit for the week is half as much (1750). So, for the week, unless you fell off the wagon so hard that you ate an extra 1750-3500 calories, then you're still at a deficit, still losing, just not as fast. Make sense?

Second, sometimes you just have to enjoy yourself. Sometimes it's worth it to your mental and emotional well-being to go over your calorie goal for the day. You intention to make up for it is the perfect thing to do. Many people save up calories in advance for a few days so that they can have a special treat and stay within their goal. There's nothing wrong with doing it the other way around, having the treat and then making the room in your caloric budget, as long as you actually do it.

So, stop beating yourself up, think about how much you enjoyed your romp with food the past couple of days, smile fondly, and calmly get on with making room in your budget for it.

Honestly, what helped me a long time ago was to stop looking at this process as one of extremes. It's not about perfection and doing it "right". It's not about "screwing up" and failure. It's about doing the best I can to meet my nutritional/calorie goals and accepting that there will be days when that doesn't happen. There will be days when I intentionally don't meet those goals because it's Christmas, or I'm on holiday and get the opportunity to go to an amazing restaurant or whatever. There will be times that I don't meet those goals because I end up eating different things from usual and somehow accidentally mess up my totals, or don't get a planned workout in. There will also be times that I don't meet those goals because hey, you know what? I am an emotional eater and have used over-eating to make myself feel better for 25+ years and even though I'm constantly working on this, habits don't change overnight. And it's ok. It's ok that I don't always meet my goals. I lost the weight anyway, and I've been maintaining for over a year. Turned out, perfection wasn't necessary.

If this is truly a lifestyle change and not a temporary diet, then you can't screw up; you can't fail. It's not a test or a performance. It's a process. Each time it doesn't go as planned is a learning opportunity. It's a chance to adjust if necessary and do things differently next time. Don't "get back on track tomorrow", just continue living your life, which is now a little more focused on health. Try not to look at it as a diet that you mess up and then restart again the next day. Try not to live by the "falling off the wagon" and "starting again" mentality. It's a continuous process, and one where you don't have to get it "right" all the time.

Looking at your diary, I'm sure you're still at a deficit for the week anyway. And even if you weren't - so what? You reach your goal a week later than you would have anyway? This doesn't end when you reach your goal, so there is no deadline. Just live - enjoy your food, and keep learning how to do it in a way that supports your health.

We all screw up from time to time! Please don't feel bad about it, because you realise you made a mistake and you're going to keep going from here. It's the 'now' that is important, not what has already happened. Just keep swimming!

:ohwell: It happens. You are still on track! Believe it or not! You logged truthfully and you remained in control. Good for you!

Tomorrow is another day so you can definitely turn things around. We all slip up from time to time, but the important thing is to remember how far you've come so that you don't just give up. You can do it.

Good for you for logging it. I keep seeing posts from people who take a day or two (or more) off and eat stuff they shouldn't and don't log what they eat. It's always better to know how much you ate so you can plan ahead to burn it off. It might take a little longer because of the setback, but it's not really good to lose too much weigh too quickly anyway. Most people allow themselves a "cheat day" or two where they're allowed to go over by a little as long as the other 5-6 days balance it out.

Congrats on your loss, of 10lb. That's over, 1lb a month. Give yourself some credit, because you're winning the race. Tortoise style

Firstly, you can do this. We all have some days tougher than others!

Secondly having had a quick look at your diary may be chuck in some protein for breakfast or slow release carbs (egg on wholemeal toast if you have time in a morning, or like me a gronola bar & protein shake as don't have time to cook and have breakfast at work) so you're not so hungry come lunch time might help. A single serving of fruit for breakfast would have me ravenous by 9am.

log it, own it, move on ..

we did not get fat overnight and one day or even a few days a year of excess is not going to ruin anything…

^^^^THIS - OP you have owned it, move on as NDJ said. Today is a new day, make it yours!

At least I logged everything truthfully and so I am aware of the damage I did.

Damage?

I would really overthink your mindset if you think just because one single day didn't go as planned, that you'd call it damage. It surely is not that! Don't worry too much :flowerforyou: