Cheated yesterday :( How to make up for it?

Richbelle1
Richbelle1 Posts: 44 Member
edited November 25 in Food and Nutrition
How do I make up for eating over my calorie limit? I don't have time to exercise those calories off.

Replies

  • pogiguy05
    pogiguy05 Posts: 1,583 Member
    it is in the past let it go and start over
  • foreversnafu
    foreversnafu Posts: 29 Member
    Take the excess calories, divide them by 7, and subtract them from every day the following week if you're trying to reach a goal, if not then don't worry about it.
  • malibu927
    malibu927 Posts: 17,562 Member
    How far over? If it's more than a couple hundred I wouldn't worry about it. It's only one day.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    Log it, remember it and move on. Think about if there is a lesson you can learn, but don't dwell on it.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    In situations like this I find it’s helpful to look at numbers. Is your goal to lose weight? What rate of loss did you choose? 1 lb/week? That means you have a 500 cal deficit built in each day, and a 3,500 cal deficit built into your week.

    Now... how much over your calorie target did you go? Was it 3,500 calories over? If not, and if you’re goal is to lose 1lb/week, then you are still in a deficit. You didn’t ruin anything, and you’ll still lose weight this week.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Look at your weekly goal, not daily, you may not even be over for the week.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You make up for it by vowing to never cheat again. You can eat anything anytime as long as you account for it. Your body does either way.
  • mabearof6
    mabearof6 Posts: 684 Member
    Log it, and move on. Why did you cheat? Sometimes we get to restrictive and it can lead to "cheating"
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    It depends how much you went over. If it wasn't by much (say up to 500 cals) then its likely you wont have eaten over maintenance calories. Log it and move on.
  • SconnieCat
    SconnieCat Posts: 770 Member
    Honestly... you get over it. Dieting, weight loss, healthy eating, exercising... whatever... it should all be a lifestyle change. Rather than focus on one day of indulging, consider what happened that maybe put you over your calorie limit. Was it diving into a bag of chips at the end of a long, stressful day? Was it a night out with friends? Did you throw too many condiments on a meal? There are a variety of reasons why we go over our calorie limits and one day shouldn't ruin your journey. Also, as other people added, how MUCH did you go over?

    Exercise when you can, track what you eat, and remember that you're human. You aren't going to follow your calorie limits every single day, but what matters (for most of our bodies) is CICO. As long as over a week span, for example, you're expending more than you are taking in, you'll be fine.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It's one day...move on with your life. It's pretty irrelevant to the big picture. You have the rest of your life..
  • Lean59man
    Lean59man Posts: 714 Member
    cwolfman13 wrote: »
    It's one day...move on with your life. It's pretty irrelevant to the big picture. You have the rest of your life..

    However, just don't let "one day" become "everyday".
  • RachellaJ
    RachellaJ Posts: 58 Member
    Tonight I’m eating pizza and ice cream. Tomorrow I’m going to walk a lot and not eat pizza or ice cream. It’s life, move on, it happens. As long as the majority of your days fit your calories, eat what you like and don’t waste time feeling guilty. You don’t need to exercise at all to lose weight. It’s all about calorie intake and balance.
  • 1houndgal
    1houndgal Posts: 558 Member
    Richbelle1 wrote: »
    How do I make up for eating over my calorie limit? I don't have time to exercise those calories off.

    Log what you ate and move on.
  • positivepowers
    positivepowers Posts: 902 Member
    Lean59man wrote: »
    Just eat that much less today.

    No.
  • WilmaValley
    WilmaValley Posts: 1,092 Member
    It's one day. Let it go and move on.
  • psychod787
    psychod787 Posts: 4,099 Member
    I am still really new to the maintenance game, but some of these people have been doing this for years. I would suggest listening to Tavis, annne, wolfman ect. I have this rule for myself. Its not day to day, not even week to week. Its the big picture that matters. If you are truly worried about it, track it, then subtract a few cals a day for a week or two. In weight loss, its not so much about small sets backs. If you get back at it, one day is just white noise. The big idea I think, is not to get the "Screw It" mentality. "Oh geeze, I blew my diet/ lifestyle, I might as well really blow it!" Best of luck!
  • psychod787
    psychod787 Posts: 4,099 Member
    I will also add this. You might want to think about adjusting your calories/ macros, so you can have a day or two a week that you can indulge a little. Some people can handle it and some people can't. No shame if you can't. Remember, we are surrounded by hyper-palatable, cheap, highly visible food. Couple that with the biological changes that happen when you try to lose weight and keep it off, its hard.
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