It seems as though screwing up a diet plan is something people just can’t avoid.
The most common issue is simply eating in a calorie surplus when you intended to eat in a calorie deficit.
This happens all the time and is something that you truly shouldn’t be too concerned about.
When attempting to eat in a calorie deficit and reaching your macros goal, the secret and key to success is being consistent. But because we’re human, it doesn’t always go as planned.
Many people begin to form bad relationships with food because of this single problem. They are always worried about messing up their diet because they think the world will come crashing down.
When eating disorders form due to stress of over eating, this becomes a serious problem. This problem most times has to be addressed by a professional.
It all starts by forming a negative and unhealthy relationship with food.
We want to avoid this at all costs.
Here’s the thing.
Accidentally screwing up your calorie count or your macros is NOT the end of the world. If you’re in the mindset that hitting your calorie and macros goals exact is extremely stressful, then we need to focus on changing that.
Having the negative mindset that your diet has to be perfect and dead on all the time is a very unhealthy way to live your life. Life is unpredictable and full of challenges and worrying about how much food you eat to perfection simply shouldn’t be a stressor.
In fact, those who are stuck in this negative mindset often go to the extreme to fix their diet the next day and this is unhealthy too.
Follow along as we discuss what to do when you screw up your diet.
You Messed Up Your Diet, Now What?
So, yesterday you messed up your diet and ate 2,500 calories instead of 2,000.
What do you think you should do now?
My solution to this is quite simple, do nothing about it.
If you mess up your diet, I want you to simply get back on track the very next day.
STOP WORRYING ABOUT IT!
One day of over eating won’t destroy your progress just like one day of proper eating won’t make your progress.
The key is to accept it and move on willingly.
Let me explain an example that personally occurred to me.
I started off my day on a great pace of hitting my calorie goal and staying in a deficit. However, unexpectedly, I was surprised with a hamburger from my favorite restaurant. Now, consider that I don’t always get to eat from my favorite restaurant. Also consider that it was a very kind gesture of this person to surprise me with a treat.
On this day I went over my calorie goal.
What did I do?
I accepted it and moved on. I realize that being perfect isn’t the goal. My goal is something that is long term and one day of eating will not destroy it. I simply made sure to meet my goals for the next day and moved on.
This is a strategy that I want all of you to implement in your own lives.
Sometimes you have to treat yourself and enjoy the day.
You have your entire life to hit your calorie and macros goals.
What You Shouldn’t Do
If you accidentally mess up your caloric intake for the day by going way over, you need to be accepting of it in a healthy way.
1) Don’t avoid eating the next day.
Not eating the day after a food binge is a really bad idea. It can lead to unhealthy relationships with food and we surely want to avoid this. The very next day, you have to simply get back on track and hit your calories or macros goal.
2) Don’t torture yourself with excessive amounts of cardio.
Doing an excessive amount of cardio the day after you over eat is also a bad idea that could lead to poor habits and poor health.
If it’s a workout day and you want to do a normal amount of cardio, then so be it.
But if you do an excessive amount of cardio simply because you’re stressed about over eating, this creates a negative relationship with foods. Dieting needs to be a positive and healthy relationship with your foods.
3) Don’t Give Up!
Just because you went over on your calorie goals and missed your macros does not mean that you should give up and do it again the next day.
It is so easy to give up and get back into unhealthy eating habits but you have to be tough, stay strong, and keep pushing. By taking your diet day by day you will eventually see results.
Your job is to get back on track for the very next day.
The only way you can truly mess up, is if you quit all together.
Messing Up Your Diet Recap
Accidentally going over your calories or macro goal is a normal part of life.
I do this a few times a week!
Think about it this way. If I became stressed or took drastic measures every time I missed my calories goal, I would go insane!
Remember, by starting negative habits with dieting and food, you can be leading yourself down a dark path. This is a path of eating disorders.
Many people suffer from them. Eating disorders are not uncommon especially among younger folks. However, they are a very serious condition.
By taking these steps we can help promote building positive relationships with foods and with dieting.
If you go over your calories goal, I want you to make a promise to yourself.
Do not avoid eating for the next day.
Do not do excessive amounts of cardio to catch up.
Do not give up on your goals
Do, eat a healthy meal and hit your macros and calories goal for the next day.
If you have any experience with messing up your calories or macros goal, please comment below and share your thoughts!
Founder of https://myshakercup.com