Recovering after a bad day

There is something to be said for a day that has no regrets! It's a great feeling, but those days are definitely interspersed with a few bad days! Giving up is not an option!

Do what the rest of us do START OVER!!
So what you over indulged do not allow that to make you an over eater & drinker for the remainder of your time!! We are not going to be PERFECT at every turn twist or bend in the road. Get back on the road you can do this STOP beating yourself up !!
Judy

enjoy the rest of your day

"Control follows awareness". Tracking what you eat helps you to see where you need to cut back....and control what you are eating.

If you don't track, you lose control! Just knowing how many calories you are eating is helpful. " Knowledge is power!"

I saw a quote here on SparkPeople a long time ago...

If you break one egg, do you throw the rest away?

I truly remind myself of this quote often, just because a brownie sounded good and I ate one, doesn't mean I am going to chuck the rest of my day and eat whatever I want, or have one bad day and chuck the rest of the week....

Staying positive and knowing that anytime is a good time to start again, will hopefully get you through those bad days.

Hang in there!! Hugs

HTAMALE

I think after we get some weight loss under our belt, it builds confidence! The important thing is we pick our self up and get back on track, right? We learn by our mistakes! OOPS! That is just what you said!

I seriously started watching what I ate and working out on May 1st. I was feeling great and I lost 3 pounds and kept that 3 pounds off. It wasn't much but I was excited about it. I was sure I would lose more soon. Then last weekend was the Living Traditions Festival, a dinner party and pizza party the next day. So for three days I ate whatever I wanted. Today my 3 lost pounds are back. I couldn't believe that one weekend could blow 20 days of hard work.

The lesson here is no matter what the occasion, I still have to watch what I eat. I could have enjoyed the festival without eating so much. I could have enjoyed the dinner party making smarter choices and I could have had one small piece of pizza.

Here's to learning control. Hope we all recover after a bad day, weekend, or however long we lose our way.

LUANN_IN_PA Can I steal your quote, I like i t! I hope that's ok, cuz I put it on my sparkpage already!



Edited by: HOPEWHISPERS2ME at: 5/20/2018 (14:04)

Start the day with warm lemon water. Then just go about eating and exercising as you normally would.

I write it all down also... the good and the bad days.. I learn from them both. Every day is another amazing chance to start over and make healthy choices. Hugs to us all!

I write it all down. What I ate, drank and how awful I felt. Then re-group and start over. I would eat a little lighter and do really light exercise, slow gentle walk out in fresh air. I hope you have recovered and feel better.

Feels good, huh?

I'm wearing a pair of jeans for the last time. Love it that they're too baggy. As for recovering after a bad day, just chalk it up as one of those and move on. No point to kicking yourself after the fact, it won't change anything. It does help me to review why I'm here, reread some of my self-motivating blogs, look at my progress instead of my failures, and determine to make yet another fresh start. Each day is a gift.

wore pants today that were to tight two weeks ago

Welcome and congrats on joining this great site!
I've pretty much stopped worrying about how many calories I've burned; my Garmin calculates & there are times when it seems way too high and then way too low. Basically I go with how I feel. did I have a good workout where my heart rate was I its target zone? did I get in steps that day? how did my strength training go?

In my experience it's more important to stay at my calorie goal and not focus on the net calories. Exercise is just plain good for us and that's what I emphasize.

This is my first week. I am a little sore today so I chose Callanetics as my workout. It was an intense one hour workout but I did not burn as many calories today. Should I worry about that?

I was stressed in the evening because of a bad neighbor. Everything got off and my glucose level shot up to 132 this morning. I plan to get back on track today: eating right, exercising, and talking to a lawyer.

I am doing it now. Yesterday I was off a little bit with watching my food intake. I had high glucose readings. I shook it off but got back on track and this morning it was 105 pre-breakfast.

Shake it off and proceed as you need.

I just start over with healthy eating. I try to analyze where I went wrong, and how I could do better. And I recognize what I did well on same day when I over indulged. For example, yesterday I ate too much food at dinner. What I did well: ate planned meals for breakfast and lunch; ate my freggies; exercised; plenty of water. What went wrong for dinner: I attended a stressful meeting during the meal hour; meeting went late and I was ravenous; so I picked up a fast food meal. What I could do next time to prevent lapsing: taken a healthy snack to the meeting; keep healthy snacks in the car; have dinner prepped and ready.

Lots of water

I missed meals today. I plan on getting back on schedule on tomorrow.

Well, I have to say I had more than a bad day -- more like a bad month. I am back on track, being kind to myself and working on the stress part. It seems like all the weight I gained is around my waist.

Just focusing on what I can do now and not worrying about what has already happened. Glad I was able to stop and feel good about myself. Hope is good!

I finally turned things around after a bad week. Yesterday was good and I used the treadmill. Back on track!

Had a really bad day yesterday so today I will just get back on track and make sure I get exercise.

