After party- what to do?

iRebel
iRebel Posts: 378 Member
in Health and Weight Loss
So I went crazy with food at a family get together tonight.

I have my diary open.

What do I do to recover my week?
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Replies

  • skullshank
    skullshank Posts: 4,323 Member
    holy ****!
    get back to your normal routine pronto. this high cal night wont kill ya, but nights like that should be few and far between IMO.
    take a big poop tomorrow, hit the gym, and eat sensibly. :happy:

    did you have a good time?
  • iRebel
    iRebel Posts: 378 Member
    Yeah, a good time for sure! :laugh:
    I am not too worried, I already lost 11 lbs- so I know I CAN do it- but I wanna know if I could run a higher deficit for a while like -1200- 1500?
  • jesusHchris
    jesusHchris Posts: 1,405 Member
    I will save the scientific replies for the people who know what they are talking about.

    From personal experience, though, I've noticed that my weight does not change noticeably from a single high calorie day. Good luck. :)
  • iRebel
    iRebel Posts: 378 Member
    Bump?

    If I put myself on extra restriction+ extra time working out can I still save this week? I already ate tomorrows calories, so the logical thing to do would be... *gasp*



    Ask random ppl online what to do.
  • skullshank
    skullshank Posts: 4,323 Member
    it may give your loss another jumpstart, but really, it was one night...it won't set you back too far, if at all.
    just forget you enjoyed it and get back to brass tacks lol :wink:

    if i go over, i tend to hit the gym harder and pay even closer attention for the next couple days.

    the fact that you know you CAN do it is half the battle.
    prove it to yourself again. :happy:
  • iRebel
    iRebel Posts: 378 Member
    thanks, uh, jesusfknchrist.
    Good to know!
  • iRebel
    iRebel Posts: 378 Member
    Thanks skullshank! :)
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    You can run a higher deficit for a few days if you want, but honestly it won't make that big of a difference. Pick yourself up, dust yourself off, and move on. 2600 calories is a lot, but it's not the end of the world. Lots of people do that absentmindedly at restaurants all the time. Just stay off the scale for a few days and try not to let it happen with any regularity.

    **I'm saying this assuming this is a one-off and you're not a binge eater regularly.
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    You can zig zag it out as well...but I agree one massive day isn't going to do a lot.

    If you choose to zig zag...you can do it two ways...simply don't eat until dinner tomorrow, then eat sensibly for that meal...and your regular diet for the rest of the week. Or subtract your calories used today from your 7 day total, divide the difference by 6, and whatever that number is, alternate between eating 10% more one day, 10% less the next. Resume normal eating after the period is over.

    Either way works, I'd personally not eat until dinner the next day (but this is my normal eating style anyhow)...and if I couldn't do that, I would just ignore that it happened and carry on. The zig zagging is more complicated than I make my diet lol.
  • davidshutter
    davidshutter Posts: 24 Member
    There's little point in trying to starve it out of you, all that you'll do is make yourself unhappy. Just get back on the horse, get back to what you were doing before and forget about it.
    Yes, that was a big blow-out, but you're not going to just convert it all into extra weight and pile it all back on, because you've not been starving yourself prior to it, nor are you in ketosis.
    Think bigger than one night - Maybe go for a long walk today? If you set yourself a goal of staying the same this week, instead of losing a pound or two, then you might be pleasantly surprised by the time you weigh-in?

    I put 4lb on over a mad weekend a couple of weeks ago, but it came off quite quickly by just getting back to normal straight away.
    You wont lose weight by worrying about it! If you did, we'd all be a size 0!
  • jesusHchris
    jesusHchris Posts: 1,405 Member
    thanks, uh, jesusfknchrist.
    Good to know!

    It's jesusfknchris. That "t" makes it blasphemous, be careful.
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    There's little point in trying to starve it out of you, all that you'll do is make yourself unhappy.

    Please clarify?
  • skullshank
    skullshank Posts: 4,323 Member
    thanks, uh, jesusfknchrist.
    Good to know!

    It's jesusfknchris. That "t" makes it blasphemous, be careful.

    :devil: well played
  • iRebel
    iRebel Posts: 378 Member
    You can run a higher deficit for a few days if you want, but honestly it won't make that big of a difference. Pick yourself up, dust yourself off, and move on. 2600 calories is a lot, but it's not the end of the world. Lots of people do that absentmindedly at restaurants all the time. Just stay off the scale for a few days and try not to let it happen with any regularity.

