Help please

I hate days like that! For me, they are often triggered by a day of intense exercise the day before, say a 10 mile run. If it's really bad I'll usually just give in, try to keep my food choices as low calorie as I can and then try to eat a little less the next day to help compensate. You already have a deficit built into your calorie goal. If it's a really bad day there's nothing wrong with eating at maintenance that day, you just may not lose quite as much weight at the end of the week. Doing that every once in awhile isn't going to really hurt your progress and sometimes that's better than feeling guilty over eating just a bit more.