I overload on veggies and basic protein, try not to eat processed things, flour or sugar heavy foods for that day. Plus, yes, of course water and no soda. Then next day, back to normal eating.

We all have a day or two like that!

The most important thing is to stop eating poorly.
That's difficult so I need to make it as easy as possible!
- just eat normally at the next meal. No "I make up for it by skipping dinner"!
- just exercise normally. No "I'll do an intense 2-hour workout to burn the extra calories"
- drink water
- sleep enough
- don't cultivate feelings of shame and guilt
-give myself credit for stopping, and every positive choice I make



Edited by: KRISZTA11 at: 4/17/2018 (03:38)

I have learned that a fall is not a failure. It is only a failure if you do not get up and start again. I try not to let a bad choice (binge) last for a day. Stop as soon as you can....then start again recommit to you healthy life style.

Try to not beat myself up. Tomorrow is a new day, so just focus on the good choices you know you are capable of.

Move on. It's only one day.

water, banana if i had a lot of sodium, green tea, and lighter food- get right back to your normal eating habits!

When I physically feel bad after too much food/drink, wrong types, etc., I plan to drink lots of water the next day (ginger tea if my stomach is upset). That usually makes me feel better physically. Tracking all the food and getting back on the tracking system makes me feel better mentally.

I also needed to hear your wise words/perspective. thank you!

Forget about it. Don't feel guilty.
Just educate myself more on what I can do to stay motivated and get back on track!
Its not the end of the world that you enjoyed yourself once and a while.
It will surely happen again as thats life so forget about it and just get back into the game :)

I log everything and move on.

Water...

The steadier you can keep yourself, the better off you will be in the long term. Perhaps aim a little lower in your range for the next few days, but slow and steady is what wins the race here. There are a few important things that you can learn here, provided you don't spend this time of reflection and review beating yourself up. The first thing is to look at the situation and figure out where the points that you "went wrong" were. Again, the idea isn't to beat yourself up, the idea is to search out other solutions so that you have them in your back pocket the next time you find yourself in this sort of situation. So if you "saved" all your calories for the day for the big meal, you might consider trying to eat more filling and not so few calories earlier in the day. Another option is to save up some calories for a few days beforehand (I'm talking about eating 1300 cals instead of 1400 cals for five days or so) to build up a little reserve.Cutting too many calories can prime you to overeat. If the family holiday selection leaves something to be desired, start hunting now for some new recipes that you can make or bring that fit your needs a little better than what is on offer. You probably won't talk many people into mashed cauliflower instead of mashed potatoes, but you might be able to find a three bean salad with vinaigrette or a caprese salad or a bruschetta dish that's a little better but not too out there. If you laid into the alcohol a little early, perhaps set a time to drink after or try and alternate adult beverages with water. Again, you have to look at what points you could have made a different decision and brainstorm other things that you could do instead the next time.
Another thing that you could do is start to associate that gross after feeling with caused it. Just like if you have ever tried to pull a hot pan out of an oven without a mitt, you remember that feeling and are cautious trying to avoid it in the future. If mashed potatoes and ham and green bean casserole and sweet potatoes and three pieces of cake were too much, remember that they yield the yucky feeling, and work to avoid one or two things or eat smaller portions if you want a little of everything. Do remember that it is possible to make a "holiday" dish any time of the year, so Easter is not your last opportunity to have something until Thanksgiving. Have your green been casserole at a family dinner in June if having another opportunity helps you eat less at the now time.

I say "that was yesterday and yesterday's gone." Really,we all have days when we eat and/or drink too much. Over the course of the week of month it all balances out. When I have had a day like that (or like last night), I just get back on track today. don't go overboard and undereat, and don't go crazy at the gym either. Probably won't eat all my daily calories for a day or two.

Well, for the most part, I don't consider making the choice to indulge in some not-so-healthy foods and drink to be a "bad" day --- just a day where I chose to eat at or above maintenance, knowing that it is the sum of all of the little things that will have more of an impact than the choices of one day. Realistically, even 3500 calories over maintenance will be balanced in a week of eating in the range to lose 1 lb per week.

That said - it's been a loooong time since I had a hangover, but I would do the same thing now that I used to do: eat lots of honeydew melon and cantaloupe, lightly salted, and drink some broth (both needed to balance electrolytes and re-hydrate), and drink lots of water, and eat very lightly (I seem to recall plain scrambled eggs and a bit of dry toast being my go-to). I used to include some light activity (a walk or swim) and an extra nap. After a day of gentleness to myself, back to normal!

Really, it's just a part of normal life, and not worth worrying about. Be glad that you enjoyed the holiday, try to remember in future that hangovers suck, and have yourself a great rest of the week (once you feel better)!

Own it, log it, and make better choices today!

Yesterday was a holiday at family's home, and it proved terrible for my diet. I ate too much and drank too much. I feel bloated from unhealthy food and hungover.

What do you do to get back on track, especially when you don't feel great?