Balancing Calories on a week to week basis

Amandabelanger614

Hi,

I have been keeping a food journal for two weeks now. Trying to budget around 10,500 calories a week, but only eat 5000 calories between Monday-Thursday (1250 calories/day). This leaves me 1833 cals per day for Friday, Saturday and Sunday. I am having troubles doing this. Does anyone have any advice on how to balance calories for the week? Or, how much cheating is actually the right amount on the weekends? I struggle when i go out to bars and restaurants with friends. This past weekend, i averaged around 3000 calories Friday alone. Sigh. Any advice would be greatly appreciated!

Thanks!

p4ulmiller

Well, your maths works out.

Your choice is to either reduce your calories per weekday, or moderate at the weekend.

You could also up your cardio during the week (run, swim, cycle) to gain some extra calories.

Derf_Smeggle

For myself, I had to eliminate a large amount of my processed sugar intake. It took 2 to 2-1/2 weeks, but for me it greatly helps my cravings. Interestingly, was reading an article this week on the study of sugar and microbiota in the intestines. There is a correlation between excessive sugar consumption and growth of gut bacteria that appears to encourage weight gain.

I like to have drinks with friends a couple of times a week too. To keep that in check and avoid the sugars in the mixers and sodas I switched over to ordering liquor neat, or on the rocks. Keep in mind though that "on the rocks" typically means between 2 (59 mL) and 2-1/2 ounces (74 mL) of liquor. This translates into approximately 150 to 210 calories depending on type of liquor. I usually nurse one drink while I'm out, then just hit the water.

Keep in mind also that "bar food", by which I mean the deep fat fried appetizer type foods can kill your calorie goals quickly. Damn my love of jalapeno poppers!

Lastly, I'm a convert to effects of cognitive behavior. Thinking "I cannot have..." is denying yourself something and sets up a dissonance between deny/desire. Thinking "I do not want...." followed by 1 reason you have made this choice takes control of your behavior in a more positive way.

Amandabelanger614

I was under the impression that you should not work out if you are eating less than 1500 calories a day. Do you know if thats true?

Luckily for me when it comes to bar food, i can't. I have non celiac gluten sensitivity. It's just none of my friends have to diet to stay thin or want to loose weight. So it's my battle alone, which is why it's easier during the work week. Then when i go out, i intend to drink vodka-diets...and then i drink more and want something else.

I need to improve weekend self control for sure.

Derf_Smeggle

I hear you Amanda. I became really good friends with a bottle of Eagle Rare SB on Halloween to the tune of about 900 calories. It boils down to choices. That night I chose to be very, very inebriated...

I think the 1500 calories and no workout is questionable. You have to look more at safe calorie deficit and achieving a Net Calorie Goal. For example, I'm achieving roughly 1700 calories per day NET. I may eat 1900 to 2100 calories minus 200 to 400 calories after exercise, hiking, aikido practice, etc.

WalkingAlong

Exercise is always good for you, regardless of your diet.

Giving up booze makes dieting a lot easier. Plus you can be the designated driver! Or if that's too extreme, only go out one night a week or only allow yourself 2-3 light cocktails a night. And no bar food. Pack a Quest bar in your purse or something.

Sometimes I think it's easier to just pick a level daily calorie goal. I think you might get more accustomed to that calorie level and not feel deprived on your low-cal days and feel like bingeing on your higher cal days.

Amandabelanger614

My problem with an average range of calories, like you said, is that i will always eat up to the max allowed per day. Food is entirely mental for me. I will eat until i am sickly full, and still want something sweet after. Grew up that way. UGH!

This forum is great!!!

WalkingAlong

Well, most of us eat up to our allowance. That's normal when eating at a deficit. But if your range is sensible it's not a problem. Most of us also enjoy being full and then having sweets. It's just human biology. Don't feel like your background is sabotaging you. Losing weight is hard enough without feeling like you have unique challenges. Good luck!

debrag12

Isn't saving your calories for weekend drinking called the Alcorexia diet. It's not what the OP is doing (I hope), her calorie intake is still low.

WalkingAlong

I don't think anyone would call 1500 calories per day average, even at 1250-1800 levels, anorexic. And it'd be hard to be much of an alcoholic at 1800 calories, 3 days/week, I think.

Amandabelanger614

I am not an alchoholic? I am 21. Yes i like to drink, on the weekends. I also enjoy sweets and Mexican food with my friends.... which is why i try to save up my calories for the weekend.

debrag12

I didn't say she was doing it, it just came to me as I'd never heard of it until recently and it is extreme.

Derf_Smeggle

Amanda, I would say if you are able to lose weight doing it that way, then great. I usually have 1 day per week where I go over calories and eat more a maintenance level.