How to recover after a terrible weekend

shmulyeng wrote: »

Don't do anything to make up for the weekend!

Start today as if nothing happened. You can't beat yourself up over bad decisions. It won't help. If you want to be in this for the long run, you have to accept the fact that we're not perfect. New day, new logging.

About the 3 pounds, you'll see a couple of them come off this week.

Listen to this wisdom. What's done is done. "Go and sin no more", as it were.

you only gained 3 lbs because you probably had salty food and are retaining water.. unless you ate 10,000 calories. i don't think you gained 3lbs over the weekend..

Log it, move on, and stay away from the scale for a week or two. You'll be fine. When you're trying to lose weight, you have to have a short memory as far as failures.

mikejdeleon85 wrote: »

so I been doing good and making all the right choices but this past weekend I just completely feel off the wagon Friday night through sunday .

Late night eating too and no exercise. im a person where I let my nerves get the best of me and I eat for comfort as bad as that sounds.

all fried and and lots of carbs and diet soda all weekend I usually stay away from diet in all .

So my question how do yall recover after the damage has been done.

I jumped on the scale this mourning and it has gone up 3 to make things worst lol .

Late night eating and diet soda don't contribute to your weight loss. Fried foods and carbs don't matter either. It's the total calorie count that matters. Just start doing what you know you need to do.

mikejdeleon85 wrote: »

so I been doing good and making all the right choices but this past weekend I just completely feel off the wagon Friday night through sunday .

Late night eating too and no exercise. im a person where I let my nerves get the best of me and I eat for comfort as bad as that sounds.

all fried and and lots of carbs and diet soda all weekend I usually stay away from diet in all .

So my question how do yall recover after the damage has been done.

I jumped on the scale this mourning and it has gone up 3 to make things worst lol .

You don't do anything...life is going to be full of days and weekends like this...holidays, special occasions, random neighborhood BBQs, etc. What's important is what you're doing most of the time...cutting lose now and then in pretty irrelevant to the bigger picture.

As far as going up 3 Lbs, that's water and waste...to actually have put on 3 Lbs of fat you would have had to eat 10,500 calories over your maintenance calories for the weekend...for me that would be about 6,300 calories for three days straight.

You consumed more than normal...and probably more sodium...this equals water retention. You also consumed more than normal so you have more inherent waste in your system.

Don't fret. It's just a weekend.
We don't realise it but do you know how much you actually have to eat EXTRA on top your daily calorie maintenance to truly gain a real kilo and not water weight?
Get back to healthful eating, smile and think back on how you enjoyed that one time as you might as well not beat yourself up over overeating if it's not going to be enjoyable, and you'll see the water weight just go.
I've just returned from travelling for a few weeks and thought I would gain 5kg. I had made concessions for a 5kg gain anyway mentally and was looking forward to some good healthy eating.
In reality it was less than 2kg when I returned to weigh myself after adding the weekend off I took to celebrate an occasion (included double stack pancakes with baileys mascapone, dark chocolate and maple syrup after dinner).
I discovered it was mostly water weight as my weight just dropped by the end of a week's back-to-healthy eating - I made very sure to try to not mentally torture myself about weight gain because ultimately...this is a lifestyle change not a short term thing so I will eat healthily 90% of the time and allow myself a 10% buffer to enjoy occasionally.