Night Suger Binge

[daims]

Does anyone know if I can burn off or reverse what I regrettably ate(about 1000-1500cal) the night before ? and get back on ketosis. I like to go on hikes (2-3 hours) sometimes twice a day. I also fast between 18-20 hours a day. Thanks

[Heybales]

Recommend don't even try.

It happened - move past it.

Just figure out why it happened.

Diet too restrictive for foods?

Diet too extreme for amount of weight to be lost?

Stress, boredom?

How much did that 1500 calories actually weigh?

How much was water weight which doesn't count?

How much is fiber that isn't going to be digested anyway and will just pass on through?

How much deficit did your diet have anyway, meaning if 1000, then you only ate maybe 500 over maintenance?

Your body will ramp up energy use when you over eat (just not enough to take care of all extra calories).

Just as it will slow down energy use when you under eat (just not enough to prevent fat loss).

Just don't weigh every day if you don't understand the facts about daily water weight fluctuations, or use a trending app you log daily to appreciate 1 day change is worthless info, 1 week depending on man or woman could be pretty worthless too, and even 1 month may not be useful if bad water weight changes in opposite direction on each weigh-in.

If your body is used to ketosis - should take 1/2 a day likely. I don't do low carb, but IF until late dinner due to errands and workouts, and I slip into keto usually.

[DavideFitbit]

Welcome to the Community forums @daims! 

It can happen to anyone 😁, I had a similar situation with pizza last week 😅. 

Just as @Heybales mentioned earlier, the past is the past, and it's better to focus on understanding why it happened and what we can do to improve. 

This usually happens to me if my food plan is too restrictive, that's why I focus more on creating healthier eating habits instead of looking at it as "Following a diet". 

[daims]

Thanks for the replies, but what if you had an almost daily occurrence within a 2-6 hour eating window of excess caloric intake.
So let me hop back on the question, is it possible to offset those excess calories with low impact exercise and still manage to loose weight.
Thanks.

[Heybales]

Sorry, it appears you don't understand how these things work because you haven't given enough info to give an answer.

Within a 2-6 hr eating window is not useful numbers.

For there have been people for ages that just automatically did intermittent fasting with their eating schedule - and gained fat weight by way over eating very easily.

All you need is a calorie deficit - burn more than you eat.

You could have a planned 1000 deficit, and overeat 750 calories from goal, and still lose weight with no change to daily activity.

What is your low impact exercise - walking or hard biking? Huge difference in calorie burn.

How much did you eat over your daily burn? Not your eating goal which is at a deficit, but truly over your daily burn.

You want some real info - you'll need to provide some real useful numbers to work with.

It literally can be so much easier to over eat then you could spend time exercising.

Hence the phrase you can't out exercise a bad diet.

[DavideFitbit]

The most important thing to consider when loosing weight is definitely what we eat every day @daims, so it would be quite difficult to offset those excess calories if this is a daily occurrence.

Low impact exercise can be helpful if we're following a food plan, but we do need to be in a caloric deficit to loose weight, and the only way to do that is to burn more calories than we consume. 

[KatyPerkins]

You will never burn off all the calories you just ate any way you cut it because caloric intake is not the number of calories from one meal. It's the addition of several meals over time (more than a week, possibly up to a month). In other words, it's the sum of all your meals that makes up the larger whole of your nutritional intake, not a single meal.
Not a problem. Just keep this moment of celebration in mind as you eat over the next couple of days. What you eat right now doesn't matter much. What you eat this month does.
Oh, and it might be a good time for a nice long walk, at least. https://mangoclinic.com/top-14-health-enthusiasts-debunk-weight-loss-myths-with-3-helpful-advises/

[emili]

@daims the question isn't is it possible, the question is why did it happen or happens and what you can do to stop it. It feels like your diet is too restrictive and you feel denied, so you binge. your caloric intake is cumulative just like your caloric expenditure is. if you stay within your designated calorie intake than one instance isn't going to do any damage. if however you are putting yourself over consistently than you will either remain the same or start to gain. I would encourage you to assess if the way you are losing weight is the right way for you.