I went out for lunch with my coworkers on Wednesday. Well, that ended with a trip to A&E and multiple epinephrine shots. On Thursday, I didn’t have the greatest day, and ate my feelings away. I did okay on Friday — but didn’t meet my protein goal. The scale has gone up around 2.5 kgs (~5.5 lbs) and logically I KNOW it’s water weight, but I just keep beating myself up over it. Does anyone have any tips on getting back on the wagon?
by laker-jeju
5 Comments
When I brought up my protein it helped a ton with feeling full! I really recommend it
First step is to not beat yourself up over 1 week. Stuff happened. But you also continued to honestly keep track of your calories and nutrition. You didn’t give up. You reflected on what went wrong. Those are all positive things to do. That says, to me at least, that you still have the desire in you to keep moving forward. Second step is to think about what you chose to eat and why – good and bad. If there were triggers that caused you to go over your calories make a plan for how you’re going to conquer those triggers this week. Make some meal and snack plans in advance so you don’t have to wing it. Third, just do it. Focus on the future and do your best. Good luck!!
You need to increase protein intake massively. Go for 2g per kg (even 1.5g) as at the moment you are getting very little!
Hun, a week that included a trip to A&E for (presumably) an extreme allergic reaction, is NOT a week you should be hard on yourself for not being perfect with your diet! A trauma like that *burns calories*, and you need more nutrition to heal.
I’ll also point out that you aren’t ~3500 over your maintenance, you’re only over your budget which includes a deficit. And then I’ll add that you need to eat 3500 over your TDEE in order to gain 1 pound (~half a kilo). So any gains on the scale are exactly as you said: water weight and fluctuations.
So before you go stressing, subtract your deficit from that “calories over” total – you’ll see that you haven’t actually overeaten in any appreciable amount.
I’ll also suggest a tip: if you’re having a really tough week, jump into the app and adjust your daily budget to equal your TDEE (maintenance). Gives you room to breathe when you need it.
what app