    **I'm saying this assuming this is a one-off and you're not a binge eater regularly.

    No, I'm not a binge eater- this is the first time in 60 days I've done something like this. I love, LOVE my diet: 1500 calories to spend just how I want. You lose Atkins! so I don't usually overeate like this.
  • iRebel
    iRebel Posts: 378 Member
    thanks, uh, jesusfknchrist.
    Good to know!

    It's jesusfknchris. That "t" makes it blasphemous, be careful.

    Ah, I beg your pardon- I should not have assumed the worst. :noway:
  • iRebel
    iRebel Posts: 378 Member
    You can zig zag it out as well...but I agree one massive day isn't going to do a lot.

    If you choose to zig zag...you can do it two ways...simply don't eat until dinner tomorrow, then eat sensibly for that meal...and your regular diet for the rest of the week. Or subtract your calories used today from your 7 day total, divide the difference by 6, and whatever that number is, alternate between eating 10% more one day, 10% less the next. Resume normal eating after the period is over.

    Either way works, I'd personally not eat until dinner the next day (but this is my normal eating style anyhow)...and if I couldn't do that, I would just ignore that it happened and carry on. The zig zagging is more complicated than I make my diet lol.

    I'll do that if I can still run and lift weights on an empty somach- Oh yeah, I fogot to log my workout!
  • davidshutter
    davidshutter Posts: 24 Member
    There's little point in trying to starve it out of you, all that you'll do is make yourself unhappy.

    Please clarify?
    Those of us here who are trying to lose weight are already deliberately restricting our intakes - which is (clearly) not an easy thing to do (and for me, especially difficult on a weekend).
    It would be better to create that deficit through an extra 20-30 mins workout than through limiting what you eat even farther.
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    huh... I thought they banned Jolt cola. whoodathunk. :tongue:
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    You can zig zag it out as well...but I agree one massive day isn't going to do a lot.

    If you choose to zig zag...you can do it two ways...simply don't eat until dinner tomorrow, then eat sensibly for that meal...and your regular diet for the rest of the week. Or subtract your calories used today from your 7 day total, divide the difference by 6, and whatever that number is, alternate between eating 10% more one day, 10% less the next. Resume normal eating after the period is over.

    Either way works, I'd personally not eat until dinner the next day (but this is my normal eating style anyhow)...and if I couldn't do that, I would just ignore that it happened and carry on. The zig zagging is more complicated than I make my diet lol.

    I'll do that if I can still run and lift weights on an empty somach- Oh yeah, I fogot to log my workout!

    My main days I eat just dinner are my lifting days. I love it, the energy and the strength are much better. The other days I eat at TDEE/maintenance. Works out to a healthy average deficit, but I get the health benifits and hormonal response of the fasted days, magnified by the same benifits from lifting.

    Pretty awesome stuff.

    It can make you shaky if you're not used to it though (it never did me). Something to be aware of.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    You can zig zag it out as well...but I agree one massive day isn't going to do a lot.

    If you choose to zig zag...you can do it two ways...simply don't eat until dinner tomorrow, then eat sensibly for that meal...and your regular diet for the rest of the week. Or subtract your calories used today from your 7 day total, divide the difference by 6, and whatever that number is, alternate between eating 10% more one day, 10% less the next. Resume normal eating after the period is over.

    Either way works, I'd personally not eat until dinner the next day (but this is my normal eating style anyhow)...and if I couldn't do that, I would just ignore that it happened and carry on. The zig zagging is more complicated than I make my diet lol.

    I'll do that if I can still run and lift weights on an empty somach- Oh yeah, I fogot to log my workout!

    You can lift weights on an empty stomach, and some people run on an empty stomach- but I would not recommend running without fuel if you don't know how your body will respond to it. I would either save the running until after you've eaten again or bring a snack of some kind with you in case you get hypoglycemic from it.
  • IvoryParchment
    IvoryParchment Posts: 651 Member
    2600 calories is 2/3 lbs. If you're losing a pound a week, it has set you back 5 days. So use that information to decide how often you're willing to splurge like that. You're going to be eating this way the rest of your life, so there's time to catch up if the good days outnumber the bad days by a sufficient margin.

    What is useful is that since you logged accurately, you know you can eat 2600 calories when you do splurge. Often it's not so easy to know what you've eaten. In that case, you can just log 2600 calories and have a fair estimate of what it takes to make you stop eating.
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    There's little point in trying to starve it out of you, all that you'll do is make yourself unhappy.

