What do you do when you screw up?
Lizzypb88
Posts: 367 Member
In the past, if I screwed up with my eating I would say- okay eff it, I'll eat what I want the rest of the day and tomorrow will be a new... but that hasn't helped obviously!! Today I ate these protein bites (from my local meal prep place) they had chocolate and tasted like a good cookie and well I ate them all!
Anyways... it actually fits into my macros, I'm only some over on my fat grams for the day... so do I skip dinner since I'm not "starving" or eat something light?
Anyways... it actually fits into my macros, I'm only some over on my fat grams for the day... so do I skip dinner since I'm not "starving" or eat something light?
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Replies
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How are you on calories if you have some left then eat them3
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Where are you on calories?1
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Generally I'd see how hungry I was in a while. If not hungry than don't worry about it, don't eat. If you are hungry, eat something lighter, and move on with your life. One extra snack isn't going to have too much effect on anything, honestly.1
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Depends on calories.0
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If it were me, and I tried skipping dinner, I would end up “screwing up” again later at night. I would wait for a late dinner, and if I felt any hunger at all, I would have something small. Maybe an apple and cheese. Just to keep myself from bingeing later on and turning a screw up into an even bigger screw up.9
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one day does not make or break a diet7
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FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch0 -
frankiesgirlie wrote: »If it were me, and I tried skipping dinner, I would end up “screwing up” again later at night. I would wait for a late dinner, and if I felt any hunger at all, I would have something small. Maybe an apple and cheese. Just to keep myself from bingeing later on and turning a screw up into an even bigger screw up.
Okay good point0 -
You're focusing too much on your macros. For weight loss, it's the calories that matter, that's why everyone is asking you were you are in your calories for the day. Your macros matter for satiety, yes. But for weight loss, it's all about the calories.2
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I go over on fat all the time. You know, the rage of the day is keto, and it's pretty much just living on fats, moderate protein and low carbs. Too much fat isn't a problem for weight loss, too many calories are.1
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when I screw up, I log it... then go on with my life. It's not a big thing, and one mess up won't derail my life, so I don't let it get to me, I don't do a pig out, and I don't try to fast the next day.
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FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
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Don't skip dinner if you still have the calories left for it. That's just silly. You might end up on a binge later if you starve yourself.
Maybe your nutritionist wants you to "watch the fat" because doing so tends to help keep overall calories down a bit. Fat has more calories per gram than other macros. Otherwise, outside of a health issue that calls for fat reduction, I don't see why it would matter. Calories are what counts when it comes to weight loss and maintenance.
If you really feel you need to (and I don't think going over on fat - or any macro - if you are still within calorie goals is an issue at all) then just eat a dinner that is low in fat this time. No problem. 2 -
In the past, if I screwed up with my eating I would say- okay eff it, I'll eat what I want the rest of the day and tomorrow will be a new... but that hasn't helped obviously!! Today I ate these protein bites (from my local meal prep place) they had chocolate and tasted like a good cookie and well I ate them all!
Anyways... it actually fits into my macros, I'm only some over on my fat grams for the day... so do I skip dinner since I'm not "starving" or eat something light?
If you are not hungry and have had enough calories then you don't have to eat more for dinner.
If you are hungry:
You could eat your maintenance calorie level today.
You could have a higher day today and a bit lower for a few days. Look at your weekly calorie deficit instead of just daily.
You could eat something low calorie like a pile of vegetables, vegetable soup or some yogurt. Have you had much fruit or vegetables today?
You could exercise a bit more this week to compensate for the extra calories.
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YvetteK2015 wrote: »You're focusing too much on your macros. For weight loss, it's the calories that matter, that's why everyone is asking you were you are in your calories for the day. Your macros matter for satiety, yes. But for weight loss, it's all about the calories.
I only went over 100 calories for the day, so I agree with u, so that's why I'm trying to look at my macros1 -
Don't skip dinner if you still have the calories left for it. That's just silly. You might end up on a binge later if you starve yourself.
Maybe your nutritionist wants you to "watch the fat" because doing so tends to help keep overall calories down a bit. Fat has more calories per gram than other macros. Otherwise, outside of a health issue that calls for fat reduction, I don't see why it would matter. Calories are what counts when it comes to weight loss and maintenance.
