What To Do After You Overeat on Your Diet? 🥲

21 Mar 2026 · 1 min

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In this short YouTube clip, Eric Roberts reassures viewers who worry about ruining their fat‑loss progress after a single overeating episode. He explains that gaining one pound of fat requires a surplus of roughly 3,500 calories above maintenance, and that this surplus must be accumulated over a week, not just one day. Therefore, even if someone consumes 6,000 calories in one meal, staying in a calorie deficit for the remaining six days will prevent any fat gain. He encourages viewers to save the video for future reassurance when they feel anxious about occasional indulgences.

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If you're somebody who's worried about ruining your fat loss progress when you go out to eat, just remember it takes 3,500 calories above not even just your calorie deficit, but your calorie maintenance to gain 1 pound of fat. And that's not even for 1 day. You need 3,500 calories above your maintenance to gain 1 pound of fat over the week. So that means even if you did eat like 6,000 calories 1 day, If you were on track in your calorie deficit the rest of the other 6 days, you still wouldn't gain fat. Save this video and pull it back up the next time you're freaking out.