Is it okay to eat calorie restricted during the week and and eat a lot on the weekend?
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xmichaelyx wrote: »This is exactly what I do. 1600-1800 calories Monday-Thursday, and whatever I want (within reason, but I don't count calories on weekends) Friday night - Sunday.
Down 12 pounds since January 1.
How many calories do you burn via exercise throughout the week?0 -
In the end, it just depends how fast you want to lose. If you don't mind a slightly slower pace, then enjoy your weekends so you don't crash out entirely.0
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I might be overestimating my splurging on the weekends, but when I drink of course it is easy to "alcohol eat". I am trying to not drink alcohol at for a bit, but it such a social thing it becomes hard. I will try to put reminders on my phone to choose diet soda and vodka or something like that. That is a good idea. I will also try and reduce calories on the weekends. (Reason I don't is at work it is scheduled and easy to track my food, on weekends it is not scheduled and therefore hard.)
In terms of drinking, one thing you could do is pull the waitress or bartender aside and kind of explain the situation. In the past I have just said I'm the DD for my friends and they think one or two drinks is fine for the DD but I'd rather not or I've had enough to drink tonight but my friends want us to keep going, can you just serve me sparking water with the normal garnishes in it so it looks like a vodka soda? Bartenders are normally are really understanding and you're one less drunk person they have to deal with at the end of the night.
In terms of food, it definitely took me awhile to learn that splurging on the weekends even just a little bit would cause me to lose part or all of my progress the week before and make the first couple of days of the next week more stressful. Now I try and have more of a balance, like I usually order grilled chicken salads with vinaigrette dressing when I go out or save up more of my calories during the day for when I go out at night. You could also try hosting nights at your place where you know what is going to go into the food or look up restaurant nutrition menus ahead of time and decide what you are going to order before hand.1 -
Regardless of the spacing of calories, it isn't safe to drink that much alcohol.6
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I tried doing what you are talking about, but it was like re-starting every monday. And the first 4 days of a cut are always the hardest for me. It was just self-sabotage. This works for lots of people though.
I try to eat the same every day and have 1 caloriffic meal on the weekend. I do have a drink daily. It makes me less likely to binge drink on the weekend. I guess it's cause it's not as special since I get my yummy craft beer in every day.1 -
Please don't attack me, I have a serious question. It is not about disordered eating.
I have a problem. I eat 1200 to 1800 calories a day. On the weekend, I eat anywhere from 2500 to 4000 calories. I am not bingeing per se, but go out with friends, and cmon, one mixed drink can be 700 calories and one good meal can be thousands. I have tried years to stop, at this point I am coming to terms it is not an option, I am not able to regulate on weekends.
This means I keep gaining weight not losing it.
Would it be safe to have a low calorie diet during the week to make up for the extra on the weekends?
Yes, that's fine. And in fact could spur quicker fat loss with severe deficit than a refeed where the deficit doesn't extend long enough to be detrimental. Just don't go whole hog on the weekend; still do your best to track so you remain in an overall deficit.1 -
I get everyone is different but it just seems like such a sad way to live, potentially suffering all week on very little calories (dizziness, weakness, etc) and just living for the weekend. I know I'd cave very quickly. There's nothing wrong with banking some calories to eat out at the weekend, a lot of people do it, but you can easily blow your weekly deficit in one day if you're not careful. And the post made about how your weekends won't be nutrient dense is a very good point to consider. Hope you find some way to still enjoy your weekends while losing weight but just be careful.1
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What about: 800 per day (total 4000) 5 days a week, and 2200 on weekends? That adds up to 1200 a day.
But if you have trouble keeping to calories on the weekend, how are you going to make it work? I mean isn't your whole problem that you just can't stick to a calorie goal on the weekends, and the weekdays are structured? I'm all for saving some calories for the weekend, but it still takes a lot of working and planning out what you are going to eat even if you have more calories. I think instead of starving your self 5 days a week, I would just try to find good average for everyday that you can stick too, and then maybe try putting in a little effort into not binging on the weekends. If you know your going out to eat and for drinks, look at the menu ahead of time, and look for something you think would be in your calorie range, plan on ordering a vodka soda water instead of a 700 calorie martini. and a splash of cranberry juice if you want, or bring packets of crystal light to dump in and make better tasting drinks. There are so many ways to go out have fun and still stay within your calories. Oh and don't worry about the retained water weight after eating out, and drinking. It comes with the territory, and is just water.
Also 1200 is probably a low daily average. Are you not working out at all. Do you sit around all day and not move at all? Why so low? Are you trying to lose at least 2lbs a week, because you think that doesn't sound like a lot because the people in commercials lose 10lbs a week? You really just need to reevaluate how and what you are eating, because in the end it's not going to be sustainable.
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#1 rule of fight club is you don't talk about fight club. The same applies here.
Don't discuss your weight loss objectives with friends, family unless they bring it up. And even then, be prepared to dismiss the topic and change subjects.Okay. So maybe I should try more realistic goals such as 1200 and exercise 5 days a week, and the overage I can move to weekends.
