What to Do After an Off-Plan Meal & the Scale Bump

5 Rules After an Off-Plan Meal

1. Estimate and log honestly using the Chat GPT method. A reasonable estimate is better than leaving the day blank. Keep practising the habit of tracking, even when things don't go exactly to plan.

2. Eat your next planned meal. Don't skip meals to compensate for what you've eaten. Return to your normal eating routine, adjusting portions for comfort if you're still full.

3. Keep prioritising protein. Protein supports muscle recovery, training performance and fullness. Aim to meet your daily protein target even if this means you exceed your daily calories.

4. Don't punish yourself with exercise. No extra cardio, excessive steps or training sessions to burn off what you've eaten. Stick to your normal activity routine.

5. Reset in the moment, not on Monday. You don't need to wait until tomorrow or next week. Your next decision is your opportunity to get back to your routine.

What Happens to the Scales?

After a larger meal, particularly one higher in carbohydrates and sodium, you may notice a temporary increase in scale weight. This is often 0.5 to 2kg (or 1lb to 4lb). This doesn't mean you've gained that amount of body fat. Your weight will often settle over the following days as your normal routine resumes.

Remember it take 7700 calories OVER YOUR MAINTENANCE to gain 1kg or 2lb of body fat.