AnnPT77 wrote: »
It's also possible that (#3) you simply burn slightly fewer calories than the number that "calculators" spit out, too, unfortunately, though I wouldn't leap to that assumption too quickly. Keep in mind that they give you an estimate of the population average for your demographics, more or less, but that in reality not everyone is exactly average. Same thing can happen with "fitness tracker" calorie estimates (mine is way wrong, as is MFP).
Anecdotally (which is a big word for "I can't prove it" ), some people seem more inclined to subtle activity down-regulation at reduced calories, so that maintenance calories can gradually be increased to find the beneficial level, i.e., increase will trigger up-regulation. Also, keep in mind that daily life activity matters (and is where some of the controllable side of activity up/down-regulation happens), so that there can be maintenance-calorie benefits by consciously trying to be more active in routine daily life.
None of the above should be taken to be disputing the part I bolded in your post. I think that's 100% the right strategy.
BTW, I'm a very uneven eater, consistent most days but quite indulge-y occasionally. I do calorie bank, but experience suggests that going way over my maintenance calories occasionally has less scale-weight impact (after the water/digestive-contents scale jump drops off) than I would've expected from the calorie intake. Perhaps there are absorption limits in a body that's not used to it? Dunno. This is not an approach I'd recommend, but you did ask what others do!
If I start getting a little heavier than I'd like, regardless of how, I need to stick to my slight-deficit routine daily goal more often, and rein in the indulge-y days a bit, and weight will start creeping slowly down again. (I'm just about to start into year 5 of maintenance, BTW, BMI 22-point-something this morning).
koalathebear wrote: »
but have to say that the endless work Christmas parties are proving a bit of a strain simply because I find it a little harder to log accurately at such events.
pyrusangeles wrote: »
I have my calorie goal set slightly below my true maintenance. This gives me a general guideline to follow on most days, and it allows me to have a day or two each week where I indulge a bit without actively counterbalancing the overage. If I haven't had a reason to indulge and I get extra hungry, I know it's ok to have more. At this point I can feel intuitively when I need more or less calories. My weight fluctuates within about 3 lbs and has been for about six months now.
PAV8888 wrote: »
To your original question, I tend to write off the previous day and continue on with the normal plan.
With two, to my mind small, caveats.
If I don't feel like eating early the next day, I don't do so. So I often have my "breakfast" later. BUT, if I also find myself not eating anything till later in the day, I will usually have something small even if I am not yet "feeling it". It has been my observation that waiting too long the next day tends to lead to too many cookies when I am finally "hungry" again--so I short-circuit that.
If I have a large overage--in the 33%+ of TDEE range for me, I just might push say 7 to 15% of my TDEE to my next day's "just after midnight" section as a "warning" to not overdo things.
This falls into the category of "mind-games"; but, I am perpetually set to ~-200-300 on MFP, and habitually go over because I am "anti-allowing red to rule me"
By pushing 200-450 Cal to the next day I become slightly more budget conscious the next day. You see I am normally fairly unthinking and don't pre-plan much other than checking my budget and choosing "less caloric more filling go-tos" or "hey let's go crazy the sky's the limit" options while deciding on my next meal.
So if the budget shows the sky's the limit... I might crack open a chocolate bar while staring at the fridge and pantry trying to decide what to put together to eat, and I've certainly done that more than once! If the budget is tighter... I might have an apple or crack open a 0% yogurt and add some all bran for just about the same amount of calories but much higher food volume instead.
All this to say, I guess, that the next day after an overage I tend to both naturally and on purpose try to stick closer to my goals than otherwise <unless, as mentioned above I am hit by a series of events in a row>
koalathebear wrote: »
So ... I managed to get back on track after the slight but entirely expected and predicted deviation in December during the holiday season...
Alas, as many people would know, Australia's currently being devastated by horrific bushfires. I'm in Canberra and although (given that we are not in the firezone) what we are experiencing is in no way near as awful as the people who have lost their homes and indeed their lives - Canberra is getting the smoke.
As an illustration, from being one of the loveliest, least polluted and cleanest cities around, we now have the worst air quality in the world:
If you look at this this website, you'll see that with a hazard level of 5696 in some areas (200 being the point at which air quality is considered hazardous), many parts of Canberra are 28 times the hazard level ...
Government is recommending we all stay inside, problem is Aussie homes are frequently really badly insulated so inside is still very smoky - eg, our house (when unfiltered) had air quality levels of 500+ ... P2 masks are sort of helpful but not really if you read what the Government says here ...
Exercise is a no-no because all the gyms are smoky, our houses are smoky, outside is smoky (no walking the dog)... I pretty much can't afford to do anything right now that will exert me ... So I have to stick within my calorie budget unboosted by exercise ... I'm not sure how long the smoke will last ... The bushfires will be with us for a long time... My fitness woes are nothing compared to the bigger problems out there - but they do present a challenge to maintenance for me.
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