    Please clarify?
    Those of us here who are trying to lose weight are already deliberately restricting our intakes - which is (clearly) not an easy thing to do (and for me, especially difficult on a weekend).
    It would be better to create that deficit through an extra 20-30 mins workout than through limiting what you eat even farther.

    I see, I thought you were making a point in regards to my post, which suggested not eating until dinner the next day. I do that 3x a week personally, and the results are pretty impressive as far as fat loss goes.
  • iRebel
    iRebel Posts: 378 Member
    huh... I thought they banned Jolt cola. whoodathunk. :tongue:

    Oh, it wasn't jolt. It was some sort of NRG drink/cola/tea sugary crud though.
  • EvilPink
    EvilPink Posts: 94 Member
    Someone had a great post a few days ago about not beating yourself up or worry about a bad day. I tried locating it for you to give you the link but no luck. But basically, don't fret over it too much. It's not going to destroy your efforts. Just pick up tomorrow and move on. If it eases your mind, eat a few less calories for a few days or make your work outs 15 minutes longer or something just to get you through the mental beat-up we tend to put on ourselves but, in reality, it's likely not going to be a big issue.
  • spamhead06
    spamhead06 Posts: 9 Member
    Looks like previous days, you haven't eaten your exercise calories back, so you're still in a deficit by the looks of it!! Always good to have a burn out now and again, we're not robots, lol!! You was short about 1500 calories for the week, so not too much over after the party :-)
  • iRebel
    iRebel Posts: 378 Member
    Looks like previous days, you haven't eaten your exercise calories back, so you're still in a deficit by the looks of it!! Always good to have a burn out now and again, we're not robots, lol!! You was short about 1500 calories for the week, so not too much over after the party :-)
    My exercise calories are already factored in to my calorie goal. But thanks!
  • davidshutter
    davidshutter Posts: 24 Member
    There's little point in trying to starve it out of you, all that you'll do is make yourself unhappy.

    Please clarify?
    Those of us here who are trying to lose weight are already deliberately restricting our intakes - which is (clearly) not an easy thing to do (and for me, especially difficult on a weekend).
    It would be better to create that deficit through an extra 20-30 mins workout than through limiting what you eat even farther.

    I see, I thought you were making a point in regards to my post, which suggested not eating until dinner the next day. I do that 3x a week personally, and the results are pretty impressive as far as fat loss goes.

    Oh, no. I make a point of not making snide and indirect remarks about somebody else's comments, I think these forums have enough bickering and passive-aggressiveness already.

    Exercising will release endorphins, and make you feel good - sitting around thinking about food wont! :-)

    Those of us that have been doing this for a while all have our own systems that work well for us. But at the end of the day the maths are simple - Fewer calories going in than going out = deficit = losing weight.
    It's up to the individual how they manage that, there will be scientific studies to back up and to contradict everyone's methods; skipping breakfast vs eating breakfast, is a classic example of this.
  • wackyfunster
    wackyfunster Posts: 944 Member
    So I went crazy with food at a family get together tonight.

    I have my diary open.

    What do I do to recover my week?
    Target for the next 6 days would be 1478, based on today's intake+target ((1789*7-3650)/6). Basically, look at your calories on a weekly basis instead of daily, then if you go over on one day, it's not such a big deal to make it up. No sweat!
  • wackyfunster
    wackyfunster Posts: 944 Member
    You can lift weights on an empty stomach, and some people run on an empty stomach- but I would not recommend running without fuel if you don't know how your body will respond to it. I would either save the running until after you've eaten again or bring a snack of some kind with you in case you get hypoglycemic from it.

    Fasted cardio is awesome in terms of results (IMO the only way cardio is worth the time it takes to do from a perspective of getting in shape), but pretty brutal in terms of how exhausted you feel afterwards.

    Definitely take it easy the first time you try it.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    There is lots of good advice here so I will not repeat. But what I do want to add/emphasise is - do not beat yourself up about it. The worse thing someone can do, in my opinion, in this situation is let it get to them - recognize and ackowledge it, but do not go on a guilt trip. I seems to me that getting too bothered about it can lead to counter-productive actions, for example, the 'I've blown it anyway, so I may as well totally go overboard', or get depressed about it which in turn can lead to emotional eating. Just remember you have been 'good' for a while now - treat it as a 'spike' or 'break' day and get back on track. In fact, that small spike (and its not really that as you were probably still under maintenance) may well be a good thing in the scheme of things - as long as you do not beat yourself up about it.

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