Went 5000 cals over maintenance

Actually, having an insane blowout after 35 days is no biggie. That's less than 3 % of your days as off days. If you're fully on track the other 97 % of the time, you're doing great.

Don't let the perfect be the enemy of the good. Dieting isn't about 100 %. It's really more about 90 %, or 80 %. And probably reining in the 5,000 to a somewhat less extreme number as you go forward LOL

If you actually ate 5000 calories over actual maintenance, your maximum actual fat gain should not exceed roughly 1.4 pounds, or around 0.65 kg. If you're actually losing 0.2kg per week, it's at most a 3 week setback, and probably less.

For the reason I say "probably less", consider this thread: https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope

Again, this assumes you're right about your maintenance calories (note that calculators only estimate this, they don't really calculate it), and that you're right about how much you ate (here again, we're estimating).

You should expect the scale tomorrow to jump by more than 1.4 pounds, because scale weight increases not only because of fat gain, but because of water retention, and digestive contents in transit.

Several thousand calories of extra food has a physical weight, and until you metabolize what you can metabolize, and excrete (or exhale, or whatever) what you're going to excrete, it increases your scale weight. Digestive transit, per research studies, can take up to 53 hours or more. So that will be around for a few days. But it's not fat gain, so you don't need to worry about it, you just need to wait for it to be excreted, exhaled, etc.

Every gram of carbs you eat above your personal normal amount will require 3 (or is it 4, I always forget) extra grams of water to be stored with it, until your body's done processing it. (There are 3 grams of water for each gram of carbs you normally eat, too, but you're used to seeing those on the scale It's not that carbs are evil.). Again, this isn't fat, it's just water, and it will drop off the scale in a few days or so (individuals vary in this regard), so it isn't worth worrying about.

If you're not overweight, but want to be more toned, it may be that exercise (strength exercise, predominantly) will do more toward your goals than weight loss. Consider this thread:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

If you're concerned that you've overeaten, I'd encourage you to spend no more than about 10 minutes considering (1) whether you truly wish it hadn't happened, (2) why it happened (this is the biggie), and (3) if you wish it hadn't happened, how you can influence things to avoid a repeat.

With respect to (1): Personally, I'm fine with eating over maintenance on true special occasions, even though (as a person in year 4+ of weight maintenance) I know I'll need to balance things out eventually. It's a different matter if the over-goal eating doesn't seem worth it in retrospect.

With respect to (2): Have you been over-restricting food choices (avoiding so-called "bad" foods that you enjoy, more than essential, for example), or cutting calories too far for your activity level? Was stress or boredom involved? Was there some habit or social situation that influenced you to eat more than you really preferred to eat? DId you feel extra hungry because of something about your eating schedule or the specific food choices (reviewing your food log can help zero in on this kind of thing)? Did you get too little sleep, or otherwise get fatigued? Did alcohol consumption or some other factor reduce your self-control? (If the root problem wasn't actually hunger, the best solution isn't food.)

With respect to (3): If you decide you really wouldn't want to repeat this, and can identify some triggers that led to the situation, then think of a different strategy you can use in similar circumstances in the future. Rehearse it in your head vividly a few times, like a mini-movie, imagining yourself doing the new thing.

So, 10 minutes thinking on #1, 2, 3. Then let it go, and get back on track. Wait out the scale a few days, and everything will be fine. :flowerforyou: