Your calorie range is set for weight loss, so is 500 calories per day below your "maintenance" range if you're planning to lose 1lb per week, or 1000 calories per day below "maintenance" to lose 2lbs per week.
"Maintenance" range is where your weight will remain the same.
To gain weight, you need to be eating consistently above maintenance, 500 calories per day above to gain 1lb, or 1000 calories per day above to gain 2lbs.
So, if you are looking for 2lbs per week loss, but eat 500 calories over your loss range twice in one week, that will mean that instead of 7000 calories below maintenance (2lbs), you will be at 6000 calories below maintenance, for a loss of 1.7lbs instead. If you stayed in range the rest of the week but had one day where you ate 7000 calories above the range, then your weight would stay the same.
Our bodies aren't exactly calculators, so there'll be some variations with water retention (if you ate a lot more sodium than usual, for example) or just how our body reacts to changes, but it takes a lot more than one or two days of eating over your loss range to start gaining.
It also gets a bit trickier the closer you get to a healthy weight, since there isn't as large of a difference between loss range / maintenance range / gain range. Here you may be looking at losing only 1/4-1/2lb per week (125-250 calories below maintenance per day), so going over by 500 might put you in to gain range for that day. It's best to look at overall trends at this point, though, so again it will slow down the loss but not change the overall downward trend.
I have to disagree with the last post here - do not undereat or overexercise after going above your range. Move on, take any lessons learned, and move on. It's a blip.
Fitness Minutes: (3,354)
209 9/9/13 7:48 P
OK, so you went over-at least you're tracking! Plus, those days you go over, go under the next OR increase your exercise to offset the calories...you gotta mix it up sometimes, but don't let it snowball....
Fitness Minutes: (445)
5 9/9/13 7:19 P
I just started my diet and I have done that to...If I go over my calorie limit does that mean I will gain weight?
This happens to everyone, as folks here have said. And yes, you want to forgive yourself and move on. You may also want a way to interrupt a binge. How I do it is to stay mindful of what I'm doing - to avoid mindless eating. So if I absolutely have to have peanut butter, I take very small bites and really focus on what I'm tasting. I get everything slowed way down. I chew. I play with the texture in my mouth. I focus on this mouthful in this minute and consider whether this is the most wonderful mouthful of food I've ever had. Then when I swallow, I check to see if I'm still hungry before I take that next bite.
BTW, this technique is one that takes a lot of practice. If you use it whenever you eat - whether celery or brownies - you will get to the point where you can interrupt a binge. The technique helps you gain the time you need to get in touch with your body. I know I've stopped a lot of stress-boredom-angry-tired eating as a result of practicing mindful eating. Hope it helps others!!
Fitness Minutes: (628)
74 5/12/13 6:57 P
Same thing happened to me this past week! I went way over on one day and then a little bit over the very next day. Don't be too hard on yourself, it sounds like you've been doing great this year! Tomorrow is a new day.
Ugh! Done that. Maybe that's why I've been playing around with the same couple lbs for months.
Fitness Minutes: (7,311)
1,012 5/11/13 12:34 P
Definitely happens. The other day I had a mini binge on cookies at dinner. I made the decision to move on and eat better the next day.
But when I notice that it's happening more frequently, I know that means it's time for me to sit down and figure out why. I re-evaluate my goals, see if there is anything I need to work on and add that goal. I found my big issues are not tracking some snacks and eating in front of the computer. Also just learning to say no!
Fitness Minutes: (35,400)
5,090 5/11/13 10:16 A
It happens to all of us! Don't worry about it. Just move on from it :)
Fitness Minutes: (38,634)
3,973 5/11/13 10:10 A
I do that occasionally. In fact, I did it this past week as there were a lot of special functions at work. I gained almost 2 pounds ... about 1 will come off quickly as water weight and intestinal contents ... and that 1 pound will stay on as fat.
When it happens, I try to forgive myself and analyze why it happened. I pick myself up, brush myself off, and start over. If you lose 2 pounds, then regain 1 pound, then lose 2 pounds, regain 1, etc., etc. etc. ... you are still losing weight over time. The weight loss journey is not a straight line of weight loss every week. Sometimes, you take a few detours and experience a few setbacks. The key is ... to just keep moving forward with your healthy lifestyle and take the little set-backs in stride.
Read through the posts and blogs on this site and you will find that many of us "successful dieters" have experienced set-backs along the way. What makes us successful in the long run is that we are committed to living our healthy lifestyles long term and don't let a few set-backs derail our long-term plan.
I went WAY over my calorie limit twice this week! I've been eating super healthy since Jan. of this year and have lost 15 lbs. I was just curious if any of you have ever done this and how it effects you? I weight myself this miring and gained 3 lbs. I'm assuming its just water weight considering I went way over my limit with special k cereal & bananas w/ pb! I've heard that some cheat days are beneficial to people who have reached a platue (Me). Any advice??
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