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
19 Comments
It happens. Get back on track as soon as you can, itâs 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 havenât 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 đ 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 wonât derail you if you donât let it â¤ď¸â¤ď¸
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 donât 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, Iâd pig out because I was allowing myself to really eat. Now, I have a filling breakfast and lunch and I find that Iâm 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 didnât log any of your physical activity. If youâve 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 youâre sweating extra you need more salts.
Alternatively: you were really âsnackyâ. I usually find that Iâm really snacky when Iâm not getting enough satisfaction from meals or Iâm craving something that the meals arenât providing. I try to catch myself when Iâm eating a lot of snacks and (regardless of the time) tell myself I need to eat âreal foodâ and go find something more filling.
(I tell myself) âSnackyâ isnât really a thing- youâre either in the early stages of hunger or your mouth is lonely. Cravings come from one of two sources- internal or external. External is âI saw an ad for this and now I want itâ (mouth is lonely); internal is âI was something crispyâ 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 thatâs ok, part of enjoying life is going âthat was fun but I donât need to do that every dayâ
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.
Thereâs 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. Donât 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, youâre doing pretty damn good! Donât sweat it.
This is incredibly common. It happens to all of us. The secret is to persevere and avoid feeling ashamed. If you are feeling ashamed or discouraged, itâs worth examining those feelings and coming up with ideas to help you succeed in the future. Itâs 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? Itâs one day dude, thatâs not gonna set you back at all. Donât worry about that, eat your cake sometimes. đ