And you know how it is. You say "I am on a diet" and suddenly people start bringing you food and drinks and telling you to live a little haha
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It depends. What a lot of people forget is that the body is in a constant state of fat balance and fat storage. What matters in the long run is what happens over 24 hours. Within those 24 hours, though, there are a lot of things that your body uses the calories for, including bodily functions, creation of new cells, etc. With that being in mind, days where you alternate between high and low calorie days have lots of success with many people, as long as the weekly deficit is the same. It will mostly come down to what you can adhere to. If, for instance, your weekly deficit is 2,000 calories, but you decide to hit the bar with the ladies and order a large pizza, beer, and chicken wings. This can easily add over 2,000 calories over your weekday deficit.
If you follow it up on Sunday with a deluxe from McDonald's followed by a order of Chinese takeout with a side of ice cream for dessert, you could be taking in as much as 4,000 calories, therefore, by the end of the week, the deficit is entirely canceled out, resulting you in potentially not losing or even gaining weight.
Although some people can make it through "cheat days" without much damage, it is no surprise that a recent study found a lack of adherence was a bigger factor in weight loss stalls than metabolic adaptation, which only accounts for 15% at most. Although still controversial, an alternate day fasting protocol may help negate the damage of a cheat day to an extent by giving you a bigger buffer for the weekend. A better idea in my opinion, though, is to increase activity levels and calories a bit more, and incorporate some of the foods you love in your daily deficit. You can alternate between high and low days if you want, but it doesn't really matter.0 -
janejellyroll wrote: »What about: 800 per day (total 4000) 5 days a week, and 2200 on weekends? That adds up to 1200 a day.
The potential issue I see with this is that your weekends sound like they are very high but maybe not nutrient dense (with 700 calorie drinks and 1000s of calories for eating out, based on your post). Would you be able to truly meet your nutritional needs on 800 calories a day, 5 days a week? This can be an issue if one is allocating lots of calories to alcohol.
I'm about 99% sure nutritional needs would not be met on the plan the OP suggested.4 -
Here here! I've often said "I'll have this because I'm an adult" until I realized, I wasn't making good adult decisions.What I am gathering is I need to grab a handle on my weekends and not give in to peer pressure haha
It's ok to get the salad instead of the fries (or not if the salad looks loaded with cheese, croutons and dressing). Go on some bartender websites and look up new drinks that may be less calories, or have a single rum and coke instead of a double (ok that's my poison of choice usually - well Makers lately) and learn to enjoy it more. I do agree that likely also at least 1200 for the weekdays would be a much better solution too.
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JeromeBarry1 wrote: »Since VLCD is 500 calories and should only be done for no more than 5 days under a doctor's supervision, I'm not going to advise you do it while supplementing with plenty of vitamins wink wink. However, if you accurately log everything you eat every day including your weekends and can prove that you have a weekly calorie deficit, you should be able, over a very long time, to notice some weight loss. Mentally, I wouldn't want to try it. I'd crash and burn on Tuesday.
No, very bad idea. As mentioned VLCD should be under a doctor's care.0 -
I have a chinese and maybe a bar of chocolate on a Saturday night most weeks, and I am still loosing.
It can be done but will slow down your journey. I had a bad week eating wise 2 weeks ago had two big takeaways and stayed the same weight. So you might maintain more than lose but its surly hard to eat 4000?0 -
I do intermittent fasting. You don't track calories just have an eating window. I do the 16/8 window. Then there's the 20/4. I train fasted a few times a week. Fasting works for me I've been doing it for a few years sometimes im not consistent like a day or 2 a week something will come up. it helped keep me under control with my food intake and maintain my weight. Since I'm active I never go under 1500 calories even on lighter days. You could also do flexible dieting where you track micronutrients for weight loss, maintaining or build muscle. As much as it sucks for the alcohol part that has a bit of calories cut it back in moderation to occasions and try red wine or dark beer that has benefits like antioxidants and reduce cholesterol levels.0
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I do the same thing..it is so frustrating..because you count calories all week long and feels like hard work..then you never get anywhere. I'm just going to make sure I exercise on weekends to offset calories and use exercise as the way to fix it. Sticking to low calories just won't work for me on the weekends.0
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i mean, yeah. but i would pick a calorie goal for your week days that will create a sufficient enough deficit for your weekends. that way you can "bank" those calories during the week and use the on the weekend... while still staying under a weekly calorie goal which = weightloss. it's truly about commitment, though. you're going to have to make the choice to commit to a calorie restriction somewhere. i'm definitely more strict on weekdays and enjoy a little more on weekends. but, it's moderate and i still track everything.0
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Would anyone like to start a group on insta where we help keep each other accountable and motivate throughout the day? I feel like this would be a great way to stay conscious of what you're eating.1
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Yeah, no. 800 calories all week is all kinds of a bad idea, and you can STILL blow your whole deficit if you lose control after a couple of drinks.
