Stressed about food at social events or scale fluctuations?

MinimalistShoeAddict

Are you worried your social outing will "ruin" your ability to hit your daily calorie/macro goals?

Do you like to weight yourself often but get upset about large day to day fluctuations?

Here are two tips I use to eliminate such concerns:

1. I track my calorie and macro targets on a WEEKLY basis. If I have already hit my daily average TDEE goal but am in a social situation and/or still hungry I have no problem eating more. If I am under my daily average TDEE goal (or short on protein, fats or fiber that day) and I am full I stop eating without any concern. By tracking progress towards my weekly targets I can automatically adjust my revised fat, protein, carb and fiber goals for all subsequent days of the week (using Google Sheets, etc.) based on my intake. Therefore I am easily able to "make up" for high calorie (or low calorie, low protein, low fat etc.) days later in the week and have no need to feel "guilty" about being off the mark on specific days. Some people may choose to use this method to have higher or lower calorie days on purpose to support their social or exercise calendar.

2. I weigh myself daily but only track my 7 day rolling average weight. This allows me to see trends but eliminates all large day to day fluctuations due to hydration levels, sodium intake, glycogen storage etc. If you are a woman you can also use a rolling average to smooth out TOM scale weight changes. Feel free to change your tracking period from 7 days to 14 days or anything else you choose. There are websites that can do this for you or you can use Microsoft Excel, Google Sheets, etc. to automate things. Here is one such website (which I do not use personally but appears to do what I discuss):
https://trendweight.com/

These tips may not be for everyone so use or disregard them as you will. I am merely sharing something that has helped me

Hollie_downunder

Great advice!
I might try the weighing daily and logging weekly, at the moment i only weigh weekly but the scales haven't been going to my favour (silly season not helping!)

But at least i don't need to feel guilty on the weekends as i'm usually under during the week