Had a great day going. Been at it strong all week. Snacks were initially apple and cheese and pineapple sorbet. But the stress of work and injuring my ankle being unable to go on walks/hikes basically gave up for a few days. Went out for ice cream, had a bag of chips, etc. This was the worst of them. But been over more days than not. Might go see a professional about it all. Anyone else experience anything similar?
by mezasu123
26 Comments
It happens. Get back on track as soon as you can, it’s not worth dwelling on.
I understand. I went like 800 over 3 days in a row. All I could do was forgive myself and try to do better the next day. I have also considered seeing a therapist or something too but haven’t committed yet.
Having a few bad days or even a week doesn’t mean anything in the grand scheme of things. Consistency is what matters. You didn’t gain the weight in one bad week, you didn’t lose it in one bad week, and you’re not gonna put it all back on in one bad week.
Everyone goes through down periods it’s just a matter of recognizing you’re getting off track and course correcting. You got this.
You are human, not a robot. Enjoy your cheat days!
I once had a 4k day 😭 and I came running to this subreddit. It happens! Just keep going and it will all a measure itself out. Remember that this is a life change. Think of how many more years you have to live. This won’t derail you if you don’t let it ❤️❤️
Someone also offered really great advice about making every meal filling. So for example, for breakfast, have a 400-500 calorie meal. Same with lunch and dinner. This way, you don’t stay hungry during breakfast and then binge in the evening for dinner, which seems to have happened here. I used to have a very light breakfast and lunch and then dinner, I’d pig out because I was allowing myself to really eat. Now, I have a filling breakfast and lunch and I find that I’m able to keep my dinners nice and healthy
I don’t know your size but 2,000 calories for me is my maintenance. An extra 500 may not feel great initially, but you can definitely get back on track from this. I’ve been in similar situations where being in a deficit while stressed just leads to reaching for comfort food. Sometime it’s a struggle for me to stay on track with my diet when life is being life. After a day like this, I make sure I plan for healthy groceries. Then I meal prep so I reheat what I have for the week. Don’t beat yourself up.
REBRAND> Mental Health Food. you had a few mental health food days. It helped your brain cope with all the things going on.
now get back on track. No punishing, no extra restricting, nothing. Just eat back on track. Give yourself a little extra grace that you’re a human living in a world that pushes us real hard for NO reason, and just get back on track.
Getting help is always encouraged if you feel you need it, get the help. Can’t hurt.
Hey it looks like you didn’t log any of your physical activity. If you’ve been slightly more active the past few days or even just today your body could be telling you it needs more energy to keep going and repair itself. Even doing the same things under different conditions can be extra tiring (crampy, super hot out, etc). Your body could be asking for something it current usually gets enough of but needs more now- like if you’re sweating extra you need more salts.
Alternatively: you were really “snacky”. I usually find that I’m really snacky when I’m not getting enough satisfaction from meals or I’m craving something that the meals aren’t providing. I try to catch myself when I’m eating a lot of snacks and (regardless of the time) tell myself I need to eat “real food” and go find something more filling.
(I tell myself) “Snacky” isn’t really a thing- you’re either in the early stages of hunger or your mouth is lonely. Cravings come from one of two sources- internal or external. External is “I saw an ad for this and now I want it” (mouth is lonely); internal is “I was something crispy” and then you can work out if you are wanting salty or carbs or something else.
But some days are always going to be wildly different than average and that’s ok, part of enjoying life is going “that was fun but I don’t need to do that every day”
honestly, its okay. the past two weeks i went over my calorie budget in such a way that i consumed an extra 2k-3k calories each week. and you know what, it’s ok, because I was still working out, I deeply enjoyed the meals and treats i got myself those weeks. this week i’m back to normal. we are human, think of days like that as something that just added a little special touch to the day and keep going. you are not losing process, it’s all a journey towards a healthy body and lifestyle.
Just get back on the highway, when 2000 is a bad day- then you know you’re going the right way.
There’s always tomorrow!
If I could make a friendly suggestion, your breakfast and lunch calories are quite small which might lead you to snack to feel satisfied.
May I suggest eating a bit more for those meals so you can feel fuller until the next meal? Protein and fiber helps greatly. Best of luck. Don’t give up!
Pfft. Them’s rookie numbers.
Is that still a deficit for you?
Forgive yourself and carry on.
What app is this?
Your worth and success are not defined by numbers (calories, numbers on the scale, etc.)
Sounds like you had some yummy snacks and took care of yourself while injured. Thats great!! Health is more than calories. You took care of you.
If 2019 calories was the worst of them, you’re doing pretty damn good! Don’t sweat it.
This is incredibly common. It happens to all of us. The key is to persevere and avoid feeling ashamed. If you are feeling ashamed or discouraged, it’s worth examining those feelings and coming up with ideas to help you succeed in the future. It’s a ton of trial and error and it can take a long time to figure out your relationship with food if this is a new journey for you.
For personal reference, it has taken me years to be able to identify why I overeat sometimes and how to set myself up for success instead. Guess what? It still happens, but a lot less frequently. And when it does, I cut myself a break and move on because no matter what, I am 100% healthier than I was a couple years ago. You got this!
How to deal? It’s one day dude, that’s not gonna set you back at all. Don’t worry about that, eat your cake sometimes. 🙂
Had a surprise hot pot party with friends today…which was awesome and made me happy.
Tomorrow is another day for the 1500!
Going over one day is not a big deal. It’s only bad if you don’t get back to it tomorrow. Anecdotally, I’ve even found sometimes a little extra weight seems to fall off in the days following a day I overate.
Your body needs more calories to heal an injury, so maybe this is your body saying “I need fuel! I’m broken!” since you hurt your ankle. Try not beat yourself up over it and just get back on track tomorrow. Remember that it’s the longterm patterns that make a difference, not just one bad day. You can do it! 🫶🏻
Don’t beat yourself up over it. But it might be worth shifting more calories into your breakfast and lunch – those numbers look really low. If you aren’t properly satiated and fueled in the first half of the day, you’re more likely to overdo it with snacks in the second half.
Tomorrow is a new day
On days like this I reassure myself that it’s many days like this become a habit and that’s when weight gain happens, it doesn’t happen overnight, or once in a while after eating like this. Gaining just one lb of body fat takes an excessive amount of calories on top of maintainance. So I just remind myself and move on. Enjoy the day you had 🙂
I had a similar calorie day, but my macros are good. I took an extra walk and tomorrow going to continue with my usual plan. I figure once I hit my goal, I’ll have days that I eat 1900-2100 calories, and most days I won’t. My deficit period should be no different, I just average the normal days a few hundred calories a day lower.