I ate a Donut what do I do next

Ok so I will admit to being  bad, and eating a Krispy Kreme Donut that was in the break room at my office this morning,  I'm sure this will not be the last BAD thing I eat, so I thought I would ask for advice what do I do next?   I have been eating  about  800 calories a day with 90-100 grams of protein. Now that I have consume these extra  310 ( YIKES should have thought about those sooner) calories , do  I cut back on my planned items to stay under the  800 calories?  This would reduce my protein level also. Or should I keep my plan and be sure I eat my  90-100 protein grams, therefore increasing my calories to 1200 or so?  Should I add a extra hour or so of exercise to off set the Donut.  What is most important eating maximum protein or working off excess calories thru exercise?

Feel free to chastise me about staying on plan eating clean and watching out for trigger foods,  and luckily I want come in contact with another donut for awhile.   thanks for your help Deb

I would stick to plan...you still need the protein and one time of extra calories will not make or break anything.  Next time throw the donut out the building window!  I'd say in the garbage but after the Seinfeld episode where George took it out of the garbage I never trust a garbage donut not to convince me it's okay....kill the donut!

Same thing you do when you fall off of a bike. A delicious sugary gooey creamy bike!

**** happens. Don't beat yourself up. You know it was wrong and as long as you don't make a habit of it, you'll be fine. I think we should be able to enjoy a treat once and awhile...like normal people...isn't that what we want? to be normal?

I'm kind of impressed you could eat an entire Krispie Kreme. I tried to have a Recees Egg a few weeks ago and the whole thing was just too much sugar for the tiny tum-tum.

Stay the course for the rest of the day. Move on. You're human.

I am not going to chastise you, what would be the point?  You are already chastising yourself enough for both of us.  You do what you have already been doing, you own the behavior, find a strategy to help you the next time there are donuts at your work place, and continue to eat on plan. The working out an extra hour is not a terrible idea if for no other reason that to help you see how hard it is to work off that one small donut. On the other hand, if you see working out as punishment, I would advise against it.  You don't need to punish yourself, you need to love yourself so much that you would never sabotage yourself with food again. 

All I would have to say is Just get back on plan.  For me, it was easy to say F it for the entire day.  1 bad choice gave me an excuse for another in the same day ... sometimes that leads to another bad day or a bad week.  Catch it now.  You did, you recognized it & owned it!!

Tasting that stuff for the first time since surgery can set some of us off.  We miss it and didn't remember how good it tastes.  It's not worth it though if it's going to rule us.

Back on track my friend.  I'd drink more water today and get in a little more activity to help balance any guilt if there was any.  No need to beat yourself up like elina said.  There really is no point.

Keep truckin' in the right direction!!!

Breaking bad habits is not easy, especially when it comes to food!  I have a few suggestions for you, your chances of success increase if you belong to a support group.  People who know you, see you at the meetings and you feel will hold you accountable not only for your diet but for exercise.  I would also suggest bringing in healthy snakes and food for not only you but your co-workers!  My entire team, mostly women decided to "go healthy", they bring in healthy foods, dips that are low calorie, morning walks before work.  It paid off in the high stress job and no one was out to sabotage the effort.  I wish you luck and I would bet once you start the healthy movement the folks at your work place will be all in! ~Cheers

go home to night and get 310 spanks and get back on plan lol

the spanks are optional but the getting back on plan is not

we all cheat once in a while the secret is to get right back on plan

and if you eat some solid dense protein right after the garbage food you will not have room to eat more crap that might be triggered

Yeah, ever since they started posting the calorie count next to the pastries at Starbuck's, I've lost any desire I may ever have had to buy one again.  Shocking what a dose of reality will do to you!

Personally, I'd make sure I hit my protein goals and let the calories go to hell for today.  If you can work in a little extra exercise, it won't hurt anything, but a one day boo-boo isn't the end of the world - as long as it doesn't become a routine boo-boo.

I'm more impressed that the amount of sugar in the donut didn't send you over the edge!  I can eat some dessert after dinner, but that amount of sugar on it's own would have me queasy as heck.

Just get back to it. Stay on plan for the rest of the day, but be prepared for sugar cravings, given the huge number of carbs that you just consumed. Tomorrow will probably be tough, and maybe the next day, too. You've spiked your insulin. Listen to your body for the next 48 hours. If you find yourself wandering around the kitchen, ask yourself, "Am I hungry? Or am I craving?" Then drink some water.

Don't beat yourself up. It's done. Just have a plan for moving forward.