Pretty much killed two weeks of diet/exercise in one cheat day
lindsayh87
Posts: 167 Member
I've been hitting it hard these past two weeks, 6 work outs a week burning 500-700 calories each and sticking to my 1250 calorie limit (though sometimes eating back 200ish of my exercise calories to fuel the workout!) overall I kicked butt and noticed a huge change on the scale and the way I looked. We went to a friends house for a birthday party and I cheated. not like had a slice of cake cheated...like I had cake, chips, burgers (yes, plural) and wine. Who drinks wine with burgers? Me. I do. Yesterday I felt DISGUSTING, bloated and overall yucky. I logged it all and was over 2000 calories over for the day and didn't exercise. Yesterday I stayed within my 1200 goal but felt so yucky I didn't exercise again. I got on the scale and am soooo mad! Yet, all this and I have no desire to work out today! 
I need motivation! someone tell me I didn't undo all that I worked for and that the scale is wrong cuz it's drunk or something. Haha!
I need motivation! someone tell me I didn't undo all that I worked for and that the scale is wrong cuz it's drunk or something. Haha! 0
Replies
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2000 over one day will only derail you if you let it. You need 3500 cals to gain one pound that is over what you are suppose to eat. So let the past be the past and move on. You know better now and you can do better now!0
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You can't sit there and think about the past. Focus on today and what good you can do today. Just start back again. I am constantly starting over again. Dont worry about that party, time to just move on. Maybe go for a walk today instead of the normal workout. Start that back up tomorrow
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2000 calories is not going to make or break you.
Special occasions and holidays happen. Enjoy them and then log it and move on. In the grand scheme of things, it's a drop in the bucket.0 -
You can't undo anything in one day...your body doesn't work like that. The human body is amazingly adaptable to energy...you don't get fat over eating one day...your body knows how to use that excess energy. Just as you have to consistently under-eat (diet) to lose weight, you have to consistently over-eat to put on fat.
Anything you're seeing on the scale for one days over-eating is a combination of water retention, more inherent waste in your system, and you topped off your glycogen stores.
Calm down...0 -
Stay on track for three days and you'll be back to your pre-cheat day. It's okay to have a cheat day. It's more about your overall lifestyle. Plus your 1250 limit assumes a weight loss, 2000 calories may not be too far over your maintenance limit. If you're hitting your target most days then you'll still make headway. Progress over perfection.0
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This.AmberSue09 wrote: »2000 over one day will only derail you if you let it. You need 3500 cals to gain one pound that is over what you are suppose to eat. So let the past be the past and move on. You know better now and you can do better now!
You didn't lose the weight in one day, and you won't gain it all back in one either.
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You did not undo everything in just one day. The scale may have went up due to water retention from increased sodium, but it should level back out to where you were within a couple days.0
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Try not to sweat it. Get back to your workouts, minimize the damage. Everyone messes up sometime, it's not the end.0
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The other week I went to my friend's house and had left over Lasagna with garlic bread plus 3 huge fajita burritos all in one day. I felt extremely bloated and my weight shot up 5 pounds. A few days of being back at my regular routine and I was back to my regular weight. You're fine. You got this.0
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That day sounds delicious!The other week I went to my friend's house and had left over Lasagna with garlic bread plus 3 huge fajita burritos all in one day. I felt extremely bloated and my weight shot up 5 pounds. A few days of being back at my regular routine and I was back to my regular weight. You're fine. You got this.
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AmberSue09 wrote: »2000 over one day will only derail you if you let it. You need 3500 cals to gain one pound that is over what you are suppose to eat. So let the past be the past and move on. You know better now and you can do better now!
Don't give up! Amber is so right! Just move forward, you got this!0 -
You DID not UNDO anything. First of all exercise is good for you!! Secondly you would have to eat much more that 2000 excess calories to undo your hard work. GET BACK TO IT! That is the most important thing. DO NOT let one bad day turn in to 2,3, 4..... All the bloat and sodium will even out. Get back to eating right and exercising and you will be fine. We cannot think that we will NEVER indulge. Life is about celebrating and indulging occasionally. Accept it and work hard until the next celebration. Just try not to indulge too often
Don't let one bad day be your excuse to give up. 0 -
You should probably stick to a more reasonable goal so it doesn't happen again, honestly... and you haven't derailed anything if you ate 3200 calories. With the huge deficit that you have, you will make up for it in no time... Plus most of the weight gain is probably water weight anyway.0
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What they all said its 0.57lb, which isnt the scenario of doom. If you wnat you can repair it by doing a bit extra each day. Honestly you need to relax and a few days off every now and then so change the angle and decide it was planned and you are in control. Its easily put right with a bit of extra exercise each day for the next few weeks. Just think what an amazing job you are doing, notch it down to experience and get back to it.
