I’ve done so well for so long now on my diet and then last night I binged all out and gained five pounds this morning. Logically, I think I know it’s not possible for me to have actually gained five pounds, but a part of me is very afraid I did and that I just ruined months of hard work. I’m very disappointed in myself, but honestly I haven’t messed up this entire time. Until now. And I’m pretty mad at myself for it.
Mmmkay, a few things.
1) Correct, you did not gain five pounds in one night. You’re bloated, retaining water, and you still have all of that “stuff” in you weighing you down. But you didn’t actually gain five pounds of body weight, that would require you to eat 17,500 calories more than your TDEE. You did not do that.
2) One day of unhealthy eating does not cancel out or undo weeks or months of healthy eating. That is illogical.
3) You need to expect this kind of thing to happen. You will never be perfect. You will never stick to the plan 100% of the time. If you expect to get off track like this sometimes, you’ll spend less time feeling disappointed or guilty and more time figuring out how you’re going to get back into it.
4) The goal is not to go as long as you can without “messing up”. That isn’t helpful at all in the long run. The goal is for you to change your habits and overall lifestyle to reflect your desire to lose weight and keep it off. That doesn’t require you to eat well all the time. Instead, it requires you to learn how to incorporate your favorite foods and treats in a healthier, more balanced way. 80/20 is the overall balance you want to aim for (80% healthy/whole/unprocessed foods / 20% treats) and that can be on a daily, weekly, or monthly basis, whatever works best for you.
Don’t waste your energy being mad at yourself. Use that energy to make a plan for how you’re going to eat well and be active today and the next day and the next day. A week or two from now, yesterday will just be a little blip on the radar that you’ll forget about. And it’ll happen again and you’ll handle it the same way.