A Win or A Fail?!

What to do when you've gone over your calories

Oh my god! I’ve messed it all up!

Do you look at your MyFitnessPal or Nutracheck and feel a failure when you see loads of red on it?

I know I certainly used to.

And then I’d throw in the towel believing there was no way I’d succeed and that I’d undone all my hard work!

This is my diary for this week.

In the past, a week like this would have had me speed dialling a pizza and the tub of Ben & Jerry’s.

Actually, I think by Tuesday, “Two for Tuesdays” would have been right up my street!

But what do you think? Do you think I did well, or do you think I did terribly?

There’s an awful lot of red on there, isn’t there!?

Well, let me give you the answer.

I’ve been in a deficit now for 5 weeks, and over those 5 weeks, I’ve achieved staying within my calories on just 16 of the 35 days. I've gone over my calories the rest of the time!

That’s less than 50% adherence!

Not looking good, is it?!

But over the course of those 5 weeks, when we tot it all up, I’ve been over by just 35 calories a day.

That’s the equivalent of a rich tea biscuit.

And as result, over this period, I’ve dropped 2.4kgs of fat, which is bang on target, given I’m aiming for the sustainable amount of 500g per week.

So the answer is that I’ve done mighty fine!

Nowadays, I no longer wig out if I go over my calories on any given day.

Because I understand how we lose fluff.

Know that we don’t have to be bob on every single day, as long as we account for it on another day.

And that one doughnut doesn’t undo weeks of work.

Now, answer me honestly;

When you have a “bad day”, do you feel like you’ve absolutely screwed it?

Do you step on the scales the next day and proclaim you’ve put on 3lb of fat because of a Chinese the night before?

Or are you as calm as a cucumber, already accounting for it in your head.

Knowing that that extra weight on the scales is just water retention, either from extra carbohydrates or particularly salty foods.

When it comes to reaching your goals being informed is key.

As is understanding how your body works.

And then the biggest one; not placing all that emphasis on the scales.

So are you still rocketing towards the goals you set the first week of January?

Or has any of the above reared its ugly head?

If it has, then just drop me a line and I’ll see how I can help you to get back on track again.

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