Is it really "just one day"?

cthakkar1985

I often see people post on here asking about a special event coming up and worrying about going over calories e.g. on Thanksgiving, birthdays, etc. Typically, most people respond with "it's just one day, enjoy yourself and get back on track the next day".

Personally, there are always times I want to indulge and go over on calories such as holidays, birthdays, celebrations, etc. My question is how many of these "it's just one day" excuses can you have a year? Once a week? Once a month? What do you all think is a good balance where you feel you're not hindering your fitness goals, but are still able to enjoy special occasions. Any other tips?

Thanks in advance.

kshama2001

Good point. Interested to see what others say.

I usually enjoy special occasions guilt-free by getting in extra exercise.

leanjogreen18

A lot of folks save up calories or "bank" them. Others eat their one day and then reduce their calories by 50 or 100 over the next several days. Thus keeping them in a deficit or at their maintenance calories for the week.

Still others losing weight eat at maintenance when there is a social event. Nothing lost but more importantly nothing gained.

I also suspect some folks do none of the above blow their weekly deficit then start over. Usually just slows their loss rate.

Often time folks go over just because they did, they feel bad and others are just trying to pick them up by saying get back on track don't give up. These are probably more frequent then the birthdays, anniversary, holidays etc.

I think it's up to you how often and how you want to plan for these events.

everher

I planned to go over on my birthday - I did, but I ate less other days to make up for it. Thanksgiving isn't my fave so I plan to eat, but within my calorie allotment.

I cannot really think of any other special occasion that I would want to indulge on. Christmas isn't a big meal day in my family. There's food, but nothing fancy. There's always a work Christmas party and I partake in that, but it's usually mostly finger foods.

If I go to other parties / events I rarely eat just because I'm not that big on other people's cooking and / or catering.

Verity1111

Yeah. idk I ate bad (fast food and probably at maintenance or a bit over?) a full week from mid october to mid nov and I lost 9lbs. lol. Also, I am near sedentary.

AnnPT77

My routine when losing is to log carefully - even on over-goal days - get some valid personal experiential data, then trust the math.

For example, if I'm running a 500-calorie daily deficit, then go over goal by 1000 calories one day, I've wiped out that day's and the next day's deficit, and delayed reaching my goal weight by two days (roughly).

If I do that once a month, it may be no big deal. If I do it once a week, I'm delaying my goal kinda materially. If I do it more often than that . . . well, I'm effectively deluding mysef about my goals.

Obviously, how far over goal matters, too, as does daily target deficit - if I am 2500 over goal at a 500-deficit goal, I've wiped out around 5 days' progress; at a 1000-deficit goal, it's a only 2 and a half days.

So: Understand the math, then do the math. It's just a big, fun science fair project for grown-ups.

SueSueDio

AnnPT77 wrote: »

For example, if I'm running a 500-calorie daily deficit, then go over goal by 1000 calories one day, I've wiped out that day's and the next day's deficit, and delayed reaching my goal weight by two days (roughly).

If I do that once a month, it may be no big deal. If I do it once a week, I'm delaying my goal kinda materially. If I do it more often than that . . . well, I'm effectively deluding mysef about my goals.

This is kind of how I feel about it too - if there's a special occasion, or if I just want to eat a higher-calorie meal for whatever reason, I don't worry about it too much. At the worst it's going to slow down my loss a little bit, but my weight fluctuates so much anyway that I rarely notice any difference! I'm okay with it taking a little longer, and I don't have any problems going back to restricting my calories afterwards; it's never set me off on a week-long binge or anything like that.

Of course, if my "just one day" was every week, like @AnnPT77 said, then it's a different matter. I had a couple of weeks recently where I had my birthday, Thanksgiving and a couple of other meals out all in the space of about ten days, but because I ate under maintenance on some other days it didn't make any difference overall.

If it's "just one day" once a month or so, then yes - enjoy it! If it's one day or more a week, perhaps rethink your strategy.

