To actually gain 4 pounds, you would have to have eaten 14,000 extra calories on top of what your basal metabolic rate, which would be at least 1,200. Unless you did that, don't worry about it. You have the weight of the food, plus added water retention from the extra salt and carbs that usually come from overeating.
If you overeat, DO NOT get on the scale the next day or two. It is not an accurate reflection of what is really going on and just plays games with your head. Just resume your normal routine and weigh in about 4 or 5 days. Frankly, I hardly ever get on the scale. Success is about so much more than that number.
And if your back already is sore, don't double up on the exercise. You just risk not being able to work out for a longer time. And you can't out-exercise poor diet choices. Just figure out what happened and move on. You'll get there.
It's probably not an actual 'gain'. The same thing happened to me last Saturday. I ate fast food and I hadn't had it in over a month. Then Monday (my weigh in day) came along, and showed a 4 pound gain. Just go back to what you were doing, and drink a lot of water. It'll go back down.
Don't let this deter your goals! You can do it!! It's one small bump in the road. YOU CAN DO IT ! Stay strong, tomorrows a new day
Fitness Minutes: (294,148)
6/4/13 11:47 A
Don't worry ! Remember, one over indulgent meal or even one day's worth of less than healthy eating WILL NOT make or break your healthy lifestyle.
If you were to eat right 5 out of 7 days this week, you're still doing better than the average American. Don't look at good health or weight loss with an "all or nothing" mentality. Every little bit really does make a difference.
As the old song goes, accentuate the positive and eliminate the negative. Give yourself credit for all the positive things you do and don't beat yourself up because you're not perfect. You don't have to be perfect to be heatlhy.
What you're experiencing is nothing more than a temporary water weight gain. I can easily gain or lose as much as 3-4 pounds in a day because of water retention. this really is perfectly normal. You're going to see many ups and downs on the scale as you lose.
Don't tie your emotions to the scale. There is more to good health than a number that stares at us from between our toes in the morning.
Fitness Minutes: (182,149)
9,615 6/4/13 11:23 A
You can do this - shift your focus. Here is a great article that may help.
Fitness Minutes: (0)
2 6/4/13 9:23 A
You can do it! I'm up 8.2 from vacation and have been fluctuating horribly since April! We can do this !! Good luck!
Fitness Minutes: (120)
6/4/13 9:19 A
6-4-13 OMG! I gained 4 lbs back. I lost down to 203 lbs & gained 4 lbs back. I over ate one day & i'm bloated so i hope that's it. I'm going to lose this weight back down. I'm going to do my treadmill today or exercise with my aunt or both. My back's still hurting me but i've got to lose weight. I was so excited that i got down to 203 lbs & now i'm back to where i was before then. I need help not over eating.
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