Overating during diet?

[Anonymous]

I am currently eating max. 1300 calories but today I overate by approx 200 calories because I accidentally counted my calories wrong (1520 calories now which is my maintenance but for me it's like weight gain) I'm so scared that I ruined my diet and I admit I'm afraid of gaining weight. I can't excercise it off because I'm busy with work so I can't excercise. I wish I could undo it. Anyone got ideas?

[Anonymous]

Firstly, it's important to remember that one day of overeating is not going to ruin your diet or cause significant weight gain. It's normal to have occasional slip-ups, and it's important to be kind to yourself and not beat yourself up over it.

If you feel like you overate today, one thing you can do is try to make healthier choices for the rest of the day or week to help balance out your calorie intake. Try to focus on eating nutrient-dense foods that will keep you feeling full and satisfied, such as fruits, vegetables, lean protein, and whole grains.

It's also important to remember that weight loss is not a linear process, and it's normal to experience fluctuations in weight from day to day. Try to focus on your long-term goals and progress rather than getting caught up in day-to-day fluctuations.

If you find yourself struggling with fear of weight gain or obsessive thoughts about food and weight, it may be helpful to speak with a healthcare professional or registered dietitian who can provide personalized advice and support.

Remember, the most important thing is to prioritize your health and well-being, and to be kind to yourself in the process. It's okay to make mistakes and have slip-ups, as long as you continue to make progress towards your goals in a healthy and sustainable way.

[BoopBoopBeep]

3500 excess calories is a pound of fat, so 200 is less than 10% of that, easily recoverable. What are you doing for cardio? you don't want to end up skinnyfat, where you're still the same look just smaller.

[Asker]

The thing is I'm already skinny fat. I only walk and when I have time I do some home workouts

[BoopBoopBeep]

well then you need to eat more protein and do more physical activity to build healthy weight. every pound of muscle burns more calories than a pound of fat, so 135 skinnyfat and 135 "on the cover of oxygen magazine"... the latter is burning way more calories than you AND probably eating at least 2200/day. Carry some weights when you walk... in a rucksack or something. I love rucking (both as a hobby and how many calories it burns) and it won't take up any more time than you're already walking now