What do you do when ypu go over your calories significantly??
jla2425
Posts: 67 Member
Went over my calories by 300 including eating my extra workout ones. Should i cut back an extra 100 for thr next 3 days or try to burn an extra 300 tomorrow ? Any advice. I am new to this also and this is ky first week. I am a binger eater badly but tonight i stopped myself at what i had. Really want to make progress as im doing a personally 10lbs in 60 day challenge for June 30th startinf on May 1st ect.
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Replies
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I would just call it a day, and do my best to stay closer to goal tomorrow. One day isn't going to undo any progress, and I have never found that going over once in awhile doesn't need to be balanced out or "made up for" by eating less over the next few days - your body still needs its fuel.
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What did you set you weight loss goal for? If you told MFP you want to lose 1 pound per week, your calorie goal is a 500 deficit per day. So if you ate 300 calories over, you're still at a deficit of 200 calories. Don't shave off calories from the rest of your week. In my opinion, that's a good way to put yourself on a binge cycle. If you had trouble staying under your goal today, you'll have even more trouble staying 100 under your goal tomorrow.
So let it go. Start fresh tomorrow. Maybe try to play around with your food choices tomorrow - what things did you eat today that weren't "worth" the calories (ie, high calorie but not filling.) You'll get the hang of it, just don't give up when you have a setback.9 -
The way I look at it, it's no big deal. For one thing, if you're trying to lose at 1 lb/week or faster -- which amounts to a 500 cal/day deficit -- 300 calories won't bring you to your maintenance level. It's still a deficit, just a smaller one.
But really, even if you go over maintenance calories for one day, it's not worth worrying about. I think the stress of what people call guilt over eating too much one day does more damage than the eating itself. Just get back on the wagon the next day and move on.
10 lbs in 60 days is perfectly doable -- if you have enough to lose. It gets more difficult to lose at that rate if we're already at a healthy weight. I'm saying that because your face looks very thin to me and I wonder if you really have that much excess weight?4 -
Move on, and try to be within goal going forward - It is also a learning proces.1
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Try one of the options you mentioned, wichever you feel more comfortable and maybe count the deficit weekly. Is not that bad to go above the limit occasionally, it may slow the process, but being consistent is the key to success in your goal.0
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look at your weekly goal. 300 cals isn't significantly!4
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Start fresh the next day 1
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I go way over my goals pretty much every Saturday and Sunday (not that I log weekend consumption).
I go to the gym Monday to Thursday and eat healthily and under my target for the working week. I've been at maintenance for over a year now, and as long as I'm not exceeding my desired weight range, then I'm happy. If I start to put on too many kilos I just throttle back on my excesses.1 -
300 calories isn't significant in relation to your whole weight loss "journey" and even less so in relation to sorting out your binging tendencies. Bet it's still a calorie deficit anyway, jut a smaller one.
Binging and restricting are flips sides of the same coin - just let it go and move on.
I think time limited weight loss challenges are an awful idea, lose weight at the rate that is most healthy (physically and emotionally) for you.1 -
Since you're asking what I do, I'll tell you that I make up for it in the following days with an extra workout or fewer calories, but I'm also in maintenance and can't really afford to just let my overages go over and over again.
I think if I were in your position, I'd probably just let it go and start fresh the next day since you're still losing. Good luck!0 -
Put it behind you and get back on track. No need to do anything extra...2
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Just move on.0
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Like others have said, I wouldn't consider 300 calories to be a significant issue in any given day. Just get back on plan.0
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Accept it, don't over work out, don't skip your next meal. Log it and resume to normal.1
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cerise_noir wrote: »Just move on.
Many variations in this threaad, but this is the simplest.0 -
Look at the Zig Zag diet0
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Firstly, don't beat yourself up over it!!! It happens. Just pick yourself up and start again tomorrow. I don't know about you, but going over 300 calories of my allotted calories, is still so much better than I USED to eat. Baby steps.1
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I usually just carry on with life...1
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Put it behind you and get back on track. No need to do anything extra...cerise_noir wrote: »Just move on.janejellyroll wrote: »Like others have said, I wouldn't consider 300 calories to be a significant issue in any given day. Just get back on plan.I usually try bolimia to get back some of the calories that I ate.
All valid responses0 -
Start new tomorrow! Don't ever punish yourself for an imperfect day, we all have them
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bigmuneymfp wrote: »Put it behind you and get back on track. No need to do anything extra...cerise_noir wrote: »Just move on.janejellyroll wrote: »Like others have said, I wouldn't consider 300 calories to be a significant issue in any given day. Just get back on plan.I usually try bolimia to get back some of the calories that I ate.
All valid responses
:huh:1 -
If I go over its by 1000's of calories not a few hundred but since I'm good all the other days of the year I can do what ever I want too..0
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I would just move on. 300 calories is not significant. If you are trying to lose .5 pound per week that only puts you over maintenance by 50 calories. And if you are trying to lose 1 pound per week you are still at a deficit. Don't beat yourself up about it and get back on track the next day.0
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scream1
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Up to you. I went over by a lot yesterday. It was a terrible no good very bad day. But it's over now, it's in the past and there's no changing it. Years ago I'd over restrict and cut calories from the next few days, have poor energy, which would cause me to skip workouts, sometimes I'd even give up completely because "well now I feel like *kitten* so I may as well just eat what I want". It became a cycle. The breaking of the cycle was in the first step: not restricting just because I went over. Last night I ate a ton of tortilla chips, didn't even have dip anymore
it was odd. Today the chips are gone, I got in a very nice workout, and I'm eating as per usual. No extra cuts. But this is what works for me because it ensures I keep trying. 2 -
To qoute the great cinematic film Frozen..."Let it go! Let it go!"3
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Also, going over by 300 calories isn't "significantly"...you're still most likely in a deficit...it's nothing at all, particularly in the big picture.1
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Move on. Tomorrow is a new day.
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The way I look at it, it's no big deal. For one thing, if you're trying to lose at 1 lb/week or faster -- which amounts to a 500 cal/day deficit -- 300 calories won't bring you to your maintenance level. It's still a deficit, just a smaller one.
But really, even if you go over maintenance calories for one day, it's not worth worrying about. I think the stress of what people call guilt over eating too much one day does more damage than the eating itself. Just get back on the wagon the next day and move on.
10 lbs in 60 days is perfectly doable -- if you have enough to lose. It gets more difficult to lose at that rate if we're already at a healthy weight. I'm saying that because your face looks very thin to me and I wonder if you really have that much excess weight?
I am 155lbs and 5'1. My doctor recommended i lose 30lbs to be 120. As a healthy weight. I do have a thinner face tho.0 -
I usually make up for it the next few days cause I have a bit to lose and am trying super hard at the moment to be accurate. 300 calories split over a week isnt much at all. It probably wont even affect your weightloss so dont stress but if you are just cut about 45calories a day if you're that concerned 0
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