What's the best way to handle a bad (calorie wise) day?

[Indecisiveismymiddlename]

Since the beginning of April I've been using my fitness pal and have been given the grand total of 1200 calories a day. Every day I've been within 10 calories either side of this goal.

Until this weekend - when BBQ with wine was calling me.

On Sunday I was 1000 calories over, not beating myself up over it but has got me wondering the best way to deal with a bad day.

The things I'm thinking

1. Reduce calories for the 6 days beforehand so have calories in the bank (not convinced calories work like this but readily admit I have no knowledge of how they do work)
   
   
2. Reduce calories for the 6 days after so weekly average is back to the correct amount (see above comment re does this work)
   
   
3. Reduce calories for the 2 days before to a detox level
   
   
4. Reduce calories for the 2 days after to a detox level
   
   
5. Don't change anything put it down to one bad day and stick to normal level of calories
   
   Or is there 6) alternative suggestion
   
   Any advice?

[BikeRunSki]

6. go for a long run. I'd need to run about 10 miles to burn 1000 calories, but I'd probably do it.

[Chasingsquirrels]

I did 5:2 to lose weight, so looked at my average daily calories over the week.
I probably did 2 v low (600), 3 average for me (1850 now decreased to 1600 as I've lost the weight) and 2 (weekend) over but not too much, 200-300 over tops.
Most weeks I lost weight.

[familysizepack]

ignore it and move on? so 5) for me.

As above look at the average too. :)

1200 calories is pretty low, I am losing weight well and I just aim for roughly my MFP target. I normally miss it completely at the weekend!

I'm sure I'd lose weight quicker if I was stricter on the target or didn't have wine/treats at the weekend, but it feels pretty painless this way.

I've lost over 3 stone so far. I love MFP.

[Chasingsquirrels]

I had a high day yesterday (ate 4 cookies that DH brought home from having coffee at a local hotel that serves with cookies and they didn't eat any) so I'm having a very low day today, which will average out over the two days (I start my MFP week on a Friday).
My mindset is that I'd I just move on I might have another high day today, and tomorrow and then I've had a high week.
I'd rather bring it back in line.
So move on in terms of mindset "that was yesterday, it's gone now so let's do toaday" but don't move in and forget it in terms of calories "OK, so I had a high day yesterday, so let's level it out today".
I general I'm do not doing the low calories days any more, but find them very useful to adjust after high calorie days.

[HappyHeart87]

Ugh, definitely don't try to save up or pay back calories. That way madness lies.

I think my instinct would be to move on and try to consider it a helpful experience because it's made me aware of a type of situation that can trip me up, so I've learned something and I'll be better prepared next time. 1000 calories in the big picture (or even the medium picture of a week or two) isn't much.

FWIW, I try not to think in terms of 'good' or 'bad' days. It's a bit trite, I know, but I don't think that kind of thinking is helpful for me.

[thepenguinsrock]

I've been calorie counting since 1st Jan and the only way I can stick to it and drop the weight is to have a couple of 'fat days' every month.
Today is a fat day because I'm hormonal and people may be injured if I don't get to eat!
I don't beat my self up about it, I kind of see it as rewarding myself for how good I've been and to be honest 1 day every now and again seems to make zero difference.
Also using a fitbit with my fitness pal is great because it tracks how active you are and gives you bonus calories so some times that glass of wine or bar of choccy can be justified.
☺

[notagiraffe]

I'd go for a long walk or run, or do a HIIT workout for an hour. That can burn 600 cals! Then next day, have a light day and then forget it.

Usually, if you know you have a heavy day coming up e.g. a wedding, then I'd go under the day before so there's no guilt afterwards.

[Dudess]

I had a lovely bad day yesterday that involved McDs, pizza, wine and chocolate popcorn...to the point where I manipulated my cardio and portions so I wouldn't end the day on a -number

Today I've been much better, at eating fewer cals, and being honest about diary entries on MFP!

[mariomadmum]

Ignore it and move on!
A few years ago I lost nearly 3 stone (put it all back on so starting again) and I'd eat 1200 mon-fri Saturday and Sunday I'd relax a bit and indulge in a few treats, sometimes I'd end up going way over! But I was still averaging 2lb a week off.
Don't stress it will be fine

[fishonabicycle]

I just make sure i average out over a week.

[MirabelleTree]

I aim for a 7000 calorie defecit by end of the week (2lb a week) so I would do a long walk plus a lighter day the next day and it tends to balance out. Second the person who said Fitbit as then you have a better idea of what you're expending.

Christmas Day I ate 3200 calories but burned off 3000 with a long dog walk which I got back the next day so over the two days I ate what I burned off and I ended the week with 1.5lb loss.

[Jellybean85]

No don't drop your calories for the rest of the week!! It's 1200 for a reason. If you go into too much of a calorie deficit your body will go into starvation mode and you'll start to retain fat like crazy.
It's one day, if you do it rarely enough it may even help. It boosts your metabolism.
Don't beat yourself up, you've done really well so start afresh and stick to 1200

[NomDePlumeReloaded]

This thread is from May 2016. I don't think the OP cares anymore

[Gwenhwyfar]

" If you go into too much of a calorie deficit your body will go into starvation mode "

I thought that was a myth that had been busted? If not, you'd have the same problem with the 5:2 diet, wouldn't you?

[BollardDodger]

One bad day is not an issue.