Help! I screwed up.

Go for a good long run! That will keep you in line with your goal... When you know you're gonna go over or want to eat more, go for a walk/run or something to free up more calories for you to eat. I have about 100 calories left for the day and I'm STARVING. But, I'm about to go hit up my elliptical and burn some more so I can eat some more. Kind of like a reward I guess...

Chalk it up to "lessons learned", brush your teeth, and start over tomorrow!

Let it go and hope back on track! As you already experienced dwelling on the 'screw up' only makes you feel like "what the heck this day is shot."

Just take a deep breath and a drink of water and realize you learned a lesson about checking where you are going to eat out before going so you can plan better.

You can still get to your goal weight. Recognizing the problem is the first step in creating the solution.

You can do it!!!

Uggg i hate that guilt feeling,so i always ask myself before i eat it...is it worth the guilt.but theres always tomorrow to get it right:bigsmile:

When I have a bad day of eating too much, I "detox" the next day and try to eat as much fruit and veg as possible and drink loads of water. I also make sure that I get some exercise in, try and do extra than what you'd usually do.
But don't worry about it, everyone slips up from time to time, and you learn from it. Tomorrow's a new day, so use it to your advantage.

It was one day, if we didn't go over every once in awhile we'd all be a bunch of crazy people! Eating out is hard! The best thing to do is know in advance where you are going and research. Find something that you like and has the calories your willing to spend. But I've noticed the way a restaurant prepares things you will almost always use more than you like! I've only went out once since I started ( a little over a month) Just because I know whats going to happen.

Don't be too hard on yourself. We all have days where we "cheat". I know some may disagree, but personally I think it's healthy emotionally/mentally to take a break from the diet on just 1 meal every week or two. I've heard many dietitians recommend 1 "cheat meal" a week while dieting to not only help with any cravings you may be having but also for caloric confusion for your body. Tomorrow is a new day and where you can get back on track. :happy:

Jill

Today has not been a good day for me either. My son is sick, so he asked me to bake him strawberry cup cakes. I wanted to spoil him so I figured I could just eat one...but no!!! I couldn't just stop at one. I am going to call today my cheat day, even though I feel very guilty. Tomorrow will be a brand new day

I agree with the rest of the replies. A majority of my diets failed miserably because I slipped up once and couldn't just forgive myelf and move on. Giving in and giving up is the LAST thing you want to do. You will experience many challenges during your lifestyle change, and the key is to not lose sight of your goal. Accept your derailment and GET BACK ON TRACK!

Don't forget, and this holds true to your diet as well: What doesn't kill you will only make you stronger!!!

Good luck

Thats a great idea.

Chalk it up to "lessons learned", brush your teeth, and start over tomorrow!

What she said. You tried to estimate appropriate portions but learnt that the meal was more caloric than you guessed -- no one does this perfectly right away!

"Taking it one day at a time" is a useful approach to achieve slow, long-term goals and stick it through. But I sometimes feel it can backfire, as in "I screwed up THIS day already. so why not pig out while I'm at it". It might be helpful to think of your calorie goal not (only) on a daily, but also on a weekly basis. So IF you mess up one day, despite your effort. exercise a little more, eat 200 cal less the next day if you can. For this, I find it useful to have my regular calorie goal not too low (mine is currently 1400-1500) so that I CAN go under if I want without getting into the realm where my metabolism dials itself down.

I've got a perfect excercise for you ZUMBA, try it you'll love it and you will burn some mega calories while your at it...... It will change your whole mind set about screwing up today, your okay... It is actually okay to mess up one day, just jump back in with both feet tommorrow..... If you interested in learning about Zumba message me, and if your really interested in attending a class go to ZUMBA.COM for a class near you!!!!

I've love 70 pounds in 9 months!!!!! Now I'm Zumba Teacher!!!!

Ok, listen up...have to be tuff here. I have been dieting since I was 8 years old, I am 41 now. In the past I had the worst diet mentality EVER! I was so bad that if I had even took a drink of regular soda by mistake I would spit it out and freak out thinking that i blew my diet and that was it for me. I was like that for many many years and you know what it, it doesn't work. Today my thinking has changed and for the better. On most days I try to stay within a 1400 calorie range even if that means I want to 2 cookies, I have it, but it's in the calorie range for the day, On some days, I go out to eat and I have what I want such as a burrtio from Baja Fresh and that has alot of calories and you know what, it's ok, I eat light the rest of the day but most important, it doesn't mean that I have blown it and it doesn't give me a license to pig out for the rest of the evening either. It's also Ok to eat more calories on some days than others, its suppose to confuse your body. How many times have you fallen off the wagon only to find the scale go down the next day? Changing your diet mentality is key here, believe me I know it's easier said than done. It took me many years to overcome the way I used to be. Throughout my six week since I have started on MFP I have had burriotis 3x's for Baja Fresh, Pizza, cookies, chinese food and other not so low calorie or healthy things and I have lost 25 pounds so far doing it this way. It's ok to eat what you want just do so in moderation. I won't depreive myself and neither should you! Change your way of thinking and change your life! Remember, it's a lifestyle change NOT and ALL or Nothing plan! You can do this, try again tomorrow or start with the next meal.
Denise

I haven't tried it yet, but I've only heard good things from it..,... I heard its fun and you can compete and score points making it fun.. It's sold on the Zumba.com website and supported by Beto the creator of Zumba, so I'd say go for it!!!

It's only one day! Get yourself to the gym or exercise for awhile to burn off what you can! Move, move, move! No one can come between you and this weight loss unless YOU allow it! Hop back on! You can do it!

I love this post - it's too easy to blame other people - I'm soooo guilty of doing it all the time.