I've had a bad couple of days... now what?

Fattack
Fattack Posts: 666 Member
edited September 2024 in Food and Nutrition
Hey all!

Firstly, a little about my normal lifestyle. I'm fairly fit and active, and do some form of activity pretty much every day. I'm on 1200, try to eat Low GI, and I usually eat pretty much all of my exercise calories every day (which are about 500-800 extra), and - as far as I know - this has not affected my weight loss negatively. However, I've been a bit unwell with a cold the last few days, and have generally been feeling exhausted, so I took two days off exercise, and didn't really watch what I ate. I estimate that I went over by about 500-1000 calories each day, these last two days - lest I add I didn't binge on things like pizza (my downfall was seeded pittas, houmous, yoghurt and cheese), so at least I accomplished something in picking healthy choices (just too much of them!).

I weighed in this morning to assess the damage, and sure enough I'd gained nearly 2lbs since Monday. I know that it can't possibly be 2lbs of fat and that most of it is probably bloat / glycogen / whatever, but I'm back on the wagon today and want to "undo" the damage and kickstart my losses again as best as possible WITHOUT slowing my metabolism.

What would be the best and safest option?
- To not eat my exercise calories until I've made up the defecit (whilst staying over 1200 consumed). If so, how many exercise calories do we think it would be "safe" to omit and for how long before adversely affecting my metabolism? Bear in mind I have about 2000 calories to "find" from somewhere!
- To just accept the small natural gain and continue back to *normal*? (I.e. just going back to 1200 net)
- something else that I'm not thinking of? :/

I'd also like to add that I *will* go back to eating all my exercise cals back, so I don't really want to do anything too short-term that means I will yo-yo up again when I go back to my normal pattern of 1800ish cals a day! I have PCOS and it shot my metabolism to hell (Along with Cambridge diet - i.e. shakes) and it's taken me the best part of a year to get my metabolism back to even relatively normal.

Replies

  • TheGoktor
    TheGoktor Posts: 1,138 Member
    I'd go for option B - just accept it and carry on as normal. Other than being poorly, you've had things on an even keel for a while now, so just trust your body to sort itself out. A 2lb gain really isn't much in the grand scheme of things, and I daresay that it will be gone in a few days once your body gets back to normal.

    Glad you're feeling better now! :flowerforyou:
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Agreed, I'd suggest write those two days off and go back to normal programming with healthy eating and then start exercising again when you are feeling better. It's easy to stick to the plan when all is going well but there are always going to be days that mess with your body or mind. Better to just put them behind you and go forward again. Remember, you are in this for the long term, so 2 days aren't a disaster, just a little speedbump.
  • Fattack
    Fattack Posts: 666 Member
    Thanks both of you, I think accepting it and moving on is the best way forward! I'm back to full health today (I was feeling sick on Monday and Tuesday and mostly tired from fighting the cold yesterday) so I'll head to my classes and see how I get on :D
  • fosterks
    fosterks Posts: 93 Member
    Increase your water intake too - I can't believe how much this actually works x
  • Fattack
    Fattack Posts: 666 Member
    Increase your water intake too - I can't believe how much this actually works x

    Oooh thanks! I totally forgot about that XD
  • suzitkd
    suzitkd Posts: 110
    I agree with all above, just carry on as usual - here's a thought, how much of that 2lb could be (as my husband puts it) 'goods on board' - you've eaten more food than usual, and it, er, weighs something you know?! Lol! My guess is that by the weekend you'll see things starting to even back out again - could TOM be on its way also? Well done for managing healthy options even when feeling awful! Don't think I could have managed that!
  • Missouwechanged
    Missouwechanged Posts: 963 Member
    You can also increase a little the amount of exercise you do. Just a 15 or 30 minutes walk or jog should do the trick. Remember to always stay hydrated and to eat well.
  • Fattack
    Fattack Posts: 666 Member
    I agree with all above, just carry on as usual - here's a thought, how much of that 2lb could be (as my husband puts it) 'goods on board' - you've eaten more food than usual, and it, er, weighs something you know?! Lol! My guess is that by the weekend you'll see things starting to even back out again - could TOM be on its way also? Well done for managing healthy options even when feeling awful! Don't think I could have managed that!

    Thank you! That's an excellent point about the "goods on board", and yes, ToTM will be here any day now (which I think also contributed to me wanting to eat more!).

    Missou - I'll try to find time for an extra bit of walking, maybe I'll walk the long way home from the gym rather than the short way :D
  • Missouwechanged
    Missouwechanged Posts: 963 Member
    Go for it Fattack!!
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