(P.S. Ann, I sent you a message a couple of weeks ago... if you have time, would you mind taking a look? I was after some advice... Thanks!)

lulalacroix

We looove celebrations in my family. So I generally bank calories for a special day, not including Thanksgiving and Christmas.

Sued0nim

Track your weight

Personally I always log my overindulgence so I can look back and workout over months whether I'm going awry

If you're in active weight loss I would say none ...plan for them, save calories and make good choices

If it happens log and move on cos what's the alternative? It's give up

Machka9

Most of the time I celebrate stuff by cycling long distances.

So most of the time, I can ride a long distance during the day, then have a large and delicious meal after and it all fits within my calorie limit.

There might be the occasional day in a year where that doesn't happen.

janetennet

The problem is when the one days start becoming the norm.
I have had situations (like yesterday) where I indulged slightly but made an effort to try and keep it in my calories, do I feel guilty? No, did I make sure I went to gym yesterday and today? Yes.
Balance is so important in life and in weight-loss, if your not able to be flexible then your "one days" will be guilt-ridden and disappointing (no matter how much you enjoy what you eat).
I try to make sure that I don't over indulge more than once a week, that is personal preference but I am also trying hard to reach a goal before Christmas which will result in me changing from loss to maintain for the week of the holidays. Also I plan on training really hard around the period, being more active and getting outdoors in a bid to not destroy my progress.

SusanMFindlay

I think it depends on how overboard you go on your "just one day" days. If all you do is eat maintenance, you could easily have one every week. If you go over maintenance by 500 cals, most people could handle that once per week too. (Not those on the tiny deficits though.)

CoffeeNBooze

I think once a month is straight.

Wynterbourne

I bank for my 'one days' since I already average my calories on a weekly basis. I'm able to have the 'one day' stay a one day event. New Year's, birthday, a couple friend's birthdays, 4th of July, Halloween, Thanksgiving, Christmas. Less than a dozen days a year that I plan in advance, bank calories for, and have at other people's homes so there are no leftovers. I'm down nearly 118 lbs since last July so that method works for me. Doesn't mean it would work for everyone, but currently, it still works for me.

tomteboda

As long as my weekly average is maintenance or lower, I don't sweat it. I had 3 days this last week that were > 2400 cal , while my maintenance is at 2100. It wasn't a problem, because I still managed to gross an average of 2000 and net 1700.

kommodevaran

Interesting and important question. I would like to split my answer in two: 1) Exceptions are fine, as long as they don't happen so often that they become rules. Only you - and your bathroom scales - can be the judge of how often is too often. 2) What happens after an "occasion"? I used to fear occasions and "getting off plan", because that tended to set off binges over several days/weeks (or months). I don't have that fear anymore, because I don't demonize any foods anymore. I just eat whatever I want, when I need it, and pay attention to how I feel before, during and after eating.

zyxst

I like how OP refers to them as excuses. If they're excuses to you, don't do them. I have 4 IDGAF days a year as more of a mental break than anything else and yes, they are special days in my life - my birthday, wedding anniversary, Canada Day, and Xmas.

Chef_Barbell

As many as I damn well need. My weight loss my issue.

GottaBurnEmAll

You can do those types of days as often as you'd like. As long as you compensate for them by either cutting back on calories after or before them and/or increasing exercise. The key is to compensate for them. Balance is key.

The point of saying "it's one day" is to realize that life happens and this whole issue of food and celebration happens and to keep it all in perspective. It's not an "excuse". It's a planned, deliberate deviation from the norm to enjoy, indulge, and then compensate and get back on track.

VintageFeline

Days out, evenings with friends etc I try to bank or get more exercise in. Christmas I don't bother and just take a few days off. I don't actually have many celebrations and events to fit into my life so it's sort of a non issue. But I don't worry too much, I actually find it quite difficult to go over maintenance these days, body totally rebels and I get stuffed so fast!

rainbowbow

I would say to just realize that our bodies' composition is a direct result of our consistent habits over long periods of time.

