I feel disgusting
I know everyone else will say what I'm about to -- but really, try not to be too hard on yourself.
I, too, am having a hard time with that advice since I'm just today coming off a MAJOR relapse (about two months of unbridled consumption of delicious homemade pies, pasta, vino, ALL my faves -- and of course, very little exercise) and have been feeling regretful, and piggish, and like "how the @$#! did I let that happen?" But, I know the only thing to make up for it is to decide to move on in the right direction, and then do it!
So banish the negative thoughts 'cause you know where they'll lead you. Pick yourself up, wipe those last bits of cookie and chips off your lips, re-resolve to get back on track, and then do it! (I know you can 'cause look what you did after eating all that -- you came here and posted!)Good luck to us all hunh?!
i am in the same boat you are today. and it is funny how we can give good advice to others but find it hard to follow it ourselves. i just got back from a mini vacation over the long weekend and man..i am regretting so much now. i guess when i go on vacation, i also am a little bit more lax in what i eat and dont exercise except for whatever walking we do. i ate everything..from great cheese plates and wine to lobster corn dogs!
im feeling the same as you are today..freaking out about what i ate, how much i ate and not running! its almost suffocating and i feel like my head will explode. i just cant concentrate on work and keep thinking over and over in my mind how bad i ate and how much weight i will gain and it really makes me anxious, mad, sad, guilty, depressed...and its very overwhelming. its scares me when i go out of my comfort zone as far as safe foods, but i really want to enjoy myself when i can. its just the "aftermath" as i call it, when the fun is over and reality of ed comes back. then i feel really bad about myself. and it so hard to think positively and that things will be fine. i guess this is when i feel the most alone and out of control. uhhg..i hate days like today!
Start fresh now with a normal calorie diet. Either your maintenance calories or no more than 300 over or under. You need to stop the restriction so that you don't just cut loose and you need to stop the overeating so that you don't try to restrict. Just go for normal and then slowly work your way to the appropriate number of calories for your gain or loss goals.
Honestly the only thing that makes me feel better is a mile on the treadmill and some ol' fashioned situps; or really anything to get you moving and your mind far far away from what you ate today.
yummmm dried mango!!
Anyways, I'm going to give you more advice that I need to listen to myself. A veggie wrap is a veggie wrap. It was still relatively healthy. I always try to tell myself that as long as it's healthy, I can eat as much as it takes to satisfy me (though I still binge from time to time :x)
I understand you feel bad about it, but it's just one meal, and really only 120 cals over, you can still meet your calorie needs/ goals today pretty easily. Just have lighter snacks, a smaller dinner, and even if you don't, 120 cals won't do anything at all. Like downtownveggie said as well, maybe just get in a little exercise or go for a walk to get your mind off of it. You don't want to overdo it either or restrict to compensate. I know I start to feel like I need to exercise excessively for the littlest mistakes like this one, but in the end you'll only stress more. Just try to relax and accept that you got to enjoy a good subway meal!
always remember 3500 cals equals a pound and there is no way you did that kind of damage b/c every single minute that goes by you are burning..
Just drink water .. flush it out and plan your next few meals high in grams low in cals ... and you will be fine... dont worry about water retention.. it will go away
Youve done so good so far.. not a time to ruin it now... start over at this moment
i still dont agree with 3500 equals a pound is true for everyone. if you are underweight and start to eat more normal, your body holds onto the calories easier and you gain weight easier, even if you are not consuming the extra 3500 cals? i guess this just doesnt make sense to me... sorry.. i feel like i can gain weight on fewer calories..but then again, my metabolism isnt really normal..
Original Post by smwhipple:
Start fresh now with a normal calorie diet. Either your maintenance calories or no more than 300 over or under. You need to stop the restriction so that you don't just cut loose and you need to stop the overeating so that you don't try to restrict. Just go for normal and then slowly work your way to the appropriate number of calories for your gain or loss goals.
I agree. People who restrict for too long usually end up bingeing. Try raising your calories. In the long run, it will help you.
I gotta sympathize with you. As much as Jared may have had famous success with Subway, I really don't like Subway food for dieting. There are a lot of hidden calories in Subway food and personally I think the food isn't worth the price. Of course, I grew up in NYC with real delis on every corner, so I'm very biased when it comes to sammiches.
Everyone else has already had great suggestions. Don't be so restrictive with yourself. Try to exercise more and raise your calorie goals, and make sure you're allowing yourself to eat enough. After all, you gotta eat at least your BMR (base metabolic rate) or you may mess yourself up metabolically. And your BMR may be higher than you think. Here's a link to a calculator:
http://www.bmi-calculator.net/bmr-calculator/
Anyhow, you also have to, as the jello commercial says, give yourself some wiggle room. The average over the week is what's important, so if you go over by 100 calories one day, that's not that big a deal, really. If you're trying to lose weight, your calorie deficit goals should be 3500-7000 per week. 100 calories is hardly a drop in the bucket there, and since we're talking about a weekly average anyway, you can just eat a little less the other days of the week, if you're worried about it.
Good luck, and try not to be too hard on yourself. You've got enough to worry about with being in school; you should try not to stress about calories too. If worse comes to worst, you can always 'fix' your weight later - heck, I didn't start counting calories until I was 29, and I'm doing just fine.
you need to relax
Original Post by doug76:
i still dont agree with 3500 equals a pound is true for everyone. if you are underweight and start to eat more normal, your body holds onto the calories easier and you gain weight easier, even if you are not consuming the extra 3500 cals? i guess this just doesnt make sense to me... sorry.. i feel like i can gain weight on fewer calories..but then again, my metabolism isnt really normal..
3500 still = a pound of fat.
correct me if i'm wrong:
an underweight person still needs to consume a 3500 calorie surplus to gain a pound of fat; the only difference here is that an underweight person's BMR is lower. thus, it takes less calories to reach that surplus of 3500.
put that way, it does make more sense about the 3500 calorie thing.. thanks for the clarification.
On the go andin the know.
Text food muffin to
HEALTH (432-584) for full calorie information. FREE!
Click here to start
