More than 1 cheat day and still possible to lose?

focuseddiva

By the end of this week, I will have logged 15 days on MFP. Despite my best efforts to be strictly within my calorie goal (1200), I find a pattern emerging. Which is ... eating close to calorie budget for 5 days and having two days where I go closer to 2200. I also exercise a decent amount and don't try to eat those cals back. On average, it looks like I am hitting 1500 -1600 cals (not net) eaten per day.

I didn't plan to overindulge 2 days per week, but there it is. Real life. Hunger happens.

Just wondering if this will interfere with my weight loss. I have not weighed in yet from starting -- I am giving myself a full two weeks on this to see if what I'm doing is working. If I don't see a loss (I'm being realistic and hoping for a 2-pound loss, so a pound a week), then I'll know I need to really get--and STAY--close to 1200 cals eaten per day. But, I really did want to see if I could be a bit more flexible and listen to my body when it is hungry. I am hoping the law of averages factors in and that a loss is still going to happen.

Anyone else have more than one "cheat" or "overindulge" day per week and still seeing a loss?

diannethegeek

The answer is that it depends. If your TDEE (Total Daily Energy Expenditure) is below 1500 calories, then you would gain over the week averaging 1500 calories a day. If it's above 1500 calories you should still lose, though perhaps at a slower rate.

There are a lot of online calculators to get an estimate of your TDEE. I happen to like this one: http://scoobysworkshop.com/calorie-calculator/

jennybennypenny

If you're an average woman, your total daily energy expenditure (TDEE) is probably around 2000 calories. If you exercise regularly, it's probably more. If you're hitting 1500-1600 average, that's a deficit of 400-500/day, and still a loss of roughly a pound per week.

It might be better to adjust your daily goal to be more realistic--if 1200 feels like too little, it is. Eat 1600 every day and it'll be easier and you'll be less likely to have those incredibly hungry days.

The body is all about the law of averages. I definitely look at my weekly intake every week because some days I'm hungry and go over, some days I'm less hungry and end up with extra calories. It all averages out!

chankanaab07

I hate to just say "it depends," but it really does As in, just how bad are your cheat days? Are you going over calories by a little or a lot? Because if it's a lot, it could negate many of your positive strides earlier in the week.

I am a big fan of listening to your body. If you're within your calorie window and still hungry at the end of the day, eat a little something nutritious, even if that means "going over" a smidge.

BlueBombers

I do cheat meals and sometimes more than once a week. I just fit it into my day and it hasn't worked against me.

AmyRhubarb

By the end of this week, I will have logged 15 days on MFP. Despite my best efforts to be strictly within my calorie goal (1200), I find a pattern emerging. Which is ... eating close to calorie budget for 5 days and having two days where I go closer to 2200. I also exercise a decent amount and don't try to eat those cals back. On average, it looks like I am hitting 1500 -1600 cals (not net) eaten per day.

I didn't plan to overindulge 2 days per week, but there it is. Real life. Hunger happens.

Honestly, the 1200 goal is too low for many of us, especially if you're not eating your exercise cals back. MFP is set up that the daily goal you're given already had your deficit built in, meaning eat TO GOAL every day, do zero exercise and you'll lose weight. Burning more cals through exercise creates a much larger deficit, too large, and can backfire on ya in the long run (or even the short run in may cases!). This is why MFP adds those cals back into your daily goal - your daily NET cals should be at or very near goal, not way under.

And yes, real life happens, with holidays, birthdays, dinners out, parties, etc - trying to restrict yourself to 1200 cals all the time doesn't fit all that well.

I don't know how much weight you've got to lose, but if you set your goal to lose 2lbs a week, change it to 1/2 or 1lb a week (unless you've got 100+lbs to lose). This is a more realistic goal, and will give you a higher daily cal goal. Then use MFP as intended - eat your cals, all or darn near most of them - food is fuel! Exercise, drink water, take rest days, get good sleep, and have patience.

focuseddiva

Ok, I just tried to figure out TDEE. It tells me 2411 to maintain. I put in light exercise -- b/c I have a desk job, but I do cardio 5 times a week and strength twice a week. BMR is 1556.

I'm 41, female, 180, 5'8" -- looking to get to 155.

As for how crazy I go on cheat days -- well, the past couple of ones have shown that I eat my 1200 or so cals and then, in the evening, find myself eating a couple bowls or cereal, some string cheese, crackers, etc. To the tune of about an extra 1000 cals, so 2200 cals for the day versus 1200.

WHich is WAY better than what I sued to do-- binge and binge, probably upwards of 3500 cals for the day. I'd hardly even call 2200-2400 cals a "cheat" day, all thing considered.

AmyRhubarb

If your BMR is 1556, then 1200 is definitely too low.

I use the TDEE method, started it about two years ago and have had my best success with dropping the fat since then. I'm 45, 5' 8", starting weight was 162lbs, and I have since dropped as low as 133, but tend to stick around 140 lbs lately. Went from a size 10/12 to a 4.

I love the freedom that knowing my BMR and TDEE gives me - those are my parameters and I eat in between those two numbers. Works great for me.

focuseddiva

So do you recommend I stick to around 1500 calories per day? That actually makes me feel better about what I've done over the past week or so. I was at about 1300 per day, then had two days of about 2200 -- which averages close to 1500. That seems much more doable to me.

Francl27

Use this site http://scoobysworkshop.com/calorie-calculator/ with a 20% deficit.

MFP gives you 1200 when you select 'lose 2 lbs a week' typically, but you're supposed to eat your exercise calories back.

Rai007

i do the same and still lose. only exercise allows for those cheat days just check ur weight. that will tell the real story or your measurements

focuseddiva

Awesome. If this works (sticking to around 1300 a day eaten with TWO days built in to eat around 2200 a day), I will be thrilled. It actually will show me I don't have to be "all or nothing."

And if it doesn't work, I will dive headfirst into a pizza. Did I write that out loud?

Rai007

do let us know ur weigh inn and do exercise on the overeating days aswell

focuseddiva

I totally will. I weigh in on Saturday morning. Last posted weight two weeks ago was 180. So we'll see. I *think* my clothes feel a bit looser but I could also be hallucinating from hunger. Kidding.