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TOPIC: 400 > TDEE - What's Best Recovery?

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February 6, 2013 7:27 AM
Help! Yesterday I totally blew it and ate/drank about 400 over my TDEE. I have my MFP set to eat back exercise calories, but in general make sure I at least eat my BMR and normally shoot for a total of 20 - 25% less than my TDEE.

What's my best recovery for yesterday's blowout?

a) Put it past me and just get back to my normal pattern?
b) eat at my BMR today
c) eat at my BMR today and exercise more?
d) something else?

Advise appreciated... :)
February 6, 2013 7:44 AM
Put it past you. If you're eating healthy the rest of the week, that 400 calories shouldn't set you back too much.
February 6, 2013 7:44 AM
Just put your behind in your past :) It really isn't bad in the scheme of things. Just continue on today like normal.

I've found the hardest part of getting healthier is forgiving myself for mistakes and not getting hung up on them and overcompesating. One day is one day, and 400 calories is only 400 calories - as long as it isn't every day!

Eat, exercise, enjoy smile
February 6, 2013 7:48 AM
Generally, in my opinion, the best choice is a) just get on with it

Under-eating today is just going to make you likely want to over-eat later...

Eating right at your BMR isn't going to kill you for a day, but it's much healthier to eat between that and your TDEE somewhere. Eating at your BMR and exercising is worse - then you're netting less calories than your BMR, which is unhealthy (again, not the worst thing if you do it for one day, but not smart in my opinion)

Really, I think the best thing would be to maybe exercise extra, but also eat at least a percentage of those exercise calories (half to all the exercise calories). Then you're eating properly, but you also have the association in your head that when you overeat you need to exercise more. Just my two cents :)
February 6, 2013 7:49 AM
Thanks, I appreciate your responses! My husband says I'm obsessing and I probably am...but it's good to hear recommendations from others focusing on the same goals...
February 6, 2013 7:52 AM
Option A...just put it past you. It's one day of many.
February 6, 2013 7:54 AM
Put it past you. Look at it this way - how big is your daily deficit normally? If it's 200 calories (and I'm guessing it's probably more) then you will have set yourself back 2 days. What is two days in the grand scheme of your weight loss? Tomorrow, you'll be in the position you should have been in yesterday (purely mathematically speaking wink)
Edited by JesterMFP On February 6, 2013 7:54 AM
February 6, 2013 8:00 AM
I didn't think of that! Yes you all are right...tomorrow I'll be back in line so it's not so's just you know you try so hard it's easy to get down on yourself when you knowingly screw up!


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