If you really feel you need to (and I don't think going over on fat - or any macro - if you are still within calorie goals is an issue at all) then just eat a dinner that is low in fat this time. No problem.
Just to note- I don't see a dietician anymore but I was with her for 6 months last year to learn how to eat better... I do typically eat a lot of meat and not much veggies so she kept me at 1200 at least, to 1450 calories, 100 protein/163 carbs/ 48 fat, and I tend to go over fat and never over on carbs, it's just what worked for me and I lose well if I follow her instructions to a T and I'm never hungry or craving, unless I have too many screw up days, so the weight slowly came back on so I'm trying to ease up and not binge0 -
YvetteK2015 wrote: »You're focusing too much on your macros. For weight loss, it's the calories that matter, that's why everyone is asking you were you are in your calories for the day. Your macros matter for satiety, yes. But for weight loss, it's all about the calories.
I only went over 100 calories for the day, so I agree with u, so that's why I'm trying to look at my macros
Why? If the issue is satiety, it’s too late to change the macros you’ve already eaten. You can, however, check in with yourself and consider whether you’re actually hungry or not. Eat a meal, a snack, or nothing, according to how your body feels.0 -
FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
this I agree with, if you dont have a health issue where you need to watch fat then all you have to worry about is calories. if fat is making you go over your maintenance calories then cut back. otherwise you will be fine.1 -
FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
I remember now, she told me to watch the fat cuz I used to be 65+ grams of fat, so she just said to keep an eye on it but it's okay as long as it's healthy fats... I have no health concerns, I'm all good, but I am obese at 30 at 200lbs and don't want to be develop any health problems, so I'm just generally trying to lose weight (down from 270 at my biggest years ago)1 -
CharlieBeansmomTracey wrote: »FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
this I agree with, if you dont have a health issue where you need to watch fat then all you have to worry about is calories. if fat is making you go over your maintenance calories then cut back. otherwise you will be fine.
Okay, I'm just so used to what my dietician drilled into my head, I did well with her instructions and didn't even have cravings for sweets etc and lost 1-2 pounds a week and had energy so I kind of look at her as a God of diets lol!
But I'll try to keep that in my head that fats aren't the devil1 -
There are some 'dirty' words to dieting in my book. Screwing up, failing, cheating, and the like are often used by people who get mad at themselves for 'bad' behavior which makes the problem so much worse. Although it doesn't apply here willpower is another dirty word. Unless there is a disorder of some kind, anyone who is white-knuckling through day after day relying on willpower to save a diet doesn't understand themselves and how they need to diet.
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CharlieBeansmomTracey wrote: »FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
this I agree with, if you dont have a health issue where you need to watch fat then all you have to worry about is calories. if fat is making you go over your maintenance calories then cut back. otherwise you will be fine.
Okay, I'm just so used to what my dietician drilled into my head, I did well with her instructions and didn't even have cravings for sweets etc and lost 1-2 pounds a week and had energy so I kind of look at her as a God of diets lol!
But I'll try to keep that in my head that fats aren't the devil
It's great that you've found a macro split that makes it easy for you to stick with your calorie goal. Just don't start mistaking the means (a macro split that works well for you in terms of providing satiety and curbing cravings) with the goal (losing weight in a healthy way). So if one day you do things a little differently in terms of the means (macro split) but are still at maintenance or below (because it's fine to have the occasional day at maintenance -- this isn't a race), there's really nothing to worry about. You didn't "screw up."
One other thing I thought I'd mention -- you don't give your current weight or how far you are from a healthy weight, but if I read this correctly, you've been losing 1 to 2 lbs a week for 11 months or more (you worked with the dietician "for 6 months last year," and we're nearly five months into this year), which works out to something in the range of 40 to 90 lbs lost. It may be time to adjust your calorie intake upward to slow your rate of loss. But that's only a guess. If you started out severely or morbidly obese, it's possible that 1 to 2 lbs is still appropriate.2 -
lynn_glenmont wrote: »CharlieBeansmomTracey wrote: »FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
this I agree with, if you dont have a health issue where you need to watch fat then all you have to worry about is calories. if fat is making you go over your maintenance calories then cut back. otherwise you will be fine.
Okay, I'm just so used to what my dietician drilled into my head, I did well with her instructions and didn't even have cravings for sweets etc and lost 1-2 pounds a week and had energy so I kind of look at her as a God of diets lol!
