04/12/2025
It’s not the food you overeat that blows your progress. It’s the story you tell yourself afterwards.
Most women think one binge or big meal ruins the whole week.
And once they decide they’ve blown it, they keep going… eating more, writing the whole day off, then the week, sometimes even the month.
It snowballs.
And they end up going round and round in circles.
Here’s the reality:
You’re probably not overeating anywhere near as much as you think.
To lose 1 lb of fat, your body needs roughly a 3,500-calorie deficit.
That’s about 500 calories a day.
So to undo that?
You’d need to eat 3,500 extra calories just to get back to maintenance…
And another 3,500 to actually gain a pound of fat.
That’s 7,000 extra calories.
Your “I’ve blown it” moment is nowhere close.
Even if you overeat by 1,000 calories, you’re still in your weekly deficit.
You haven’t gained fat.
You haven’t ruined anything.
You’ve just eaten a bit more food than planned.
Yes, the scales might jump up initially but that’s water, carbs stored as glycogen, salt, and a stomach full of food.
Not fat.
If you tracked it, you’d see that it’s just a temporary blip, not a disaster.
It fits into your week far more than you realise.
And you can still lose body fat.
Stop blowing it.
You don’t blow it when you overeat.
You blow it when you decide you’ve blown it and spiral.
Be kinder to yourself.
Make your next meal a balanced one.
Get back to normal.
Everybody overeats sometimes. It’s not a big deal unless you make it one.
This is how you make progress that lasts.
