Please tell me it's not as bad as I'm making it out to be...
I'm literally having a panic attack over here. I have had such a sh**ty day from school stress and lack of sleep. so I did a boo boo and had my hubby grab Five Guys for dinner. I made him only get a SMALL fry for each of us, but I still got a cheeseburger. I checked the calories after I ate it and.... yeah... I went 613 calories over for the day. I'm so tired and stressed that I don't even care to exercise any of it off tonight, ESPECIALLY because I have an exam to study for for tomorrow. This summer semester is killing me so far; one day of class is an entire WEEK! of normal semester classes. I have a weeks worth of homework each night on top of everything else and I'm just breaking. Please tell me the fact that I've been exercising at least 20 minutes per day the past few days and have been 400+ under calories since Sunday per day that the fact that I'm way over calories (ha, you don't wanna see how much over fat I am either...) isn't a huge deal.
To gain a pound, we'd have to consume 3500 extra calories (that's how many calories in a pound). So if you add up the 400 calorie deficits you have been doing and adding in the extra 600, you shouldn't have a gain.
Don't be too hard on yourself, you have a lot going on. Try to stay on plan as best as you can and just make sure you are drinking plenty of water/tea/etc. That can help you feel fuller.
Good luck on your exam!
Last edited by elvislover324; 06-05-2013 at 07:35 PM.
I agree with elvis. Be prepared for a temporary (read one or two days) water weight retention due to the high sodium, but an actual gain, probably not. Not if this was your only slip.
thanks guys. I feel a little better now. I told my hubby that since he gave in to me that he has to go to the gym with me for an hour friday. that'll learn 'em. elvis - that's an excellent piece of info you gave me (about the calories in a pound) I'll have to remember that, because I'm pretty damn sure this won't be the last time I melt down.
I agree with elvis and zoesmom. Please don't be so hard on yourself. You're doing just fine. Take some very deep breaths and relax all of your muscles for a while. Give yourself a break both physically and emotionally. With all that's on your plate, you need a little time to decompress. If you strayed away from your meal plan today due to stress, don't overreact to it. Most of us have done it, and some of us are still battling so that we don't do it. Besides, there is always tomorrow to begin again. And in the words of Scarlett O'Hara-Butler, "...and tomorrow's another day!"
Some days life just really SUCKS! Stress and lack of sleep makes most people crazy. Hang in there, there will be better days!
Also, I didn't know about the 3500 calories = a pound thing either...good info to have.
Yep, 3500 calories in a pound. So in an ideal world, if we lower our daily required maintenance calorie intake by 500 calories, we'd lose 1 pound a week (7 days x 500=3500). My maintenance calories is 1890 (189 x 10) so if I net 1390 calories a day, I should lose 1lb. Now...we don't live in an ideal world. So many other things factor into weightloss (hormones, water retention, exercise, LIFE) that it's not a guarantee but it's pretty darn close. Hope that helps!
I agree with everyone else, don't be too hard on yourself! You have so much on your plate. I remember going to summer school while I was obtaining my Masters and it was wretched. In fact one session I took 3 classes in 4 weeks. It was so hard to get everything done, but hang in there, You can do it! It will be well worth the effort too because soon you will have it all behind you. You can make up those extra calories at the gym and work off some stress too.
I have always known that it made no sense to react to food overindulgences by binge eating using the "I've blown it, so what I do next won't matter," defense, but I couldn't seem to break the habit.
Then I realized it wasn't just a habit, it was an ingrained ritual - I did it because the pattern had been set for me. I learning early (since I was introduced to dieting in kindergarten) it was something every dieter did.
What finally has helped me "unlearn" the ritual is creating a new ritual:
1. I calculate the pound equivalency by dividing 3500 calories by the number of calories (600 calories thereby being about 1/6 of a pound or less than 3 ounces). Worse case scenario, I lose 3 fewer ounces than if I had stayed within budget.
If I don't know the calorie content of my overindulgence or if I need further reassurance, I step on the scale at the nearest opportunity. I know this is counter-intuitive, but here's my logic:
In the past, it was the irrational and false belief that I had "blown it" that justified the binge. Proving to myself that the "worst case" scenario wasn't as bad as I was leading myself to believe.
Rationally I know that I can't gain several pounds from a two ounce brownie, but my superstitious subconscious believes it anyway. It's physiologically impossible to gain
More from a food than the food weighs, so getting on the scale provides "worst case scenario" feedback, and the reality isn't even remotely as bad as my imagination expects.
When I first started using these techniques my over-indulgences were often huge mega-binges (like four mounded plates at the Chinese super-buffet), and EVEN THEN the reality was never as bad as in my imagination.
I don't think it matters what you choose as your replacement ritual as long as you break the pattern that is fueling the habit.
Oh boy, I'm so sorry you're feeling stressed. You are doing GOOD though! Sounds like you're keepin' movin' and keeping healthy eating at the forefront of your awareness. Each meal provides an opportunity to make healthy choices, so don't sweat what's already been done...focus your energy on what your plan is for the NEXT meal. I'm in finals right now and have two toddlers, I have been struggling to stay on top of eating healthfully too. I know sometimes it gets overwhelming...but don't beat yourself up over a burger and small fry...you are doing good and doing lots of positive things right now, for your health and school. HUG!
What everyone else said: one day, one meal, is just exactly that, nothing more, nothing less. Feeling guilty won't help and you don't deserve to feel guilty, either.
As someone whose slip-ups often follow the same pattern (just too busy, too tired, etc.), I would say the important thing here is to remind yourself of the importance of planning. What can you do so that next time you're this tired there will be a better alternative? Are there places hubby could pick up a quick dinner that would fit better into your plan? Frozen meals that ought to be waiting in the freezer?
I still struggle with this--my job fluctuates between easy days that I can pretty much schedule as I like and ridiculous 12-13 hour days with barely time to eat, so I totally sympathize.
Give yourself a hug, take a deep breath, and when you have a minute give some thought to how you can set yourself up for success even in the face of exhaustion.
Some days are really sucky Wheezy but tomorrow is always a new day and we shouldn't beat ourselves up too much. Just say to yourself today will be better and the days before were good ones, so all is not lost. You are most definitely not alone!!!
I appreciate everyone's support <3 I did really well yesterday and am on track to do even better today! keeping a one day at a time mentality is difficult but I have to push through if I want results.
Please tell me it's not as bad as I'm making it out to be...
so I did a boo boo and had my hubby grab Five Guys for dinner. I made him only get a SMALL fry for each of us, but I still got a cheeseburger. I checked the calories after I ate it and.... yeah... I went 
So many other things factor into weightloss (hormones, water retention, exercise, LIFE) that it's not a guarantee but it's pretty darn close. 
GLAD TO HEAR IT!
