373 calories over
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huggit
Posts: 32 Member
Hi I’ve gone over my calories today by 373. How do you react to this. I want to know how I should feel as at the moment I am feeling panic, and that I am rubbish. Thank you
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Replies
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Log it and move on.4
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Tomorrow is another day, don’t eat yourself up about it.x2
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Don't beat yourself up. Calories happen2
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I assume your calorie goal is 500 under to lose 1 lb per week? It so then you are still under your output so you are better off after today than you were before today.
Think of it as if you are running toward a pot of gold. Today you walked toward it but you still got closer8 -
I try one or more of these mantras..
- Tomorrow is a new day.
- This is a stumble, it isn’t a fall.
- It happens. Try not to freak out.
- What do I need to do differently tomorrow?
Anything that is a pep talk/positive for you. Or a distraction like going for a walk, or putting on some music and singing and dancing. Don’t beat yourself up. ❤️2 -
If you selected 1lb/week weight loss goal you were still in a deficit.
If you selected 2lb/week weight loss goal you were still in a substantial deficit.
Why does it make you panic? To me that's the bigger problem than going slightly over goal.3 -
If you selected 1lb/week weight loss goal you were still in a deficit.
If you selected 2lb/week weight loss goal you were still in a substantial deficit.
Why does it make you panic? To me that's the bigger problem than going slightly over goal.
I think I panic because I worry that like all the times before I will fail. 😔
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Not a big deal. I log it. I forget about it. I focus on tomorrow.
Do not eat less tomorrow. Do not do an extra workout. Over restricting leads to more binges which lead to more over restricting and that leads to more binging...it’s a dangerous cycle. And I used to do it all the time. And you know what? I never lost weight. I lost weight when I gave myself a break. When I realized that persistence is so much more important than perfection. We all have an off day. Just keep moving forward and you’ll get there but you don’t have to be perfect to get there so give yourself a break.5 -
Don't panic. Just say "**it happens" and stick to allotted calories tomorrow.2
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you have to consider your weekly balance not daily. Our body doesn't have reaction within 24 hours but for a longer period.2
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Does this happen often, or rarely? If it happens often, your daily calorie goal may be too aggressive. You can fix that by upping your calories a bit. If it's a rare occurrence, then log it and move on. Feeling panicky and rubbish are not good. Weight loss can take a long time, and life happens. Just don't throw in the towel and you'll be fine.1
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Consider that a person with a daily target of 1500 calories will have 567500 calories per year. What happens in any one day doesn’t count for much. The most important thing is to keep logging everything no matter what.
The fact is that its not possible to do calorie counting for long without going over our number. We have lapses brought on by fatigue. We put significant energy into plans that prove to be inadequate in practice. We make simple math mistakes. We misread nutritional info and restaurant menus. There are lots of ways to make mistakes.
But there is only one mistake that guarantees failure- quitting. Weight loss is about problem solving. You know that adage about experience being the best teacher? In weight loss its the only teacher. Do you start each day and each week with a plan? Some people pre log what they are going to eat. Some do it an entire week in advance. When I started I did weekly storyboards mentally walking myself through the week, but leaving some specific choices to be made later.
When our plans don’t work out its not personal. It’s just a plan that wasn’t good enough. Make a better one next time. Give it a couple of days and then go back and consider what happened that you went over your number like that. What are you going to do to try to avoid that specific thing in the future? Do that process enough times and you will make it your goal. Good luck.5 -
If you selected 1lb/week weight loss goal you were still in a deficit.
If you selected 2lb/week weight loss goal you were still in a substantial deficit.
Why does it make you panic? To me that's the bigger problem than going slightly over goal.
I think I panic because I worry that like all the times before I will fail. 😔
@huggit
The surefire way not to fail is to show up each and every day. No matter what happens the day before, no matter what the plan is for the day in front of you, just show up. While I do not need to do it as much now it is my habit to say the phrase "Time to start the day" which is my showing up ritual.
You have to be in charge of the plan not the other way around. It needs to suit you. It needs to be flexible enough to work in your life. It needs to be easy enough to execute on the hard days that you are not white-knuckling your way through. Losing weight should not be endless days of misery if it is you need a different way forward. Be DEMANDING of your plan and keep adapting it as you go and learn from mistakes.
Remember that your life doesn't stop because you have chosen to lose weight. Special occasions, holidays, and vacations will continue to happen. You don't have to lose weight each day you have to lose weight most days.
As far as my reaction for going over my calories... I don't like it if I have not planned to do it in advance but my plan is my life and my life is messy and I am imperfect. I spend a moment to be accountable for any mistake I have made that led to the overage, contemplate if there is something I can learn to avoid it in the future (often not), and move on.
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What are your maintenance calories? Do you know?
Learning what my maintenance calories were really helped keep me from "freaking out" when I went a bit over my weight loss calorie goal.
My maintenance calories are approximately 2400. My weight loss calorie goal currently is 1650. Before I knew what my maintenance was, I would freak out if I "screwed up" and ate 2000 calories in a day. But now, I know that 2000 calories is still a deficit, a smaller deficit, but still a deficit. I gained a lot of peace of mind when I figured this out.
If you want help figuring out your maintenance calories, let me know! I'll need your age, height, current weight and goal weight, activity level (not counting exercise) and what your weekly exercise looks like.2 -
I have a history with disordered eating, binge eating disorder in particular, so I totally empathize with how you're feeling.
The number of calories you eat doesn't change your value as a person. Counting calories can be stressful for some and can even become obsessive and disordered. Remember that you are more than that number. Try to avoid moralizing calories and food, no food is good and no food is evil. It's all just food and eating it doesn't make you bad (or good, for that matter).
Meditate, listen to music, have a cup of tea, do something soothing. Acknowledge that you went over a little bit, accept it without judgement, and keep going.
I send you comfort.6 -
Please lighten up with this!! You are most certainly not rubbish! You missed an extremely minor goal but will hopefully have many years of being on track!
Think of a lifestyle change for the long term. 373 calories probably still has you in deficit anyway!! Just move on and celebrate when you find your health improving even by a small metric!!
I often went thousands of calories over and still lost weight just a little more slowly.
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