How do you recover from bad diet day?
tjsims88
Posts: 45 Member
Do you restrict additional calories the day(s) after? Exercise more? Just Curious... If I go over my calories by a lot I'll only eat about 500 caps the next day
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Replies
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Nope, I just get back to eating at my goal.7
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Exercise more and try to eat less the next few days3
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I don't do anything.5
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Yup, carry on as usual. I'd rather have to diet for an extra week instead of suffering through a 500 calorie day.9
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I carry on as usual, still losing weight. Had a few days where I was way over.4
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Mycophilia wrote: »Yup, carry on as usual. I'd rather have to diet for an extra week instead of suffering through a 500 calorie day.
^Agree4 -
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TavistockToad wrote: »
How much are you going over if you need to restrict that much the next day?! :huh:
Yesterday I had 2300 calories when i supposee to have 1500/day
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I just look at each day as a new start. I don't worry about what I did the day before, I just focus on eating well today.6
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Yesterday I had 2300 calories when i supposee to have 1500/day
2300 calories probably wasn't much over your maintenance calories. To restrict to 500 calories a day is not a good idea. If you want to drop to 1400 calories per day for a few days, that might be reasonable.
Seriously though, just go back to the plan and let the 2300 calorie day go.6 -
Yesterday I had 2300 calories when i supposee to have 1500/day
Who cares. Just eat right today. Don't sweat it. Don't starve yourself. Just get back on the horse until she bucks ya again.3 -
Yesterday I had 2300 calories when i supposee to have 1500/day
So you ate at maintenance for a day but felt the need to punish yourself? Why?4 -
I think of it as running fuel/extra fuel in the tank and push a bit harder the following day. I may stick to the plan a bit tighter over the next few days, but one day isn't going to hurt in the grand scheme.2
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I've done this about one day a week for the past three weeks. Ugh. Every time, I decided to restrict even further for the next few days. I noticed it led to a binge and restrict cycle. It was easy to restrict the following day, since I still felt full from the day before. But on day two and day three, I was tired and lethargic... on day four, I tried to just resume my normal calorie goal and found it really tricky, and then on day seven/eight it all came crashing down again.
So I've decided that if this happens, I'm just going to use it to fuel a good workout the next day, maybe eat fewer calories the following day (if that's what comes naturally), and get back on the wagon.5 -
I eat more on weekends (maintenance) and less on weeks days. Use a schedule, or allow a cheat meal if needed, but don't go too low....and then cycle back to too high.
This planned schedule or planned "cheat" meal is nothing to kick yourself over.0 -
I pick myself up and just remember that it's only one day.3
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It's just one day.
Did you know that mfp calories aren't maintenance calories? You potentially have anywhere from 250-1000 calories before you hit maintenance (depending on how many pounds per week you selected to lose). It's unhealthy and unnecessary to eat 500 the next day.... just eat your normal calories and move on. One day is just a drop in the ocean.4 -
Mycophilia wrote: »Yup, carry on as usual. I'd rather have to diet for an extra week instead of suffering through a 500 calorie day.
Amen to that!0 -
I think going over your calories one day a week is good for the metabolism.0
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I binged one day because I didn't have time to eat breakfast and lunch and by the time I got home I was so hungry I ate high-calorie/bad food choices.
I decided to restrict my calories by 250 (from my normal calories) for the rest of the week to make up for the extra calories I binged on, but by the end of the week I was so hungry (due to restriction and ToM) I ended up giving up the diet and binging for just over a week.
If I slip up again, I'm not going to worry about it and stick to my normal calories so I don't end up making the problem worse.
I was lucky this time that I didn't gain much, if anything, from eating 4000-7000 calories per day for that binge-week.
As I weighed myself today (5 days after being back on track) and I've lost 1lb since the day before the binge.3 -
I stick to my normal routine. I try to eat more healthy but I don't restrict my diet. I also remind myself that I am doing great as I need the affirmation to keep my motivation.0
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I used to over restrict the next day or two but this put me at maintenance every week and want healthy. I would binge for a day or two then starve a day or two breaking even. Now I just jump back into my normal routine the next day without the stress and am losing.0
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Try to eat your full days needs afterward instead of trying to take the shortcut of cutting calories. Reduce excess consumption by healthier nutrition and exercise plans.0
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Severely restricting calories does not do penance for a previous binge. Rather it prepares the next one.
It's best for me that I stop that cycle and simply string together several weeks of a modest calorie deficit while trying to avoid known and suspected causes of my past binges.10 -
JeromeBarry1 wrote: »Severely restricting calories does not do penance for a previous binge. Rather it prepares the next one.
Words of wisdom, right there^^4 -
You do better the next day. As others said, cutting maybe 100 calories off your normal total for the next few days could be fine, but restricting yourself down to 500 calories is just setting yourself up to fail again.1
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I've done this about one day a week for the past three weeks. Ugh. Every time, I decided to restrict even further for the next few days. I noticed it led to a binge and restrict cycle. It was easy to restrict the following day, since I still felt full from the day before. But on day two and day three, I was tired and lethargic... on day four, I tried to just resume my normal calorie goal and found it really tricky, and then on day seven/eight it all came crashing down again.
So I've decided that if this happens, I'm just going to use it to fuel a good workout the next day, maybe eat fewer calories the following day (if that's what comes naturally), and get back on the wagon.
Why did you continue to restrict on day two, three, four...? That's just too many days that it's overkill for one day of excessive eating. Not surprise that you felt tired and lethargic.
OP, I don't have a bad day or a cheat day, but what you said is the basis of my eating. On weekend I consume a whole lot of calories, then come Monday I eat much lighter. On Tuesday and Wednesday I eat a bit more depending on my activities. All in all it's still deficit or balance for me. I don't get hung up with any cravings, foods or anything.
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quiksylver296 wrote: »
This would set up a binge/restrict cycle for me.
If I go over, I shake it off and get back to the original game plan.
^Same for me.0
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