How bad a slip up have i made??

Don't be too hard on yourself. We all have bad days. Just start over.

as far as slip ups go, that one doesn't sound bad. its not like you stopped at mcdonalds.

You really didn't do too bad. I just ate 3 ghirardeli chocolates over here!
You can always do some exercise, quick aerobics or a light jog/walk and burn off some of those calories. I usually do that when I slip up and feel bad about myself. It will burn some of those calories AND boost your mood

The number one rule... don't beat yourself up. You are your worst enemy... and you are more likely to fail the more you beat yourself up. If you have time do some cardio... try to burn what you went over. If you don't have time start over tomorrow! Don't hold guilt. Just take control the next time you eat.

It is what it is...and at least it isn't a whole pizza or worse an entire gallon of ice cream. So just move on and keep your focus on what you have achieved so far and what you will continue to achieve.

How bad a slip up have you made?

You have made a bad slip up. Really bad. Nobody else on this forum would ever do anything at all like that. We never go over our daily calorie limit. We are all perfect.

I know this sounds crazy, but if I think I am going to go over my calories, I try to think of some exercise I can do to redeem myself. Either cleaning the house, or taking the dog for a walk. Need I say that my dog is very much in favour of MFP?

However this isn't always an option, and it isn't always safe to go out at night (my dog is a very fit German Shepherd, and I personally haven't hade any trouble whatever time of the day I walk!).

I don't think your "slip up" is too bad. Where possible, just try to keep an eye on your calorie usage during the day, and try to plan ahead. I'm a diabetic, so I have to do this, otherwise my blood sugar can get too low.

Tomorrow is another day. Just move on towards your goal ...

Not too bad. Just get back on track. We all mess up sometimes. My day was yesterday. Today I'm right on track and trust me if I can do it,, so can you. Just take it one meal at a time.

tomorrow is a new day! The trick is to not get hungry. Start with a mn of 30 G of protein each day. Egg whites ( 6) or an egg with 4 egg whites scrambled or with some veg as an omlette and maybe a rice cake with a TBSP of Peanut Butter is a good option. Carbs although tempting, burn off quick and will not keep you satisfied.

Then ensure you have a small snack 100-150cals mid day ( around 10)

Then lunch, try salad with a half a sandwich, or put meat on the salad. Soups are also an awesome alternative in the cooler months! Chili is another good one. I make a large pot and freeze portions!

Then another light snack 100-150 cals
try a hard boiled egg, or humus and veg, or maybe a rice cake with tuna, or sometimes I make up chicken salad or egg salad and have a portion on a rice cake or a small salad or even lettuce wrap. Also, there are many protein bars and drinks on the market for being on the run. Read lables and try and avoid too much sugar as this will give you cravings.

Dinner I try and have a lean meat and a large portion of steamed veg., salad or soup I avoid carbs as much as possible at dinner, because I enjoy snacks at night and like to have the extra calories available for then!

Then a light snack - I usually have carbs then!

You can't win against biology so try not to let yourself get to the point of a grumbly tummy! Another trick is stick to water or at least AVOID artificial sweetners! they make you crave carbs as your body sends out a rush of insulin preparing to burn the sugar in your system, but there is nothing to burn causing you to crave carbs to replace the sugar your body was expecting! A little trick I learned from my nutritionist! It so works! If you must have an artifical sweetner, just be sure you have some sugar in your system to burn! I sometimes mix in some fruit juice if I am looking for something sweet in my drinks! or make fruit juice ice cubes! You quickly will come off your craving for the sweet drinks anyway and learn to appreciate water and more savory flavors! Even with alcohol, I now drink mostly soda and vodka or soda and malibu! or spritzers! just to cut the sweet!

Good luck and remember, this is a new skill you are learning! for the first week I did not even try to stay within my calories, I simply got used to the idea of tracking and getting everything in! Do it at the time you eat it as your memory is only 70% accurate I used to carry around a notebook until I got the app on my iphone!

I ate off spoons for the extremely fattening frito bars I'm making for a party. I made sure the spoons had a lot on them too...really mad too. I still have to face the party..... I will make sure to fit in some calorie burning tomorrow....

Don't worry about it!
Before you started this journey, the one we share with you, you quite likely wouldn't have even given any of it a second thought. Today, you are thinking about it. It's a process, a long and slow one. So forgive yourself. Keep going and it will all be rewarding in the end! Promise.
I've been on this adventure for just a few days over 10 months, don't dwell, keep on keeping on!