Scare me into changing my bad habit?

WendySPWarren

Since i've started paying attention to my cal intake, i've noticed I seem to have a bit of a bad habit when it comes to eating. This is something I have never really noticed or paid attention to in the past, but now it's staring me in the face.

Thurs and Friday I nearly always go over (usually putting me around 1,400- 1,700) as I have weekly meetups which usually involves eating junk food and having one or two casual drinks. Saturdays I will go WELL over if I am going out, though I probably only go out twice a month, maximum.

For the rest of the week I'm usually under my cal goal, or I'm only just barely reaching it. Unless pizza is involved, I tend to have a small appetite. On the days where do manage I reach my cal goal while maintaining a 'healthy' diet, it's because I've force-fed myself. Going to gym has increased my appetite, but it also means my food goals are increased, so it just cancels itself out.

I know my up-and-down eating can't be good for me, but I imagine my habits are probably worse than I realize.
Mostly, i'm just looking for people to give me a bit of information that will either put my mind to ease, or scare me into changing this habit of mine.

Also, tips on how to increase my appetite would be excellent.


Thanks guys!

JesterMFP

The ups and downs are fine as long as you're getting a reasonable intake of calories across the week, and you don't feel weak/tired on the days you eat less, and your workouts aren't suffering. Lots of people do what they call "calorie cycling"; you absolutely don't have to eat the exact same number of calories every day. If the days you go over your goal cancel out the days you are under, and over the week you are averaging your calorie goal for each day - then you're fine (assuming your calorie goal is right for you!)

I would just be aware of what those weekly averages are, and be careful not to go too far in either direction. It could be easy to let either the over-eating or under-eating overtake. (I say "over-eating" - it's not really that if you're still under/at your maintenance level, but you know what I mean). And, I wouldn't worry about those two days a month of going well over either. That's life! If you get to the point where you're not losing anything over several weeks, then those are the days you can look at to make changes, but otherwise, you're doing fine!

ETA: tips to increase appetite? Eat more! So, if you find you are under your goal for the week, then definitely eat more. Under-eating can lead to a reduced appetite, so just the act of eating more should increase it. In the meantime, if you're trying to get cals in - aim for calorie-dense foods, especially those that are higher in fats. Eggs, cheese, nuts, peanut butter, seeds, full-fat dairy, avocados, butter, oil on salads, oil in cooking. It can be easier to drink your cals, so milk, nut milk, smoothies & protein shakes. If you're eating "low fat", "lite" or "diet" products, switch to the full fat versions. Unless you've got a medical raeson to be, don't be afraid of fats.

servilia

I agree with keeping track weekly if it makes you feel better. Calorie cycling can actually be pretty effective.

witchy_wife

I do a take on 5:2 fasting some weeks. For two days I eat 500 calories a day, for three days I eat around 1600 - 1800 and for two days (normally Sat and Sun) I eat over my TDEE at around 2300 calories. Works for me

Skrib69

I agree. I try to keep under on a daily basis, but if I do go over a day I will make sure the weekly average is about on plan. What I find harder is accurately sizing the portions in the first place for the log, but that's another story!!!

WendySPWarren

Oh wow, thank you! That's a big relief.
Is there any way I can find out my average cal intake over a week?

servilia

Yes go to reports and click on nutrition.

WendySPWarren

Yes go to reports and click on nutrition.

Thanks! I've got it.
Looking over it, I seem to be doing ok overall. It would be great if there was a daily average calculator that would show the precise number- But that's probably just the anal science student in me coming out. :P

WBB55

Do you have the MFP ap on your phone? It has slightly different reports, and one of them shows your weekly totals.

WendySPWarren

Do you have the MFP ap on your phone? It has slightly different reports, and one of them shows your weekly totals.

Cheers! I've opened it up on my phone and I think I've got it all worked out now. This week I've considered to be a 'naughty week', but it looks like I've only gone over by 8 calories! On the other hand, previous weeks where I have thought I've done well in, it appears that I've actually been under, so i'm going to have to make sure I pay attention to the weekly averages from now on.

Thanks everyone!

fatty_to_fitty

I don't think being up an down matters too much don't let the down days be too low though.

These additions to your routine may help

More fibre for longer lasting energy if your working out more
Less processed food like pizza -I love pizza and feel your pain
When out drinking stick to spirits and diet coke or tonic water. Wine and bottled drinks or beer are much higher calories and sugar. Gin and Vodka are good options

We all need to make improvements as we go along