I ate too much

piddings1951 · April 2019

I’ve been good for 149 days and last night for the first time at a birthday celebration I went over 800 calories. Apparently Chili’s isn’t a health food restaurant. Can you guys talk me off the ledge?

cmriverside · April 2019

No harm done. Log it and move on.

I do that about once a week. It's okay, it will be fine.

Annie_01 · April 2019

edited for misreading the OP

piddings1951 · April 2019

Sorry. I ate 800 over my goal of 1400.

prettygirlstorm1 · April 2019

we all have days like that it's life. Today is a new day!!! You will be fine! Hope is was good! It feels worse when the food isn't good!!!

Cassandraw3 · April 2019

This will have minimal impact in the grand scheme of things. In fact, a diet break will probably do you some good after being in a deficit for so long. Check out the below thread for some good information on why a diet break is beneficial.

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

lalalacroix · April 2019

So what? The key to health and long-term weight loss is the overall pattern, not what happens in one day.

Life includes wonderful celebrations often accompanied by delicious foods. Hopefully you had a great time. Today just go back to your normal eating habits and don't be so worried. 🙂

ahoy_m8 · April 2019

149 days is a long stretch. That shows discipline. Give yourself some credit. It's one day. The surplus corresponds to less than .25 lb. You are probably still under maintenance for the week. Live and learn. Or rather, living... it's how we learn. I.e., for future ref, is a meal at Chili's worth the calories to you? Either way, next time you can plan accordingly. Keep up the good work.

psychod787 · April 2019

Log it.... move on... its chess not checkers. Best of luck!

WinoGelato · April 2019

In situations like this I often find a step back for perspective is helpful.

What is your weight loss goal set at? 1 lb/week? If so, that’s a 500 cal/day deficit or 3,500 cals/week. Even with 800 cals over your daily goal, you are still in a deficit for the week.

Now, are you losing consistently at that rate of loss? Do you find your approach to be sustainable?

Many people, myself included, allow for indulgences like you describe on a regular basis and one way to fit them in and stay on track is by banking cals ahead of time to allow more of a buffer for a restaurant meal or celebration. Eating at 1200 for the week and then going out for a dinner like that on the weekend means you’d be still on track with your overall deficit intact.

Log it, learn from it, move on. You didn’t do anything wrong and if anything, your body may enjoy the Energy boost from the extra calories!

Annie_01 · April 2019

piddings1951 wrote: »

Sorry. I ate 800 over my goal of 1400.

Maybe I misread...thanks for clearing my head up!

callsitlikeiseeit · April 2019

its one day.

dont worry about it

sijomial · April 2019

Fortunately there's 365 days in a year so one good day (because a birthday celebration should be a good day) is irrelevant.

AnnPT77 · April 2019

Like others said, it's no big deal.

Do the math: If you've been losing a pound a week (500 calorie daily deficit), you were only 300 calories over maintenance, less than a tenth of a pound gain. Even if losing half a pound weekly (250 deficit), it's 550 calories over maintenance, around a sixth of a pound. Big whoopie. At the 250 calorie deficit rate, you'll delay reaching your goal weight by just about 3 days. Seems worth it, in return for celebrating one's birthday, to me. (If you're losing a pound a week, it's less than 2 days delay.)

Obviously, you'll see a bigger scale jump from water weight if you weigh yourself soon after, but it's deceiving.

Maybe this detailed case report on a much higher over-goal indulgence will help ease your mind:

https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope

OooohToast · April 2019

I don't get out much on the diet front *sniffles* so when I do eat out, I enjoy it. 800 calories over looks quite contained to me

log it and move on and dont look back. No crime was committed.

avlucia · April 2019

I went over today. I had a wonderful event with coworkers as one of them is retiring. It was beautiful, fun, and so tasty! I might have teared up a little cause I'm really going to miss that lady.

You can't live life in a box. Enjoy your events, do your best and tomorrow go back to heathy eating habits and control.

If you never get to enjoy the life events because you're stressed about over eating how does that help your health? There's a psychological aspect to consider too.

And as AnnPT77 said the numbers aren't actually that bad. It seems like a lot more than it is in the grand scheme of things.

Be happy! ❤️❤️❤️

JohnnytotheB · April 2019

Definitely just move forward. No need to dwell on the past.

piddings1951 · April 2019

Update: somehow I only gained a pound. I can live with that.

AnnPT77 · April 2019

piddings1951 wrote: »

Update: somehow I only gained a pound. I can live with that.

Probably not even that. For me, it usually takes a couple of days, maybe even 3, for eating-related water weight and digestive contents to completely settle out. Extra calories usually mean extra carbs (not necessarily "too many", just "more than usual") and extra sodium (ditto).

Extra carbs mean your body will hold onto a few extra grams of water (I always forget whether it's 3 or 4) for every gram of carbs while it's in the digestive process, and extra sodium causes extra water retention, too, for electrolyte balance. On top of that, extra food has physical weight while it's still in your digestive system, and research suggests full digestive transit may take up to 50+ hours.

So: Our normal way of eating has an associated normal amount of water retention. Increase carbs and sodium, get a little more water retention. Similar with digestive contents: You have some average amount in transit from normal eating routine; eat more than usual, more in transit than usual. So, more weight on the scale, until all of that processes down to some net result (which could include some stored-fat changes; but if you've returned to a calorie deficit, and the extra stored fat was really small, the ensuing days' calorie deficits may wipe out the extra stored fat before the water fluctuation resolves enough for you to even see it).

Give it a few more days, see what happens. It's no big deal. Maybe even less of a deal than it looks like now.

piddings1951 · April 2019

Thanks. I apreciate your words of encouragement.

NovusDies · April 2019

piddings1951 wrote: »

Update: somehow I only gained a pound. I can live with that.

It is not possible that you gained a pound of fat. You have to eat about 3500 calories above your maintenance calories to even consider gaining a pound of fat and even then it is not that cut and dry.

But if you really want to put your minor outing in perspective I went away for a long 4 day weekend and ate like I had never seen food before. There were days that were double my maintenance and that assumes I logged everything correctly which I assure you did not happen. Most of the restaurants I visited did not have calorie information so I guessed at most of it. I am at 436 days and I don't care. It was 4 days and it doesn't matter. Also, unlike you, I definitely gained a little weight back. The only thing that matters is that I am back at it right now and I have no reason to stop.

I ate too much

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