You Blew Your Caloric Intake for the Day… Now What Do You Do?
You blew your caloric intake for the day. You’re probably upset. Maybe you’re flat-out pissed off? More than anything, you’re undoubtedly angry at yourself for slipping up on your nutrition. But do you know what? You’re not alone. It happens to everyone. It’s what you do next after you realize you messed up that will make the difference.
Far too many people exceed their caloric intake for a given day and then have the wheels fall off by their actions that follow. Some will give up. Some will feel regret over the next 24 hours. Some may even say “the heck with it” and go on a binge – eating whatever the heck they want. None of these things are feelings or actions you should take.
Below are some things you need to do when you exceed your caloric intake for the day.
1. Maintain a Positive Mindset
It’s common to get down on yourself. In fact, it’s a good sign as you’re aware that you made a mistake, and it bothers you. You show remorse for your actions and know you messed up. That said, you want to maintain a positive mindset after you exceed your caloric intake for the day. Now, that’s not to say make it a common scenario and keep telling yourself that you’re “going to stay positive” and pat yourself on the butt with an “atta boy, you’ll do better tomorrow” every day. At that point, it’s the wrong kind of reinforcement.
But you want to stay positive and tell yourself that while you messed up, you’re not going to allow it to continue and vow to do better.
2. Don’t Stress About It
The only thing stressing about blowing your caloric intake for the day is going to cause is a rise in cortisol levels (a stress hormone). That will kickstart a chain of events that you don’t want to take place. When cortisol levels go up, you may experience sugar cravings, find yourself hungry all of the time, may store body fat more easily, and overall take you down the wrong path.
Circle back to #1 and stay positive, try to minimize stress levels, and know that you’re going to right the wrong and get back on track.
3. Avoid Spiraling Out of Control
When you blow your caloric intake, the last thing you want to do is throw your hands up in the air and think you ruined everything, so what’s the harm in just eating whatever you want until you decide to hop back on your plan? This will have you going in the wrong direction, can cause you to gain weight, and may even cause you to never go back on your plan ever again.
Take a deep breath, take responsibility for your actions (don’t blame others), and move onto #4, which is incredibly important.
Click here to continue reading…
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC. SIMPLY CLICK BELOW!
