I blew it

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

Log it...and move on! each day you get a clean slate

Log and move on. Eat a lighter dinner, do something active after dinner.
But always log. Not logging it because you're ashamed or think you fell off the wagon or there's no point? That doesn't help.
Eventually, your log will help you see the ups and downs of how you manage things like special work lunches.

Also: if you're set to lose a pound a week, being 400 over is still under maintenance for the day, and if you're set to lose 2 pounds a week, you're WAY under maintenance. You can make it up across the week.