Remember: The more you drink the more you'll just eat and not write down. Also remember: If you'er drinking *out* you don't know how many calories are in those drinks. Bar drinks tend to use a lot more syrupy mixers than the traditional recipes. Just compare "Margarita mix" contents to an actual margarita recipe, for example. And pours can be bigger of the sweet and cheap (to fill up the glass without blowing the bar's budget on the expensive stuff).
I'm all for having days that aren't as strict. I do it myself. Btu there's a difference between "i'm going to eat a bit more on the weekend" and "I'm going to eat 3000 calories plus a pitcher of sangria."2 -
Why do you feel like you "have" to drink when out with friends? If your friends won't hang with you because you won't drink they're not friends.
It's not hard to say "no" to a drink. If someone asks why, just tell them, "I don't want to". If they bug you, ask them why they're drinking so much and shut them up.
I do think there's something genuinely wrong with society when people who refuse to drink get weirder looks at social events than people who are blotto drunk. You just have to have a backbone and refuse to be affected by the weird looks.8 -
This is me to a T I do good all week and then I don't know why but I associate the weekends with splurging and it's become an addiction I need to break this habit it is sabotaging me I don't know why I feel like I need to eat Mexican and Chinese and hamburgers on the weekend.... and I know people are going to say you're maybe not eating enough during the week I don't know but I am eating enough I mean in around 15 to 1600 cal during the week I've just been doing this for the last year and yes I did drop 20 some pounds but I just need to break the cycle I have already gained five of those pounds back I don't want to gain the other 15.1
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oliviaguerrero01 wrote: »Would anyone like to start a group on insta where we help keep each other accountable and motivate throughout the day? I feel like this would be a great way to stay conscious of what you're eating.
Start one up and let us know
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I'd say it's a start, atleast compared to what you were probably doing before.
That being said, it's not THAT hard to cut back a little when going out with friends. You don't need the 700 calories foo-foo drink. You can get a light beer for around 100 calories a bottle. Or a glass of wine. There are also a ton of mixed drinks that you can get that are lighter. I usually stick to the beer or wine so you'll have to search those drinks on your own, or I'm sure there are threads about it on here.
In terms of food, many restaurants have lighter calorie options. Check out the menu if it's a chain restaurant or you have an idea of what they have and add up your calories before you go. Or, like others have suggested, eat half of whatever you order.
You don't have to tell anyone you're on a diet, but usually a "I've been eating like crap lately and totally craving something light and healthy" is usually a good enough excuse to keep the negativity away.1 -
I usually eat within my calorie goal during the week and then allow myself to eat at a maintenance goal on the weekends. I log strictly during the week and then I don't stress on the weekend if I go a little over or estimate my calories more freely. I don't really drink alcohol very often though but I do eat out quite a bit on the weekends. Another thing I will try and do when eating out is look and a restaurants nutrition guide and menu before going (if possible) and then I can at least try to budget my calories for the day based on that.1
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What the heck are you drinking that's 700 calories? How about a few glasses of wine and some grilled meat and veggies?0
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Just another chime in which sort of echoes what others have said.
Looking at weekly or even longer totals, and banking a few calories for an occasional splurge makes a lot of sense.
Occasional and splurge are the key concepts.
A single meal on the weekend represents maybe 5% of your week. A Friday night through Sunday night all you can eat and drink vacation represents 42.9% of your week.
Splurge involves eating above maintenance; but by the time you get past 2x of your maintenance calories, you're exceeding my definition of "splurge".
If I recall correctly the OP mentioned continuously increasing weight in spite of eating at a deficit the rest of the week.
Many of us here have looked back at our "younger" days and said: "no wonder I gained weight when I was drinking 2000 Cal and eating 4000 Cal worth of Pizza in a day, and doing so again and again and again".
Sorry OP; but, if you want a different outcome you need to address your lack of weekend limits.3 -
My hubby likes to go out quite often. We usually split a food order between us or both of us take doggy boxes home for meals later on.
As far as the drinking.......
I'm a fan.....
scared ya huh.....
a shot is about 65 calories of just about any non flavored booze. Most bars will pour about 1.5 shots in a drink.
I don't care much for diet sodas so I carry my own flavoring mixes with me. Such as the sugar free crystal light individual tubes. I order a vodka in a very tall glass. Since we are regulars, they know to put mine in a beer glass. Then I have them add soda water. The only thing is to add the powder very slowly as it will start to fizz and run over the glass and all over everything.
I usually have them add more soda water after I drink about 1/4 of the glass because it is always too sweet for me.
If you are sitting at a table where you might not feel comfortable asking for more soda water, just ask for a soda water back also when you first order, then you can add if needed.
Hope some of this helps.0 -
One quick thought... if you feel some form of peer pressure (for lack of a better phrase), and need some validated support to NOT drink... establish yourself as the group DESIGNATED DRIVER... you then can be expected to eat and drink more responsibly... and you might just help yourself and friends avoid uncomfortable consequences.0
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