Can I undo some damage today?

Just drink a ton of water to help flush your system out. You'll be fine. I promise. If you're hungry, eat. If you aren't hungry, don't eat. You know what you're doing.

I don't recommend building up a huge deficit- honestly, starving yourself for a day isn't going to help. It's probably just water weight, and will go away if you stay away from high sodium foods for a bit and drink lots of water

I had a bad 3 days. As I've done a few times in the last month, I am currently doing a 24 hour fast to help me re-focus and to help my body shed that yucky sodium. Although I haven't committed to doing intermittent fasting on a regular basis, I have enjoyed a quickie 24 hour fast to help re-focus (and possibly enjoy other benefits described in Eat Stop Eat). I'm in the 22nd hour of my current fast and I feel great. even did a run this morning. no issues. its not starvation.

I say just do the normal routine you would have done before the 3 day binge, you'll kick those extra pounds quicker then you think. Keep that metabolism on fire, with your awesome workouts and good food choices. (little tip: some time "spike" days are really good for boosting your metabolism) So don't sweat it. Have a Rockin Day!

I don't think it's a bad idea to go a little lower on cals today. If you aren't hungry I don't recommend adding more for your body to process if it's still working on the sodium from yesterday. Just make sure to drink your recommended water intake to flush out the system. Also since potassium and sodium work hand in hand in the body, I'd recommend what you do eat be higher in potassium to flush out the sodium. A lot of fresh fruits & veggies are high in potassium (bananas, oranges, tomatoes, grapes, black plums, etc.). A lot of times when people have a random gain, it's because their micros aren't in line. The recommended ratio is usually 2:1 potassium:sodium. I don't recommend overloading on potassium just to get rid of the water weight but maybe upping it a bit. Days that I feel bloated or have a huge water weight gain I usually start my day with a piece of fruit thats high in potassium like a banana or orange juice and a lot of water (it will make you pee a lot) and do some cardio but usually by the end of the day or the next morning I'm feeling a lot better.

This weekend I had a lot of sodium, plus I had my period! Yesterday I was 171.4 and practically in tears. I ate very little, drank tons of water, took some milk of magnesia last night, and had a trenta iced green tea (no sugar!!!) from Starbucks...down to 166.8 this morning!! Water weight officially gone.

HOLY MOLEY! That's an insane loss. Define ate very little. LOL! What does the MOM do?

The MOM...I know I'm going to get flamed for this, but, well, it makes you have a bowel movement. It's NOT a stimulant laxative though. It draws the water into your colon and basically helps soften everything and get it all out. And I mean ALL. With a full dose, I go several times. I do occasionally take MoM to help flush things out, especially if I'm feeling really bloated.

This weekend I had a lot of sodium, plus I had my period! Yesterday I was 171.4 and practically in tears. I ate very little, drank tons of water, took some milk of magnesia last night, and had a trenta iced green tea (no sugar!!!) from Starbucks...down to 166.8 this morning!! Water weight officially gone.

HOLY MOLEY! That's an insane loss. Define ate very little. LOL! What does the MOM do?

The MOM...I know I'm going to get flamed for this, but, well, it makes you have a bowel movement. It's NOT a stimulant laxative though. It draws the water into your colon and basically helps soften everything and get it all out. And I mean ALL. With a full dose, I go several times. I do occasionally take MoM to help flush things out, especially if I'm feeling really bloated.

I use MOM for my iBS-C and during my period too, but also taking magnesium citrate capsules before bed with my night time snack really helps as well with bloating/digestive problems. Your right it's very gentle though and helps you flush out and feel like a "truer" version of yourself when you really need it some days. Then I just drink water and eat lighter/cleaner digestive wise for a few days. If your always super regular and "move" a lot already I wouldn't recommend the MOM.