How to handle one overeating day without derailing weight loss

[aliumbear]

I over ate by 800 calories yesterday but still ate healthily. Because of rye bread toast and peanut butter, 3 bananas, and a second dinner. How do I fix this without failing my diet by restricting myself too much. My diet already feels strict as it's 1,400 calories max a day and my menstrual cycle is next week and comes every 3 weeks to be fair so I never get a break

Just forget it and continue.

It's just one day, don't dwell on it, defnitely don't beat yourself up and simply put it behind you and continue on your plan. In the long run, it's honestly neither here nor there. Don't make yourself miserable by thinking about it.

Accept that it happened and move on trying to stick to your calories the next day. Sometimes you need more food, sometimes you are hungry for one of many reasons and you need to eat. When those days hit I make the conscious decision to go over my calorie allowance but with the proviso that the food I eat will be high protein not carb. The reason being that experience tells me if I overeat on carbs then I’ll find it more difficult to get back on track the next day. I have to go back through the several days of sugar craving, gnawing hunger and watering mouth.

Do not try to compensate by further reducing calories on another day. Just accept it was a bad day for calorie counting, and mov eon. Your weight loss will be slower this week. That's okay.

Don’t be so hard on yourself.

Just keep going. Don’t try to cut calories for the next week to make up for it just continue to eat your calorie allowance.
I used to do that all the time, one meal of ‘being bad’ and that was the healthy eating gone, it’s why I ended up vastly overweight. I have lost the weight and maintained it for a year now and if I eat more than I should I just go back to eating how I normally eat. I tell myself what I’ve eaten will not make me gain weight and will make no difference and the I try to forget about it and carry on. It’s ridiculous that I have to talk to myself like that, but it has worked and I go out to eat and go on holiday etc and the I just go back to doing what I’m doing. It has worked so far

Yes just carry on as normal, it wasn’t even unhealthy stuff! Dwelling on it is what will lead to guilt and self sabotage

You don’t have to fix it, because to gain even a single pound of fat you’d have to go 800 calories over your maintenance calories (not your deficit calories) every day for about a week.

One day means fuck-all in weight loss terms. It’s sustained patterns and averages over time that matter. Same with the scales. It’s meaningless unless there’s an overall trend.

Just forget and move on.

You don't fix it, you just go back to your normal eating the next day.

I've lost 3kg so far with a similar overall calorie allowance (I do eat back some exercise calories or I would be really ill by now). In the past I've tried restricting more to make up for it but that just leads to misery.

Draw a line under it, try not to think about it, tomorrow is a new day.

Agree with the other posters, forget about it! You wouldn’t undereat for one day and either expect to loose weight or eat extra next day to make up for it - it’s what you’re eating the large majority of the time that matters