I blew it

Gosh 400 is small. I am in maintenance and sometimes go over by 1300 calories. I just log it, and follow up with a some good days. For 400, I wouldn't do anything, except log it and move on.

Juicysmo wrote: »

subakwa wrote: »

OP - what's your daily deficit planned to be? You have some options, depending on how large a deficit you run, and what suits your mindset the best.

- make today a maintenance day if you run a large enough deficit. So, if you run a daily deficit of 800 cals, you still have 400 left for dinner without going into excess
- Eat whatever you would normally but "buy back" those calories over the rest of the week
- Log it and move on. It's only one day.

What do you mean by "deficit"?

The amount between your goal calories and your maintenance calories. To lose 2 lbs per week, you are in a 1000 cal deficit per day. To lose 1 lb per week you are in a 500 calorie deficit per day. How many lbs per week are you set to lose?

You can go to the gym or eat light if you want. It certainly won't hurt.

You can write off the day, be moderate for the rest of the evening (as if nothing happened), and get back on the horse tomorrow.

Don't punish yourself by starving for a week or pushing too hard.

Don't go extreme the opposite way and say "well, today is F'd, so I'm going to cram whatever I want down my gullet all evening and start over tomorrow."

It happens. Just move on.

I'm going to end up "over" budget today too. Just say "poop on it" and move on. Make super smart choices for the rest of the day - but don't deprive. People are definitely imperfect beings - so it's unlikely that we're never going to fall off the wagon. Best thing we can do is just say - hey, it happened, restart as soon as possible, and that way we don't compound the damage that's already done.

I suppose there exist people who are capable of sticking to their goal every single day for a year but I do not believe they are many!
So you should expect what happened to you to happen every now and then. Just ignore it and move on. As long as it doesn't happen too often you are good Don't try to be perfect as you might fail.

Edit: But totally: LOG IT! Whatever the quantity.

tlflag1620 wrote: »

Juicysmo wrote: »

subakwa wrote: »

OP - what's your daily deficit planned to be? You have some options, depending on how large a deficit you run, and what suits your mindset the best.

- make today a maintenance day if you run a large enough deficit. So, if you run a daily deficit of 800 cals, you still have 400 left for dinner without going into excess
- Eat whatever you would normally but "buy back" those calories over the rest of the week
- Log it and move on. It's only one day.

What do you mean by "deficit"?

The amount between your goal calories and your maintenance calories. To lose 2 lbs per week, you are in a 1000 cal deficit per day. To lose 1 lb per week you are in a 500 calorie deficit per day. How many lbs per week are you set to lose?

This. When I "blow it" I just pick up and move on. There is nothing more to do but make better choices for my very next meal. If I can make up the deficit, I do, but if I can't, I still just make sensible choices and pick myself right back up.

This is something I've done and will continue to do for my entire life. There will be days when I'm over and days that I'm over. That's life!

One cheat day isn't going to hurt you, just keep pushing on! Just don't be alarmed if you see a little weight gain, because sometimes after you go over your calories water weight will show for a day or two.
I had a beach day this summer where I ended up having Subway (and yes, potato chips included) for lunch, along with clam cakes and buffalo wings for dinner - it was terrible! But the day after I just made sure I was back on track with my calories, and after three days the "weight" went away.

This is side effects of this app that's sort of like the elephant in the room. OP has over eaten at lunch and she's gone over her allocated calories for the day. My question would be are you still hungry? Who said you need to eat dinner if you're stuffed from Lunch? Lol. For future reference don't stress too much about eating too much on a single day. It's one day. It's not gonna be detrimental in the grand scheme of things. Also exercise isn't something you do as punishment for overeating. I don't feel that's the correct attitude towards exercising. I know you wanna do it to burn the extra cals but now you're associating overeating and working out together. You're being hard on yourself. Trying to eat perfectly is a concept no one can sustain.

Juicysmo wrote: »

What do you guys do when you've totally blown your goals for the day? I'm thinking I need to eat a super light dinner, and maybe exercise, but otherwise what do you do when this happens? I'm 400 calories over already after a lunch meeting

I just move on...tomorrow is another day. Thinking you're going to be on every single day is not really very realistic...*kitten* happens...and one day here and there is pretty meaningless in the grand scheme of things.

I went over my deficit by 1000 calories this weekend due to my daughters birthday parties. I was a few pounds heavier due to water weight on Monday. I just continued on with my deficit and logging everything. By yesterday the 3 pounds was gone and I lost an additional 1.8 lbs