How do you bounce back from a bad day?

By not dwelling - also I like to fast in the mornings anyway - and even more when still full from the day before. Delay lunch until about 2pm- except of course coffee ( I need it)! Then have health fruit or salad with lean protein.

Then do your best to stay within a normal dinner. Distract yourself with diet soft drink if necessary.

My way is too allow myself a "naughty" day once a week

First win is to resist the urge to say „oh *kitten* it” and take a hammer to what's left of the day.

Second win is when I get to look at the weekly stats and see that I was able to compensate and that it's all about averages.

Did you know you can check your weekly calorie intake?

Diary>Nutrition>Calories>Week View> Net Calories

It doesn't matter if you go over your limit on one day.

So long as your weekly calories are in balance (you don't want to be too high OR too low) it doesn't matter about one day.

800 calories is likely under to slightly over your maintenance. Impact: if you eat 800 calories higher than your budgeted dieting calories every single day for a whole week, not just a day, you would gain 0-1/2 a pound, or may even lose if 800 calories is under your maintenance.

The impact of one day is negligible unless you allow it to affect the way you feel about yourself and dieting. Losing 0.25 pounds less one week, but keeping positive and consistent will achieve much more than falling into a guilt cycle and the binge-restrict mentality that often accompanies it, followed by being unhappy, burning out, and quitting.

How do I bounce back from a bad day? I don't. I don't consider it a bad day, just a higher calorie day. Dieting to me is a continuous thing, not a wagon you hop on and off of. There are days where I'm not hungry sometimes, and I don't eat much and end the day under calories. These days don't upset me, so why would higher calorie days upset me? You're more hungry sometimes, less hungry other time. You have more cravings sometimes, fewer cravings other times. You go out with family and friends sometimes, and eat home other times. It's all normal. Why do we accept variation in other things in our lives but not variation in eating while dieting?

What you can do about this is this: think why you overate. If it's a controllable reason, try to think of strategies that would make it happen less often (are your calories too low? are you restricting foods? did you over-exert yourself in a workout and didn't eat back the calories? Were there foods within your reach you're just not good at moderating?...etc). If you were just hungry, think what you ate and if the foods you ate were not very filling. Take notes and move on. Even if you have a strategy for every situation and eat perfectly filling foods every time, there will be times where you overeat. It's normal. Working on making it happen less often is a better goal than expecting to keep to a static calorie intake every single day regardless of what happens in your life or mind.

I remind myself that one day, in the grand scheme of things, means nothing. I then tell myself, "So I'll hit goal weight one day later; I've been at this since October 2016; I've dropped over 100lbs, and one bad day is not going to pile them all back."

I'll go back to back @ 9Round. Then I look back & see where I went off the rails & fix the issue. I has a bad stretch & decided to take extra lean protein in my lunch & that prevented me from wanting to hit the vending machine, or instead of taking an entire jumbo bag of trail mix to work, make individual size bags so the temptation is gone.

But ultimately, you have to put it in the rear view & focus on today.