Recovering from a very high cal day
julanig612
Posts: 40 Member
If I ate almost triple my allowed calories in one day π do I make up for it by decreasing my daily allowance or do I write it off and just carry on? Fasting tomorrow is also an option. As it stands I am only allowed 1200calories a day so I don't know if cutting it down even more is a viable option
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I have always tried to lose by eating 1200 a day. Always failed and ended up binge eating. This time I increased mine to 1450, and I am amazed by how much easier it has been. My opinion, which isn't near as knowledgeable as many posters on here is maybe try increasing your calories and see how you do. As far as the overeating, I would just write it off and start fresh the next day.14
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Just carry on. We all have those days but to "punish" yourself is creating a toxic relationship with food. Just make sure to get back on the wagon eat healthier today and drink lots of water. Any weight gain will be water weight anyways. Just try not to overdo it too often of course.
I struggle on weekends because my dads an amazing cook and loves to bake. Hes a trucker so isn't home all week and I do great during the week. Then he gets home and my self control gets tested π but regardless I always get back on the wagon and although Id probably be 10 pounds less by now if he wasnt such a great cook I allow myself a little break from strict calorie counting now and again.8 -
Thank you both. That makes a lot of sense.0
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Forgive yourself and move on.
If it's early in the day, I'd balance the rest of the day as much as possible.
If late in the day, I'd carry on as usual the next day.6 -
At this point, it's best to just try to continue with your normal calorie amount. Cutting further will only work to perpetuate a binge/restrict cycle of overeating, which you don't want to get caught up in.
How much weight are you trying to lose, and what rate of loss did you set? 1200 may be too low and aggressive for you. If you shift to a slower pace and a higher calorie goal, you may find less temptation to overindulge.6 -
Carry on! Donβt beat yourself up over it.3
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yep, just carry on...as long as you don't make it a routine5
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I am trying to lose 25 kgs (55 pounds). I do have it set to fast as that was my allowance when I was on Noom. I am coping on the allowance on a normal day. Today's misstep was more cause I was weak minded at a birthday party. I'm just trying to get to my first goal of reaching the 70's before December and then I will up my intake and exercise. At least that is the thought. When I was on MFP before I had it set to 0.5 kgs/wk and the slow loss was very demotivating2
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julanig612 wrote: Β»I am trying to lose 25 kgs (55 pounds). I do have it set to fast as that was my allowance when I was on Noom. I am coping on the allowance on a normal day. Today's misstep was more cause I was weak minded at a birthday party. I'm just trying to get to my first goal of reaching the 70's before December and then I will up my intake and exercise. At least that is the thought. When I was on MFP before I had it set to 0.5 kgs/wk and the slow loss was very demotivating
Set your rate of loss to 1 lb per week. You would rather lose slowly than be miserable on an overly aggressive deficit.5 -
julanig612 wrote: Β»I am trying to lose 25 kgs (55 pounds). I do have it set to fast as that was my allowance when I was on Noom. I am coping on the allowance on a normal day. Today's misstep was more cause I was weak minded at a birthday party. I'm just trying to get to my first goal of reaching the 70's before December and then I will up my intake and exercise. At least that is the thought. When I was on MFP before I had it set to 0.5 kgs/wk and the slow loss was very demotivating
You are much better off going slower and staying on track than trying to cut too aggressively and have it not be sustainable. It took me about a year to lose 40 pounds but looking back on it, it didn't feel like it was too long at all and its made such a noticeable difference. This is a marathon, not a sprint, and slow and steady wins the race as they say.7 -
I am solidly in the "log it, forget it, move on" camp. Make-up fasting starts a punishment cycle that's best avoided. Occasional excessive binging is just part of dieting, for everyone.5
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Same advice from me, move on and accept that this week will probably be a maintenance week. Social events happen and there will be other times where you would like to join in, just manage them as best you can.
I'm also an advocate of slowly is good, I eat whatever I fancy in moderation so averaging 0.5lb per week, it's slow but steady.2 -
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Just carry on and eat like normal, it's not a big deal Worrying about things like this is unhealthy0
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julanig612 wrote: Β»I am trying to lose 25 kgs (55 pounds). I do have it set to fast as that was my allowance when I was on Noom. I am coping on the allowance on a normal day. Today's misstep was more cause I was weak minded at a birthday party. I'm just trying to get to my first goal of reaching the 70's before December and then I will up my intake and exercise. At least that is the thought. When I was on MFP before I had it set to 0.5 kgs/wk and the slow loss was very demotivating
You were "weak minded" at a birthday party? Personally, I wouldn't look at it entirely that way: You celebrated someone's birthday at a birthday party, and - for most of us here - our culture uses special foods ("treats") to underscore special occasions and share social connections.
Achieving and maintaining a healthy weight is a lifelong endeavor. Will you never again eat treat foods at a birthday again? Celebrate holidays with shared feasting?
If your answer to those is "no", then I'd argue that it's a good plan to be practicing now, learning, testing and adjusting new rules and habits that will allow you to be happy, satisfied, well-nourished, socially-connected and at a healthy weight for the rest of your life.
So: What can you learn from this? What would you do in the future? Since you say you ate around 3x your current calorie goal, it's possible that that was a little bit in excess of your maintenance calories (the number of calories that would have you neither gain nor lose). You haven't given us your details, but if you're female, 30, sedentary, 5' 4" and you were already at 70kg (I gather you're heavier), your total daily calorie requirement would be a bit above 2000. At that level, 1200 calories is an 800 calorie deficit daily. If you ate 3600 calories, that would put you about 1600 calories above maintenance (at that lower weight).
That's equivalent to delaying goal weight by 3 days (eating at maintenance one day, and eating up your deficit from the previous 2 days). Since 1600 calories over maintenance is less than half a pound of fat, that's another way to think of it. Again, it's probably really a smaller effect than that if you're over 70kg now. Is that really such a big deal?
So: One option is that you can decide this delay in reaching goal weight is OK, and that you'd do it again. (I would, under some circumstances, and I'm now in year 4 of maintenance after literally decades of obesity before that!) Or, you can decide that you'd like to indulge a bit to celebrate birthdays in the future, but not quite this much. Maybe you could eat at maintenance calories? Have some cake or ice cream or wine (whatever the treat foods were), but not quite as much? If you ate a bit of unplanned food, did you think "well, I've blown it now, might as well go all the way" (as many of us, including me, sometimes do), is there a more moderate way to think about it? If you'd like to be able to indulge/celebrate at future birthday parties, would it be an option to eat 50-100 calories under a reasonable calorie goal for a few days before the event, or be a little more active than usual beforehand, and eat more lightly the other meals that day to "bank" some calories to "spend" at the celebration?
There are a bunch of different ways to think about this in the future. What would work for you?
Please don't think of yourself as "weak minded". Think about making your future decisions be effective for you: What can you learn from this, that you can apply to achieve a happy, balanced life permanently? My advice: Spend about 10 minutes thinking about that sort of thing, make a new script in your head to follow at the next party, then let it go and get back on a sensible weight loss track. It'll all be fine.
Celebrating someone's birthday, even with a little extra food, is not a sin; it doesn't require expiation. You're fine.
Oh, and: You might want to read the link below, just for fun.
https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope
P.S. I agree with the other folks suggesting that you consider a slower, less punitive weight loss rate and calorie goal. Slow but consistent can result in overall faster weight loss than over-restrict-then-oops repeatedly.
Best wishes :flowerforyou:12
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