Completely messed up this weekend
worriedafchick
Posts: 4 Member
So I cheated instead of my one cheat day I had more than one. How do you guys bounce back and how do you prevent this in the future?
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Replies
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Don't do cheat days.3
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I log it and move on.5
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i don't have cheat days. but on days i over eat, sometimes it fits in to my weekly cals, sometimes it doesn't, so either way, i just log it and move on.2
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Move on. I didn't cheat this weekend, but I definitely ate more than I have been accustomed to, without the exercise that can sometimes help me balance out those bad says. Log it, learn from it, and do better in the future, honestly. There's no use in trying to erase a bad day, but you can make better choices from that point forward.1
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log it and move on0
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I've been in a lot of hospitals for the last hours of a lot of people.
Doctors never ask, "How many cheat days did you have?"
So, don't worry about it.5 -
Consider rationally what led to it. Are you eating too little on the other days? Were there unplanned (or planned) social activities that threw you off track? Hormonal hunger? Use it as a chance to learn and react better next time.6
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First.. I don't call it a cheat.. but that's okay If you do. I lost all my weight eating one or two meals off a week, and I took three two-week vacations, and about 3 or 4 weekend trips a way where I ate off my plan and still lost all my weight .,.40 pounds last year.
For me, it worked just fine.. and it kept me sane and on track.
Just jump back on your plan.. what I find is taking one meal off is different from eating all day long off plan all weekend.0 -
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I did the same 2 weeks ago. And I did gain weight back. But I lost it as of day. With lots of cardio. You can do it. Remember you goals.2
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Monday is my weigh in day because I feel like it's my honest heaviest weight all week. I am horrible on weekends. The past 3 weeks have been great all week and blow it all on weekend. Challenge is real.1
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Eh. I binged this weekend. I’m not proud of my choices but I’m not going to beat myself up either. Today, I just got back on track. No punishing myself with extra workouts or over restricting, just getting back to my regular routine.2
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I find perspective is important in these situations, and I look at the numbers.
What is your rate of loss set at? 1 lb/week? If so that means you have a 500 cal deficit built into each day and a 3500 calorie deficit built into your week.
Did you log your cheat days?
By how much did you exceed your daily calorie target?
Did it put you over your maintenance calories for the week?
If not, then you didn’t really derail your weight loss progress. You may have slowed down your loss this week and you may see some short term water retention impacting your scale weight but it’s temporary.
Get back on track. Figure out if the reason you overdid it is because you are being too restrictive with your plan. Many people don’t have cheat days not because they don’t indulge, but because they don’t consider any food to be off limits on a regular basis so there’s no reason to “cheat”.7 -
I did the same. I realized that the first step is to forgive myself, no point in feeling so bad about it that I end up eating my sadness and making the whole thing worse. You can do the same - so this weekend wasn't good, but you are doing things right the rest of the time. You can do this, and you will do well, and you will mess up again sometime, and that's okay, just hang in there and keep the path.
And thanks for posting. It was good to know that I'm not the only one.
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I log whatever I eat / drink and prepare my usual meal plan for the next day. I am now getting better with planning my days, include special meals in my meal plan and generally stay within my daily allotted calories.1
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Keep pushing1
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Give up the cheat mentality. Embrace the process. Think in terms of finding a plan that does two things. First a good plan results in weight loss. Second a good plan is one you can live with long term.
The weight loss process is calculate your calorie number, plan a menu, try to hit your number, log the results in your food diary and problem solve or adjust as needed. A good plan is one you actually follow.
Plan each day and each week. Try to anticipate potential problems or special situations. Its fine to plan higher calorie days so long as you have a net calorie deficit for the week.
Most important- when you go over your number, and you will, log the results and try to do better next time. There are lots of ways to go over your number. Inadequate plans, loss of concentration, overwhelmed by family or or work, fatigue, misread or misunderstood menus even math mistakes.
People make mistakes. You too. But if you keep working at the process it isn’t cheating. Weight loss is long term, it’s not possible to be mistake free. It’s how we learn. It’s why experience is the best teacher. Just keep trying.
The process is more important than the numbers. Good luck.4 -
Workout harder the next day. I have to hold accountable for my actions
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