Damage limitation

Sorry everyone, forgot to come and respond, running late constantly, have read your replies

RoteBook wrote: »

What's your deficit set to? That is, did you set up mfp with a goal of losing .5 pound per week, 1, 1.5, or 2? If you set up mfp to lose 1 pound per week, and you ate over your goal by 1,000 calories, then you only ate 500 calories above maintenance. That's just 1/7 of a pound and just means you'll lose a tiny bit less than expected this week. In other words, it's just one day and you didn't ruin anything, I promise!

That said, the scale may go up tomorrow and for a few days just because of the salt and, well, more food in your intestines. It's just water and poop and will be gone soon.

ahh sadly I am not sure, thanks for your reply, am not good at techno stuff, half the time cant find how to add weight in Yes not the disaster it could of been, was trying to prevent the old habit of super strict afterwards leading to a big pig out from eating too little, balance has to be there throughout and I am learning to see the swings which are becoming smaller in size
God bless you
xoxox

jelleigh wrote: »

Ya like others have said - don't worry too much about fluctuations over the next few days. Check out your weekly nutritional Info and try to get your average within range of your goal. I follow a zig zag type diet where some days are high and some are low and it averages out over the week. The 5:2 diet has two days a week where you eat only 500 cal and then normal TDEE for the other days.i followed it for a bit and got used to how to feel good on a 500 cal day. Now that I'm back to just a daily/weekly goal, if I have a day that I really go over, sometimes I will throw in a 500 cal day following it and it levels out. I won't say that this is for everyone. I just find it easier personally than shaving off cals for the rest of the week.

Thanks for your reply, I have a friend who does the 5.2 cant imagine feeling satisfied on 500 calories but hopefully like you say you can achieve it, be nice to find the right balance to throw in a 500 cal day when the unexpected meals out come along, usually my niece is behind it as she works shifts, raising a sibling and juggling relationships so tends to be a quick call asking if in etc Little warning ;-)
Aiming to find the right balance soon
God bless you
xoxox

GauchoMark wrote: »

a 1000 calorie overage for one day isn't going to undo your good start. It is simply going to delay your results by 1-2 days.

As long as it doesn't become a habit, it is water under the bridge. Just refocus on your goal and stick with them for a few weeks, then go treat yourself with another meal out.

thanks, yes need to stop panicking when these events happen, and stick to plan around it recognise that it will slow it down not derail as long as I do not overreact
God bless you
xoxox

Detritus_1965 wrote: »

Most important thing:
One ruined day will not ruin your whole project as long as you keep to the schedule after this. (That BTW is the whole idea behind the concept of "Cheat Days").
(The important part of the sentence above is the part following "as long as"!)

The help given by @trigden1991 is most likely the best you will get regarding this problem.

That being said, I hope you enjoyed the dinner with your niece, because worse than "over-eating" is this obscure feeling of guilt afterwards ... Don't feel guilty, care about the things you have influence on, and that's most definitely not the past, but present and future.

Thanks for your reply. Yes, my issue is not to have that huge knee jerk reaction which then sets up a domino effect, panic ate too much, must restrict to cover that, over restrict leads to eat to much and so on, thats why I posted this wanted to prevent that cycle happening, know I am prone to do it
Dinner with my niece was lovely thank you, always lovely to spend time with her, catch up and enjoy food, its about learning to do those things without it derailing the rest of the week or month No guilt is allowed, its the guilt that leads to the spiral, was rather panicked tho as put into food diary what I had and was totally blown by how many calories they were in total, although I knew it was good but, still a shock!
Learning to not react in terms of having it derail is key lesson I am trying to learn
God bless you
xoxox