Have you ever wondered, "Should I undereat the day after overeating?" If so, you're not alone. 

We've all been there. Whether you're tracking macros, counting calories, or generally "trying to eat healthier," situations arise where you may eat a bit more than you originally planned. And it's tempting to wonder if you should then undereat to compensate for a day of overeating.

 

Should I Undereat the Day After Overeating

Before we proceed, we need to clarify the use of the term "overeat" throughout this article. In this context, "overeating" means eating more calories or macronutrients than your plan prescribes.

Social situations, misreading labels, or just feeling a little extra hungry are common examples of when you may overeat. If you are highly motivated to reach a certain goal weight, you may take measures to “cancel out” any overeating that occurred in an attempt to keep yourself in an overall calorie deficit for the week. 

Although there are exceptions to every rule, we generally don't recommend undereating the day after overeating. There are some serious and very important reasons to avoid this practice. Let's dig in.

1. It’s Known as a Bad Habit for a Good Reason.

It can be a slippery slope to "borrow” macros from one day to the next. If this becomes a habit, it could impact your overall consistency. For those working with a nutrition coach, consistency over time helps your coach determine what is working, what isn't, and what may need to change to keep you moving toward your goals.

Start every day fresh. Don’t allow yesterday’s actions to bleed into today’s. If you find it’s something you’re doing often, it may be time for an environmental overhaul or a refocus on your goals to help you out!

2. You Perpetuate the Cycle of Overeating

You’ll be hungrier on the days you undereat, making you more likely to overeat again. Suddenly, one day of overeating becomes a rollercoaster week of overeating, undereating, and overeating again. You’ll have a better chance of getting back on track by eating your regularly prescribed macros the next day. Just brush it off and move on.

3. It Affects Your Athletic Performance.

If you’re trying to make gains in the gym, perform well on the field, or just generally have enough energy to get through your day, you should get back on track with a full day of calories and macros. Undereating can mess with your energy levels and ability to recover. If performance is important to you, then you can’t afford to dwell on the past and undereat in the future.

4. It Makes it “Okay” to Lose Control in Certain Situations.

Any diet plan you’re on now can have a lasting effect on how you approach your nutrition later in life. So if you want to improve how you approach the buffet at a party and get better about going out without going over, then don’t let the idea of “borrowing macros”’ be an option. You’ll be giving yourself permission to overeat whenever you’re faced with a social situation, which, let’s face it, can be a lot of the time. 

5. It Isn’t Okay to Punish Yourself.

There are very specific situations when you may intentionally adjust macros after a day of overeating to reach a specific goal. For example, if you need to weigh in for an athletic competition or you and your coach have a plan laid out. But for most people, the urge to undereat after a day of overeating comes from a more negative place.

For most people, restricting food when you’re already in a calorie deficit is not serving you mentally or physically. In order to reach your goals, you need to love yourself, forgive yourself, and be able to leave days behind you. Undereating the day after overeating just pulls the past (and past guilt) into the future,, and there is no place for that!

The best athletes in the world have bad training sessions and competitions all the time, but they can put them in the past and keep pressing forward. Those who dwell are never able to keep pushing forward with success. It’s the same for everything in life—including your nutrition and weight loss goals.

You are an amazing person who is doing a challenging thing. You can’t expect perfection, but you can expect yourself to get up and try again the next day.

If you're ready to stop yo-yo dieting, a WAG coach can help. We'll help you tackle the physical and mental aspects of nutrition and habit change so you can keep the results you work so hard for.