We have 365 days a year, even if we celebrated every single "national" holiday AND cultural holidays like valentines, halloween, our birthday and our significant other's birthday..... that is still only 18 days a year or 4% of our total year.


Yes, these days may set you back momentarily for a short term goal (of course this depends how far you go over maintenance), but at the end of the day if you are hitting your calorie requirements for 96% of the time your body will certainly reflect that. It's up to you to decide what is and isn't worth it based on how you're feeling at the time. I would say going over one day is not any more unhealthy than using guilt to restrict yourself.

I suggest you learn to take a step back and look at the big picture. One does not require 100% "perfect" adherence to be happy, nor is this perfection required to achieve or maintain goals. If anything i'd say your current mindset may set you up for failure in the future.

edit: that is to say that i think you are using unhealthy mind-games to keep yourself in strict adherence with your plan. Guilt, Shame, Perfection Seeking, Fear of Failure, Judgement, and more. Unfortunately will-power is a finite resource...

Seffell

I log all days so I know how much over I get on such days and then I know gow long it will take me to counteract it.

Lounmoun

cthakkar1985 wrote: »

I often see people post on here asking about a special event coming up and worrying about going over calories e.g. on Thanksgiving, birthdays, etc. Typically, most people respond with "it's just one day, enjoy yourself and get back on track the next day".

Personally, there are always times I want to indulge and go over on calories such as holidays, birthdays, celebrations, etc. My question is how many of these "it's just one day" excuses can you have a year? Once a week? Once a month? What do you all think is a good balance where you feel you're not hindering your fitness goals, but are still able to enjoy special occasions. Any other tips?

Thanks in advance.

Know what your maintenance calories are. Plan your indulgences.

The only occasion in the past where I have gone far over maintenance calories were Thanksgiving. I have been able to eat at maintenance level or below for other special occasions by planning, taking reasonable portions, eating a light breakfast/lunch, maybe extra exercise. I don't feast for days at a time. I count 10 special occasion days for me per year that I celebrate with food. They are spread out so let's say once a month. I can handle that.

I think it depends a bit on how much you go over your calories and how often if it is a problem for reaching your goals. If you do a solid 2 weeks of 2000 calorie days every couple of months and your normal goal is 1200 I would say it would impact you reaching your goals and you should try harder to stick closer to your goal. If you celebrate your birthday and are on track all other days of the week/month it is less of a big deal.

Intentional_Me

I think it really depends on quite literally if it is just one day. For a lot of people just one day turns into guilt followed by just one week, just one month, just stepped on the scale and HOW DID I GAIN 15 pounds?

Need2Exerc1se

I think how many you can have and still lose weight depends completely on what you do on the "just one day". If you take it as a free for all, stuff your face till you are sick, binge eating festival of abusing your body with food, you probably can't have very many. But if you apply common sense and just overeat a bit, you can have a lot of them.

Intentional_Me

Need2Exerc1se wrote: »

I think how many you can have and still lose weight depends completely on what you do on the "just one day". If you take it as a free for all, stuff your face till you are sick, binge eating festival of abusing your body with food, you probably can't have very many. But if you apply common sense and just overeat a bit, you can have a lot of them.

This is a very valid point. What someone's take on just one day is absolutely matters. For me just one day usually means saving my calories for a big dinner at a nice place to eat and only going a bit over maintenance & then cutting 100--200 for a few as after. I could have more just one day than someone who eats calorie dense foods all day

LivingtheLeanDream

Speaking as someone who goes on frequent city weekend breaks and also holidays/cruises 3 times a year there's hardly a month goes by when splurges happen in my eating habits. {A splurge for me is eating no more than 500 calories over my normal 2100 daily maintenance calories}.
At maintenance I still eat at a small deficit the rest of the time to account for these times away, I have a goal range of up to 5lbs and always stay at the low end of that range to allow some leeway.
Once I'm back to normal routine, its back to that small deficit. Its about finding what works for us personally.

jvcjim

for me thanksgiving is a 4 day event. i will log it all but still most likely overindulge each day but i will also get some long walks in as well, grid willing

cwolfman13

cthakkar1985 wrote: »

I often see people post on here asking about a special event coming up and worrying about going over calories e.g. on Thanksgiving, birthdays, etc. Typically, most people respond with "it's just one day, enjoy yourself and get back on track the next day".

