What do you do when ypu go over your calories significantly??

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.

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.

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.

I would say do what helps you the most MENTALLY. If it helps to remember that you are still in a calorie deficit, just think about it that way and move on.

But I know some folks that doesn't work for - they start eating more daily, because they can tell themselves, 'it's still a calorie deficit, I'll eat better TOMORROW,' only it gets to be a habit of eating more than they planned to, you know?

For me, I would try to exercise enough calories off to make up for it in the same day/following days. That was something that helped me mentally because it kind of gave me a way to measure the calories I ate that made sense to me, and helped me to focus on when I was trying to resist eating something not good for me. Like, I would want to eat, say, a doughnut or something, but I'd check the calories and realize: I'd need to run about 1 1/2 miles to work that off...and I don't WANT to run 1 1/2 miles. So, helped me that way.

I think it helps to know if you are more motivated by avoiding bad things (like not wanting to exercise more, say), or by getting good things (rewarding yourself after sticking to the diet every day for a week, or even daily have a reward).

But all that said - if you binge eat sometimes, just asking if you've ever been tested for celiac disease? If you ever suffer from feeling tired, maybe? I only ask because celiac disease is on the rise, and causes nutrient deficiencies that sometimes make people more inclined toward binge eating as their bodies try to get more nutrients.

The problem is that eating this way can sometimes cause weight increases, if the calories are absorbed but some nutrients are not. Except many doctors are VERY out of date about celiac disease and the symptoms, and will assume that if you are overweight, you can't have this disease (which is completely false). Or that you have to have stomach pain (you don't - fatigue is one of the more common symptoms, and there are a few hundred symptoms that are possible, but many people will only have a few: this lists them). So, just saying it might be worth checking out a little bit.