Need help regarding what to do after a day bad :0(

It's one day - forget about it and go back to eating normally.

I had a day like that yesterday but went over cos I was p#%**d off at work! I am just going to do normal cals today but make sure I exercise as well.
Good luck!

dont beat youself up over it its just a small glitch get bk on track today and ul be fine

Draw a line under yesterday and start again today. Beating yourself up over yesterday will only make yourself feel cr*ppy today and therefore more likely to "fail" today. You can't do anything about yesterday, you can't go back in time, so stop worrying about it

It happened to me several times and do not worry, you will be very happy in about 4 days when you will come back to it. Considering diet or exercise, it is not what you do on a specific day that impacts but what you do on the long term: training every day, even if sometimes it is 10 min only is much better that exausting ourselves on sunday for 4 hours. The same happens on diet...your habits will make it successfull or not, not a intense effort or relaxation over a single day. Sometimes if I feel bad about it, I consider my duty to burn these calories, but in essence, you can consider this "mistake" as a reward for reaching a goal...that is in a sense what will motivate you to keep on your diet. Everyone I know allow himself/herself one day to eat whatever they want (once I ate 4500 calories) for a day...some get it once a week, the other once a month. I decreased it to 2500 (I got as much plaisure) cal and do it once every two weeks now, instead of every week.

Again, some people would quit for such misbehavior and would therefore never reach their final goal...they finally believe they can not make it. Some other will keep on, accepting some failures, and will finally reach their goal. In other words, the people who diet for a year with many mistakes will get results and those-who-do-not-make-any-mistake-and-have-the-perfect-diet-for-3-weeks-after-Christmas-or-New-Year-and-who-restart-3-weeks-before-summer-hollidays won't.

Consistency is the key ^^

Please prove yourself you are not a quitter, we are here to support you

Draw a line under yesterday and start again today. Beating yourself up over yesterday will only make yourself feel cr*ppy today and therefore more likely to "fail" today. You can't do anything about yesterday, you can't go back in time, so stop worrying about it

I thought to draw a circle around it, completely containing the day in the circle, not allowing what ever caused the bad day to spill over into the next. Silly how we think of things, eh?

Yes I agree with what everybody else said. Don't sweat it. One day is a drop in the ocean, and it happens occasionally to most people. Punishing yourself over it could be counter productive, forgive yourself and forget about it, keep on going! Congrats on losing those 4lbs btw!

Just go back to normal - actually they've started to recommend you have a high calorie day occasionally when on calorie restricted diet... it helps full the body into thinking that it isn't being restricted :-)

Inspiring - I think I'll stop obsessing about chocolate and Have Some! Tomorrow will eat better and exercise more : )

It is much pleasant the other way around....burn it, then eat it. As a child, if you play knowing you still have to study or to do the homeworks, you do not enjoy as much as when you prepared everything and can relax with a game; the same happens with chocolate ^^

Otherwise, what made a real difference for my shape is not about eating chocolate or another food, it is my understanding of emotional eating. In essence, MFP helped me to quit bad snacking through a "hey, stop, this is emotional food, you are not hungry now, or take a carrot if you are" coming to my mind before it is too late^^