Sitting at home isnt going to do anything and by missing 2 sessions thats 1000 calories you didnt burn, which would make that 2000 seem significantly less. If you are mad go and work it out at the gym, you are doing great and youll be fine.0 -
Well it happens. Just move on.0
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Stay on track for three days and you'll be back to your pre-cheat day. It's okay to have a cheat day. It's more about your overall lifestyle. Plus your 1250 limit assumes a weight loss, 2000 calories may not be too far over your maintenance limit. If you're hitting your target most days then you'll still make headway. Progress over perfection.
"progress over perfection" this 0 -
There are 3500 calories in a pound of fat. You couldn't have gained a pound of body fat from what you described consuming. If you weighed in and were above where you thought you should be, odds are it was water weight from high sodium levels. You're still on track to get where you want to be.0
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lindsayh87 wrote: »Yet, all this and I have no desire to work out today! I need motivation! someone tell me I didn't undo all that I worked for and that the scale is wrong cuz it's drunk or something. Haha!
2000 calories divided by 14 is 143. So unless your deficit was only 143 calories per day for the past 2 weeks (and at 1250 calories that is unlikely), you didn't undo everything.
You are likely bloated from the high calories day so just avoid the scale for a couple of days.
2000 calories in one day is unlikely to be more than a few hundred over your maintenance. Think how bad that day could have been if hadn't been careful before!0 -
Just in to ask....why the 1250 calorie limit?0
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You're probably retaining some water from the over eating (not to mention the actual food). Give it 3 or so days and you'll be back where you were if not better.
I NEVER weigh the day after I have a "cheat" day. I always wait a couple days so I will know what I'm really working with.0 -
That day sounds delicious!The other week I went to my friend's house and had left over Lasagna with garlic bread plus 3 huge fajita burritos all in one day. I felt extremely bloated and my weight shot up 5 pounds. A few days of being back at my regular routine and I was back to my regular weight. You're fine. You got this.
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So you had a bad day. WE ALL DO!!! Your only human!! It's the past move on and look at the future. Don't let it bring you down. Today is a new day! Get back in your routine and move on and look for the small changes. Be excited when you see them0
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This is what I learned from that. Can't change history! Move forward perhaps increasing your workout by a few min a day over the next week. Remember your frustration this time and recall it to feed your will power for the next time.0
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It takes 3500 calories over your maintenance to gain one pound of fat. It doesn't sound like you even came close to that so there's not much to worry about. If you're seeing a gain on the scale it's water and it'll disappear pretty quickly probably within the next day or two if you've gone back to your normal way of eating.
I'd be more concerned with the "I undid all of my hard work" attitude than the actual results of overeating one day. It's a dangerous attitude because for many people it leads to "why am I bothering to do this?" and then to quitting. Parties and life happen. Feeling guilty about indulging every once in awhile is not constructive. After you reach your weight loss goal are you still planning to be so restrictive in your diet? If you're like most people, the answer to that is "no." So, in order to maintain your weight loss later you need to learn now how to handle situations where there's a lot of food and alcohol now.0 -
More than likely it's from water retention and the amount of salt etc you consumed compared to before. Days after a cheat day usually means a huge tip on the scale. Weigh yourself near the end of the week and it should be fine. I had two slices of pizza yesterday and I guarantee the scale isn't favorable hahahaha0
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Need2Exerc1se wrote: »
2000 calories in one day is unlikely to be more than a few hundred over your maintenance. Think how bad that day could have been if hadn't been careful before!
She says 2000 over.
Ps OP im surprised MFP gives you a 2lb a week option considering you look pretty slim already.0 -
that one day of cheating might show up on the scale the next day (because of water retention and sodium, etc) but it won't stay there, and especially if you go back to your deficit and go back to the gym. That is always my motivation, How can I fix this? There's going to be days where you eat worse, life happens, it's what you do in the aftermath that makes you successful in this.0
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