How to stop yourself from feeling guilty?

Taneil27
Taneil27 Posts: 253 Member
edited September 2024 in Motivation and Support
How do you stop yourself from feeling guilty when going way over your calorie limit in one day? I went over by 700 cals! I feel terrible about it, and keep punishing myself. I indulged in pizza, which ruined my whole healthy day. I mean, I have almost 40 more lbs to lose, and I can't be doing this!

Replies

  • kayelkay
    kayelkay Posts: 40 Member
    Remember how terrible you feel right now, and reflect back on this feeling next time you are tempted to binge.

    As for punishing yourself? Don't. What's done is done, so you just have to move on and not let it happen again.
  • ninyagwa
    ninyagwa Posts: 341 Member
    You can't stop yourself from feeling guilty, you can remind yourself that you have other victories and just not focus so much on one little let down. You know you could also take this as an opportunity to go for a walk or a jog or do a workout that would bump up your calories burned and it wouldn't be so much over, there's still time in the day, you don't need to call it quits before the day is over.

    Good luck, you can do this!
  • katdanash
    katdanash Posts: 1,390 Member
    Dont feel guilty. Use it as a learning experience. It is not something to dwell on. Joural what you ate, see what you did and think I can change one thing the next time. (maybe not pepperoni on the pizza have veggie instead.) Most all of us have done this. Start agian with a new day and dont look back. One day at a time, one meal at a time. One pound at a time. You didn't wake up this morning weighing 40 pounds more. It took time to put it on and it will take time to take it off.
    Good Luck to you on your journey.
  • MeredithLee11
    MeredithLee11 Posts: 192 Member
    Don't be too hard on yourself. Everyone slips off the wagon every once in a while. Just brush yourself off and get back on tomorrow.
  • TrainerRobin
    TrainerRobin Posts: 509 Member
    If you went over 700 calories, how "bad" that is depends on what deficit you're eating at daily. Mine is 700 so if I go over 700 calories, I'm eating at maintenance. No biggie. And that's if I don't exercise.

    Even if your daily deficit is only 500 calories, and you did no exercise, then you're really only over 200 calories above your maintenance. And that equates to only .06 of a pound. So take it, learn from it, know that you can make up that 200 calories through just a good walk tomorrow and you're back on track. :)
  • Taneil27
    Taneil27 Posts: 253 Member
    Thank you all so much! The support here is amazing :) I feel a little bit better now, but the guilt will stay for awhile. But you are all right... tomorrow is a new day! ♥
  • Levedi
    Levedi Posts: 290 Member
    Try to remember this too, guilt is the appropriate sense that we did something bad - it's the conscience that says "I was wrong. I should stop/make amends." Shame is the soul killing feeling that you're worthless, dirty, unredeemable because you did something. (Although we can also feel shame when there's no legitimate guilt.)

    You felt the guilt and it served its purpose. You put the pizza down and resolved to not go on over eating, but to be healthy as of right now. (right? If not, put it down now.) Now let go of the shame too. It won't help, it will just drag you down.

    Get some healthy exercise and sleep easy knowing that tomorrow is a new day of being healthy. And keep those 700 calories in perspective. They are a set back, not a failure. You can still have a healthy week.
  • slimchica
    slimchica Posts: 14 Member
    It helps to "talk" it through w/ the fitnesspal family doesn't it? 'cause we all understand! but better yet we remind eachother that this is a process...let's make sure there are more GREAT days vs. "bad" days. Cheering you on! Feel free to "friend" me : )
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Lets say you have your target set at 2lbs loss per week. If you were to go over by 700 cals today, you could just reduce the other 6 days in the week by 116cals net to have the same amount of energy intake over the whole week.

    As long as 700 over isn't a regular occurence.

    Or sometimes, if I just have a mega binge, I will just hit the gym straight away. Lift some heavy stuff and hope that some of that additional energy intake goes to some good muscle building :)
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