Super Overeating in one day and feeling guilty

You can't gain weight form one day of overeating if you normally have a regular eating habit. If you do the "one day cheat" thing or such, you could, but if it's just one day after a month+ of being good, you're fine.

As for how do I deal with the guilt? I usually look at WHY I overate and realize that my guilt is actually something else (such as stress or heat or--as the current case may be--both.) I then try to rectify the thing that caused me to overeat in the first place.

Also, you could try to "indulge" while still sticking to your diet. For example, my family likes to get together around new years and the middle of summer to visit this REALLY delicious Asian restaurant in the neighboring town. Because I know I'm going to eat at least 3 servings of sushi and dim sum, respectively, I'll make sure I have a well-balanced breakfast, that way I know I've met my important diet goals (such as enough fiber or protein) and don't worry much about the extra carbs. I also go to Starbucks each week and have a venti iced mocha. On those days I make sure to eat no sugar for breakfast, bring a high protein lunch (cheese, lunch meat, eggs, etc) to counter all the sugar I'll be having, and eat a good dinner. Sometimes I'll also add an extra 5 or 10 minutes to my exercise each day for the next week.

If it happens once in a while, there really is no point in dwelling with the guilt. It's hard, but if you can try to accept the slip-ups and do better next time, it really does help with your mood and keeps you motivated in working hard towards your goals.

You enjoyed the day, and the eating was part of the enjoyment - don't ruin your day with feelings of guilt, or feel like you've done something wrong. There is more to health than what you eat - how you feel and think is also a huge factor.

I have the occasional day where calories literally don't matter (Christmas, special birthday/anniversary dinners) but otherwise I try to factor things in - this might mean eating less during the week to account for a higher day. Exploring new places (like when on holidays) means exploring the food of the area and trying new things - I try to balance things out by making "better" choices if there's nothing exciting or different to try.

Yeah, first week of a weightloss plateau and I have a "well screw you body" day and eat all the yummies lol but seriously though, you would have to consume 3500 calories on top of your daily maintenance calories. As long as you didn't binge til you barf I'd say your fine. Shake it off, savour in its memory and hop back on the wagon.

literallyhavenoidea wrote: »

Okay so this will sound stupid because I already know the answer I just need to hear it from other people too lol. Today I ate like absolute garbage! I didn't even try to eat kind of healthy for any of them and I way overate. It was a mini one day 'vacation' out of town and I enjoyed it! I'm just home now and feeling very guilty and nervous about gaining weight from one day of overeating. I know it is highly unlikely but do you guys think there is a way that I might gain weight in fat from eating bad today? Also how do you/have you guys dealt with guilt associated with operating? Thanks so much!

You have a few options:
A) Eat less calories the following day in order to balance things out.
B ) Forget about it, move on, at worse, you might still be at maintenance (unless you binge on a regular basis) by the end of the week. Just remember for 1 lb of fat, you need to eat 3500 calories over your maintenance.
C) Reduce a little bit of your calories throughout the week.

My choice would be option B.

CarvedTones wrote: »

fb47 wrote: »

literallyhavenoidea wrote: »

Okay so this will sound stupid because I already know the answer I just need to hear it from other people too lol. Today I ate like absolute garbage! I didn't even try to eat kind of healthy for any of them and I way overate. It was a mini one day 'vacation' out of town and I enjoyed it! I'm just home now and feeling very guilty and nervous about gaining weight from one day of overeating. I know it is highly unlikely but do you guys think there is a way that I might gain weight in fat from eating bad today? Also how do you/have you guys dealt with guilt associated with operating? Thanks so much!

You have a few options:
A) Eat less calories the following day in order to balance things out.
B ) Forget about it, move on, at worse, you might still be at maintenance (unless you binge on a regular basis) by the end of the week. Just remember for 1 lb of fat, you need to eat 3500 calories over your maintenance.
C) Reduce a little bit of your calories throughout the week.

My choice would be option B.

Option B is off the table if it's maintenance, which it kind of sounds like, though @literallyhavenoidea didn't explicitly say whether or not it is. I am in maintenance and I typically do a combination of A & C. I lower goal just a little but, but try to knock out a bunch of the overage the next day. That's not always successful; sometimes I have another day over right on the heels of the first one and try again the next day. There is no reason for guilt; there are a bunch of little ups and downs and as long as you stay inside your range if in maintenance, or keep trending lower over a period of several days if losing there is no reason to panic. But I panic because it concerns me that I could be returning to the habits that caused me to gain the weight to start with. That's one of the reasons I try to knock out a bunch of it the next day and nip it in the bud. But concern is different than guilt.

I said at worse, but best scenario is that you're still at a deficit . The deficit may be reduced, but does it matter if it's just for one week ? It's not like the OP has a time deadline and as long as she doesnt repeat it on a regular basis which then would slown her weight loss progress .

Don't feel guilty.

One day of overeating makes as much of a difference in overall goals as one day of eating at a deficit. It's the consistency that matters. Constantly under/overeating your maintenance calories is what changes weight in the long run.