If you drop your phone do you smash it to pieces? No, you pick it up and continue as normal. So that is what you should do with your day. Get the junk out of the house and eat normally for the rest of the day, then congratulate yourself on having a great day!
4/1/13 4:00 P
To add to the great 'typo' illustration, think of your daily calories as money out of a bank account. You have so much money to use during the day to stay on your budget, but you also have so much money during the week and month, and over the long-term it all works together in the end. The daily 'budget' resets but not over the long term.
So let's say your goal is 1,200 - 1,550 per day. To lose weight you have to eat an average of 3,500 calories less *per week* than you burn, so rather than looking at the one day you went over, look at your average over time.
For the illustration, let's take a 4 day average instead of all 7. Four days is a total of 4,800 - 6,200 calories.
Day one you eat 1,300 Day two you eat 1,450 Day three you eat 1,250 Day four you realize that by that afternoon you're already at 1,600 and still need to eat dinner. Rather than saying "well I've already blown the budget for the day, might as well splurge on dinner, too and have another 1,000 calories", you can tell yourself "okay, today I've gone over, but the last three days I've been under, so if I have a sensible dinner around 400 or 500 calories I'm not doing too bad."
Let's look at what you're at. Four days is a total of 4,800 - 6,200, and you've had 6,000 or 6,100. That means even if you have 2,000 calories on day four, you haven't actually gone over your total calories for a 4 day range!
So it's never too late to return to your planning. Sure, we all go over sometimes, we all splurge, we all have that moment where the cake is just too much to resist. But that doesn't mean the whole day is shot. It may not even mean that your average over time is shot! Just tell yourself "Okay, I went over, but my next choice is going to bring me back on track." You don't have to wait for the next day to start making better choices again, you can do that your very next meal. :)
The only real problem is when you think that going over a little means you might as well go over a whole lot more, and you realize that 'debt' isn't averaging out any more. Going over a little is okay. Going over a lot is even okay. Going over because you feel that it's not worth it to try any more that day is where you start to slip into a destructive mindset.
Eating well is not graded on a pass/fail basis. So a little slip isn't the same as a big slip. Eating well is a daily choice, a moment to moment decision that you make. Some moments are easier than others, and some moments you slip, but you just keep trying to make the better choices.
Edited by: ELENGIL at: 4/1/2013 (16:03)
4/1/13 3:47 P
I have blown today as well--but will do better for the rest of the day. I should NOT have purchased that Easter candy--half price or not! LOL I KNEW it would get me.
I have been out of control since yesterday. It's as if I am in a fog, going over and over again to get some sweet treat. I have not done this for a very long time, I am fighting the urges and hopefully will be on track tomorrow. Whew
Both previous poster's are right! I ate terrible yesterday. I knew I would. My goal wasn't really yet to eat a little better than I would on holidays, but to NOT fall off the wagon AFTER I ate terribly. It was a secondary goal to not eat all the candy in the house. To keep myself in check from time to time. I did better (I think) than I would have NOT trying to keep myself in check, but I didn't do well!!! However, TODAY, I am so thrilled!! I am not depressed. I am not saying, "Why bother?" I am saying, sweet, I get to eat right again, and try to do better next time!!! The next time I have a "splurge" day, the days that come where we all tend to eat too much, (holiays, birthdays, etc.) then I really want to try to do better. But that is all I can do. I'm not perfect, I just have to realize I'm going to have really bad days. I'm also going to have really GOOD days, and I just need the good to be more than that bad!
Plus side, I really don't want to eat sugar for a long time.
Fitness Minutes: (13,049)
4/1/13 11:19 A
Don't beat yourself up we all make some not so healthy choices from time to time. Try and continue the day with healthier choices, and go a little harder on your cardio so that you feel like you did something to recover from your minor slip-up.
Fitness Minutes: (15,905)
9,717 4/1/13 9:52 A
You don't. :)
Seriously, there's nothing to salvage. You've made a few less-than-perfect choices, yes, but that doesn't mean you need to punish yourself. Let me ask you a question. If you're at work, and you make a typo, do you scream and curse, throw the document away, and refuse to do any more work for the rest of the day?
No? What do you do? You fix it and move on. You aim to make fewer typos. You certainly don't throw the job down the toilet and refuse to do anymore work!
Weight loss is no different. Eating badly for the rest of the day will just make you feel WORSE, not better. Chalk it up to "oops" and focus on making your NEXT choice a healthy one. Aim for a fabulous, healthy dinner, and yummy healthy snacks. So what if you're over your range? On days like that, I tell myself I'm just going to focus on maintenance for the day, and practice being at my goal weight.
I still count, I still track, and I still make the right choices, but there's no need to throw the baby out with the bath water!
4/1/13 9:20 A
Well. Like they say, two wrongs don't make a right. I'd suggest just doing the best you can to get right back on track, right now. Eat a healthy dinner, have a snack later (if you usually do). Make all your choices for the rest of the day, good ones.
In the past, I'd be tempted to just go ahead and blow the rest of the day-- but that's that "all or nothing" mentality. You're going to get back on track anyhow; why not start right now and not wait for tomorrow?
And get rid of the rest of the Easter candy, or put it somewhere where you don't see it all the time.
Fitness Minutes: (1,119)
4/1/13 9:15 A
i am sparking for the second time but am not doing well.
today i had porridge for breakfast, was quite active around the house, ate my lunch, and then ... oh then ... ate half my son's thornton's easter egg (a lot of chocolate!) and then had pringles!
now it is 2pm - how do i stay motivated to do well for the rest of the day? the temptation is now there to just eat what i like for the rest of the day because i've been so bad already.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.