Personally, there are always times I want to indulge and go over on calories such as holidays, birthdays, celebrations, etc. My question is how many of these "it's just one day" excuses can you have a year? Once a week? Once a month? What do you all think is a good balance where you feel you're not hindering your fitness goals, but are still able to enjoy special occasions. Any other tips?

Thanks in advance.

When I was losing weight I kept it to actual occasions...legit holidays, birthdays, etc...these are pretty irrelevant...it's a handful of occasions.

In maintenance I have a lot more leeway and pretty much do whatever on the weekends...3.5+ years later in maintenance (and I don't log) and all is well. I still eat very well for the most part and exercise regularly...

I'd also say that while I enjoy myself on these occasions, I don't eat until I'm sick...I've never enjoyed that. On feast days I also tend to not eat much other than the feast...so I think it usually comes out to about what I'd eat throughout a day anyway.

cwolfman13

Verity1111 wrote: »

Yeah. idk I ate bad (fast food and probably at maintenance or a bit over?) a full week from mid october to mid nov and I lost 9lbs. lol. Also, I am near sedentary.

If you were at maintenance or a bit over you wouldn't have lost 9 Lbs....

LAWoman72

I don't usually use the "it's just one day" idea if it's going to be a regular thing as described/asked in the OP - say, once a month or something like that. If it were, I'd have to be working that into my calorie goals for the week ahead or the month ahead or whatever and still tracking. That would mean I wasn't off-plan at all.

For me I do think I'll eat more on Thanksgiving and Christmas. Those really ARE special days.

I had this discussion with my husband at one point. His mother constantly wants to do "let's eat!!!" celebrations. For. Every. Frickin'. Thing. Mother's Day. Father's Day. Every single birthday (seriously, every one). If it's a combined birthday for two people (adults, BTW! Because grownups would cry if they didn't get a cake...WTF), then TWO cakes. Because if it were just one cake then each celebrant wouldn't feel special. And then she needs to do more-than-one birthday celebrations. This year for EACH of my two sons she insisted on a cake the week before because she wouldn't see (each) of them on the day, then a big dinner out with giant goodies, then one with my brother-in-law and niece/nephew because otherwise they'd "miss out." She tried for some extra celebration then for my other son, I can't remember why and I put my foot down and said "He has had ENOUGH birthday-ing, (MIL)."

I said to my husband some time at the beginning of this year: "I don't want to hear 'but this is a special day' any more. We have our 'special day' eat-a-thons about every two darned weeks, it's just stupid, we wonder why we're all so fat?" That was a crude way to put it but come on. And we both got down to counting calories, and he has lost 100 pounds and I have lost 50. We had both just finally had enough, and enough of the emotional "if you don't eat the cake I bought I'll just burst into tears...and let's do it again next week, along with a giant dinner out"-a-thons. Just enough. (ETA: I'm not blaming all our weight gain on get-togethers. Obviously, we were overeating pretty regularly. Just following the theme of the thread and my input.)

Today my husband and I eat within our calorie goals for all those many "special days" that my mother-in-law would fall into a depression over if she didn't get to celebrate them (I mean really...it is silly...the woman's in her 70s). She still drops onto her giant plate of calories like a wolf on a dead dear in utter excitement; we don't, we eat pretty much as we would at home. Problem solved.

But...for two days a year, literally? Just Christmas Day, and just Thanksgiving? Yes, I will probably eat at maintenance. I still want to track just to keep my streak going. I'm funny that way.