…On Wednesday and I’m paying for it today. I gained weight. There’s something about doing well and then all of a sudden because I’m doing well and I’m liking the changes I’m seeing, I then binge because I have “room” to do so. This feels like a form of self sabotage and I’m not sure why I do it.
My question is how do you all keep going? Do any of you have any self sabotaging tendencies and how do you overcome them?
by Brattypinkbunny
8 Comments
During the period of time where I lost 47 lb, I would have one specific “cheat day” a month. Psychologically it was easier to deal with cravings and the more limited caloric budget when I knew that I could do what I wanted on the 15th.
The only rule was that I needed to keep track of my intake. I had five months of weight loss and over that time, the average cheat day was 3,500 calories.
While actively losing weight I also went out to eat once or twice a week. I scoped out nutritional information in advance and had a few options I rotated through. Getting two soft tacos from Taco Bell felt positively luxurious when I was in a deficit.
Edit: typo
I changed my intake to 1500/day so if I made mistakes, it was less likely to result in a weekly calorie excess. I had room to eat a little more or a little less without it being as big of a deal.
I was strict with myself during the week, but more lenient on weekends. Like another commenter, I allowed myself cheat days if I needed it but I still had to count them.
Sometimes I felt too hungry or friends wanted to go out to eat somewhere and all the food was high in calories, or I craved something horribly. To deal with that I decided if I can’t fit it in 1500, I would try to still only eat 1600, or 1700, or at least stay in a deficit. If even that wasn’t possible, I would just not go past maintenance. If I couldn’t stay in maintenance, I just wouldn’t get to have a cheat day the next week. Etc. Etc.
you didnt gain significant body comp weight (fat) from this one instance. the increase you are seeing on the scale is what i like to call noise weight (water, glycogen, food waste). that said, how to deal with it? say fuck yeah and move on as if it never happened. the effect is so little if you have been consistent the other 95% of the times which is what seems to be the case.
the fact you even logged this huge of a surplus shows you are still in it. most ppl usually wouldn’t bother logging and go welps i fkd up and uninstall the app.
What app is this?
I promise it happens. Don’t overcompensate tomorrow. In fact forget it even happened and just stick to the normal plan.
Be an adult and exercise will power. The game is consistency.
This is at most a pound gain and probably less. I’m impressed that you tracked it to see what it was. I’d ignore it and move forward. Doing this occasionally won’t ruin everything, it’s when it happens a few times a week that you are in danger.
I use the Healthi app, which has a point system in addition to the macros and calories. You get daily points and a weekly “extra points” stockpile that resets weekly. If I manage to make myself track a bad day, and if my points don’t reset the next day, I will go to the bad day and delete foods until I’ve used more points for the day than I normally would, but less than all that I really ate. If I don’t, my weekly “extra points” will be hugely negative for up to a week, and I’ve learned that makes me think that the rest of the week is ruined so I just eat whatever without tracking. (And that sometimes bleeds into the next week…)
You had a day. 1. 1 day. That doesnt negate or erase all the other days. or the days to come. Its okay. Back to you target and routine, it’ll all balance out. (maybe its a big ol poop you got coming hahaha)