But I'll try to keep that in my head that fats aren't the devil
It's great that you've found a macro split that makes it easy for you to stick with your calorie goal. Just don't start mistaking the means (a macro split that works well for you in terms of providing satiety and curbing cravings) with the goal (losing weight in a healthy way). So if one day you do things a little differently in terms of the means (macro split) but are still at maintenance or below (because it's fine to have the occasional day at maintenance -- this isn't a race), there's really nothing to worry about. You didn't "screw up."
One other thing I thought I'd mention -- you don't give your current weight or how far you are from a healthy weight, but if I read this correctly, you've been losing 1 to 2 lbs a week for 11 months or more (you worked with the dietician "for 6 months last year," and we're nearly five months into this year), which works out to something in the range of 40 to 90 lbs lost. It may be time to adjust your calorie intake upward to slow your rate of loss. But that's only a guess. If you started out severely or morbidly obese, it's possible that 1 to 2 lbs is still appropriate.
Thanks for the insight. I've lost 90 pounds since August 2015, but gained 10 back since last spring0 -
CharlieBeansmomTracey wrote: »FlyingMolly wrote: »FlyingMolly wrote: »Where are you on calories?
1475 I believe... my diary is open, protein isn't much of a concern going over 20ish grams, but going over my fat too much was something my dietician told me to watch
What are your goals? Do you have any health concerns that make fat intake an issue? Mine’s routinely around 70% with no adverse effects, so I’m inherently skeptical of “Watch out for fat!” in a vacuum.
this I agree with, if you dont have a health issue where you need to watch fat then all you have to worry about is calories. if fat is making you go over your maintenance calories then cut back. otherwise you will be fine.
Okay, I'm just so used to what my dietician drilled into my head, I did well with her instructions and didn't even have cravings for sweets etc and lost 1-2 pounds a week and had energy so I kind of look at her as a God of diets lol!
But I'll try to keep that in my head that fats aren't the devil
for some people they do high fat low carb diets as for them fat satiates them. what satiates one may not another. fat is also needed in some quantity for hormone function and certain vitamins and nutrients to be absorbed by the body. it doesnt need to be an exorbitant amount. 65+ grams are not bad unless like I said you have a health issue and need to do lower fat.0 -
I " screwed up" today also. Was at a competition with my son and it over ran, we were all hungry so headed to nearest chipper. I had deep fried chicken goujons and chips..( can't even guess the calories
)..absolutely delicious but obviously not healthy.
I'm drinking water like crazy from The thirst it's given me and I don't think I'll eat anything else for the evening...maybe just some fruit .
Tomorrow's another day....there will be days like this, so just getting back on track is all we can do.
Eat healthy the majority of the time and the occasional " screw up" shouldn't make a huge difference.
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I don't really beat myself up too much if I 'screw up'. I'm trying to change my lifelong eating habits, not go on a diet. There are many days where I go over my calories--sometimes by a LOT--but I still log everything and it reminds me to evaluate why I was hungrier those days or how I can get closer to my calorie goal. Lately it's been about adding more physical activity to offset my higher calorie days. I've gotten pretty sedentary and want to be strong and healthy 30,40,50 years from now.
I have my macros set to be low carb, medium protein, medium fat (kind of lazy Keto I guess) and I reference them throughout the day, but I don't give too much thought to whether or not I am always hitting them. For me, all of the numbers are reference points and guidelines so I can keep track of my day while I am learning how to evaluate my food choices; they are not the be all end all. I've noticed the days I eat too many calories often correspond to the days I don't eat as much protein, so that has given me something to work on.
And lastly, I truly eat whatever I want and don't deprive myself of things (other than the foods that I tested sensitive to) and I have seen very slow, but steady, weight loss. I'm trying new foods that I didn't think I would like, and end up loving--like baked zucchini! I don't force myself to eat foods that I don't like just because they are healthy. This is working for me because I don't have to worry about 'what will happen when I stop and go back to my old habits'. I'm changing the way I eat and exercise and relate to food for the rest of my life. Therefore, there really is no screwing up, failing, etc.
My ultimate goal is to feel fit and healthy, able to maintain a somewhat active lifestyle, getting a good balance of nutrients and just plain delicious meals, and be able to go day to day without having to log all of my calories and exercise because I will have learned how to keep track of those things naturally, while maintaining a healthy weight.1
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