can you make up for a bad day?

The best you can do is ignore that day and continue their normal diet.

This day will be a Cheat Day.

Here's my 2 cents worth...

I'd treat each day individually. You screwed up yesterday. You know that, but if you starve yourself today trying to "make it up", you might be so hungry you overeat again. This is a marathon - at least for me. One bad day shouldn't derail your commitment to a healthier lifestyle. This is not a diet. It's you being healthier for the rest of your life. Do better tomorrow and don't beat yourself up for backsliding. Just don't make a habit of it. One of my favorite weight-loss quotes is "If you do what you've always done, you're going to get what you've always got."

Yes! I do it almost every week, haha.

I generally allow myself a cheat meal once a week, and while I don't usually go over by much, there have been a couple instances of going way over (we're talking 1,000+), and still losing weight that week.

You just have to get right back on the horse and pretend it never happened. If you dwell on it, it's likely that the one bad day will turn into two, maybe three, or worse, a week.

If anything, just work out a little harder or for a little longer for the next few days following the bad day.

If I'm feeling quite guilty about how I ate the night before, I'll do an early morning workout and log half of it in as yesterdays workout. I eat my exercise calories anyway, so that justifies it in my book!

I take things one day at a time, not week by week. So if I have a "cheat day" or day off from counting calories (I typically have one or two a week) I don't try to make up for it. It is what it is. For my body the exercise is more important for my metabolism and weight loss than a calorie deficit. I don't believe in saving extra calories burned for cheat days and I don't believe in eating less and burning more the day after a cheat day.

You have to look at the big picture. If the majority of the time you have good exercise habits and a healthy, balanced diet, you'll still lose weight. You also need to make smarter choices at restaurants so you don't feel the guilt of going over on calories. You need to remember that this is supposed to be a lifetsyle change, not a weight loss diet. Once you've reached your goal weight there will be times that you eat out a restaurant, have some cake, etc. It may put you over your calories but as long as it doesn't happen every day you won't gain the weight back. So, live your life now the way you will once you reach your goal weight. If you'll indulge then without feeling guilty about it, you can do that now. As long as it's just once a week (or less) you'll still lose weight. It's ok to give yourself a little freedom. Relax!

Your brave to even step foot in that place! Each day is itself. No re-do. As said before, start fresh and for the week.. no more cheating. But by thinking you can eat like that and make it up later would be a mistake. Unless your metabolism is changing and can help you balance that day out. Maybe if you put your meal in for that day for Olive Garden you'll be so shocked you won't eat there again until you hit your goal weight! LOL. I do agree with a cheat day but for me, because I'm still big and don't really deserve much cheating yet... it's a hamburger or an order of fries, or a few pieces of gooey yummy something.. pizza maybe.. whatever I've been craving. But not a high sodium 1500 calorie meal in one sitting. And on that day, I will for sure hit the gym - same day and do a full body routine with cardio.

Here's my 2 cents worth...

I'd treat each day individually. You screwed up yesterday. You know that, but if you starve yourself today trying to "make it up", you might be so hungry you overeat again. This is a marathon - at least for me. One bad day shouldn't derail your commitment to a healthier lifestyle. This is not a diet. It's you being healthier for the rest of your life. Do better tomorrow and don't beat yourself up for backsliding. Just don't make a habit of it. One of my favorite weight-loss quotes is "If you do what you've always done, you're going to get what you've always got."

Good advice and I like your quote.

I've done it before, so it can be done without binging. It depends on your willpower and determination.

I had a major crash & burn day yesterday. I fessed up to it, wrote it all down & posted it to my "friends". We all got a chuckle, then got encouragement & I moved on. It's not the end of the world. I got back on track today & good to go. Don't beat yourself up.

I did the same thing yesterday but a lot worse than olive garden i was jsut eating all day and bad things too. Today I didn't have time to workout in the morning but I was able to do some walking during the day and some swimming at work. For food I just ate a light breakfast late in the day a salad for lunch and a cheesestick and some veggies as a snack. I try to just ignore yesterday and eat better today. I know tomorrow will be easier.