confused about balancing calories

nomoreexcuses121
nomoreexcuses121 Posts: 57
edited September 2024 in Health and Weight Loss
Ok, I don't do this often, but yesterday I went over my calorie goal by about 500. I was only able to burn around 250. Does this mean in order to keep a defecit that I have to eat 250 less calories or burn 250 clories today? I understand that I have to have a 3500 calorie defecit to lose 1 pound, but I guess I'm still confused on what I can do the rest of the week to "make up" for the bad choices I made. Needless to say, I think I learned my lesson and don't plan on going over my calories for a long time after all this guilt that I feel!

Replies

  • ajbeans
    ajbeans Posts: 2,857 Member
    Personally, I wouldn't worry about it. Live today as you would have normally. 500 calories isn't much in the grand scheme of things. It's 1/7th of a pound. Just drink plenty of water and go about your day like yesterday didn't happen. Today is a new day. Yesterday already took care of itself. :)
  • jkestens63
    jkestens63 Posts: 1,164 Member
    Yesterday is done... don't try to play catch up. If you try to be that perfect with counting calories you're going to drive yourself crazy. Just look at what you did, learn from it, and try not to repeat it. Today is a new day... start with a blank slate.
  • SassyStef
    SassyStef Posts: 413
    you could do that if you wanted, it is like calorie cycling....you eat the same amount of calories for a week you just have some days really high or low.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Remember, MFP already gives you a deficit every day: 500 calories for every pound per week of planned loss. If you "over-ate" by 250 calories yesterday, you still have at least a 250 calorie deficit for the day, depending on your weight loss settings in MFP. Don't worry about it. Today is a new day. The best thing you can do is to learn from yesterday and move on.
  • bassettpig
    bassettpig Posts: 79 Member
    You can certainly drive yourself nuts cutting 50 calories here and 50 calories there to make up the calories you went over...but the best thing to do, in my opinion, is just stop beating yourself up about it and move forward. Take it as a learning experience. Realistically, one day of being 500 calories over did not land any of us where we are...it's making those poor choices over and over.

    Think about what led to those poor choices and use that knowledge to avoid putting yourself in that spot again. A way more constructive use of your time and energy than trying to make your numbers come out "perfect" for the week.

    And if the high-cal day was a special occasion, like a friend's birthday or something, then just enjoy the day and write it off. Keep things in perspective. The long view is what's important here, not an isolated day.
  • nomoreexcuses121
    nomoreexcuses121 Posts: 57
    Thanks everyone! I've lost 16 pounds since May 1st, so I must be doing something right. I have to remember that I've made lifestyle changes and 1 day of going over a little is not going to make me gain weight. I'm just so determined to lose this weight that I get mad at myself if I don't eat the right amount of calories.
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