weight loss

You Blew Through Your Calorie Budget: What Now?

Hey Angels and Alphas,

We all know that lasting change starts by developing small, sustainable habits that turn into a lifestyle. Like sipping on water throughout the day, exercising, cooking more at home, and more.

But still, we’re only human – it’s natural for slip-ups to happen on our quest to lose weight and improve our dietary habits.

But still, on the days you overeat, one of the worst things you can do is to throw in the towel and start beating yourself up. That’s why we should remember that consistency always outperforms perfection… and all the missteps are just a part of the process.

Here are a few tips on what to do if you find yourself in the middle of the day with 0 calories left to enjoy for that day…


One meal (or one day) of overeating will not have a massive impact on your progress. But if that day turns into a week, you’re in trouble. Instead of automatically tossing the towel and telling yourself you’ll start over tomorrow, start by chugging down a few nutrient-dense foods at your next meal. The whole day or week will not be a wash if you indulge a little bit… just make sure you get back on track as soon as possible.


Yes, you slipped up. What’s next? Shaming yourself? No – what’s next is refocusing on the reason you’ve set your goals in the first place. Are you training to look stunning? Or are you training for a marathon? Do you want to just be healthy while you chase your grandkids around? Remind yourself that your journey will be filled with peaks and valleys… so keeping a positive attitude is key.


If you find yourself effortlessly sailing through your calorie budget, and this is happening on a regular basis, you’re likely not consuming enough fruits and veggies. That’s the bottom line. If you’re feeling light on produce, do your best to recalibrate and make sure every meal or snack you consume manages to get in at least one fruit or veggie… which are generally high in fiber and low on calories, helping you keep your blood sugar stable. This goes a long way to keep those cravings at bay.


You can’t just promise yourself “this will never happen again” and call it a day… it probably will happen again. There’s always going to be that day where you take on that extra piece of cake or slice of pizza. But blowing through your calorie budget doesn’t really say anything about you and who you are as a person – that’s why it should not dictate you and your emotions or allow you to shame yourself. Don’t punish yourself if you feel bad about overeating. It’s not the overeating that will keep you from progressing as much as the negative thoughts and must then be fueled by more comfort food. Don’t go down that spiral.


Emotions are often directly linked to food. That’s why it’s always helpful to address how your food choices are impacting your life choices. One way to do this is through journaling, and another way is to just sit down and write down how you’re feeling after each meal you consume. Try to think of some non-eating ways you can make yourself feel better when feelings of anxiety and stress arise. Take a break, take a walk, do some meditation, phone a friend, anything that doesn’t involve empty calories.


We’ve already talked about how you can’t just burn off the calories you consume the same day you consume them. But instead of sitting on the couch on your overindulgence day, make sure to prioritize your movement. This doesn’t mean you have to do anything intense, just enough exercise to boost your mood and get you through your slump. In turn, you’re going to feel better about going back to your healthy habits.


Examine and strategize on your calorie budget… are you eating often enough? Are you eating enough? Are you eating too much? If you’re consuming about 3 meals a day with 1-2 snacks in between, you’re in the golden medium for optimal metabolism. But if you find yourself thinking about food all the time and you start feeling cranky and tired a few hours after a meal, there could be signs that you’re developing a bad relationship with food that won’t support your weight-loss goals.

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