I think I figured out something ?
chelseyperry735
Posts: 34 Member
Hey everyone ! I have a math analysis . My maintenance per day is 1840 and to lose .5 lb I eat 1590 per day . That being said my maintenance for one week is 12880. If I were to eat 1590 for 6 days then I would have 3340 calories left for the seventh day . So would I be able to indulge one day a week to let's say 2500 calories if for the rest of the week I ate at 1590 ? Because then wouldn't that bring me to still under 12880 meaning that I would still be at a deficit and still losing . I would just be losing very slowly . But this being said I also exercise 5-6 days a week without eating back . So I could still make it to almost .5 loss a week with a really good free meal day
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Replies
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I hate word problems.
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You could, but part of the point of eating at a minimal (or fairly minimal) deficit is to be able to sustain it without having to resort to things like that, and eat back at least some of your calories if you're using MFP calculations.1
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Indulge/cheat days set people up for failure.7
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I've never seen this work. If I have a "cheat day" the only thing it cheats me of is the lower cals on the other day. I don't end up losing with this theory....2
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Yes you could.0
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I agree with @Rocknut53, however, there's nothing wrong with looking at your calorie intake for the full week instead of per day. Lots of people to that so that they can eat a bit more on the weekends or whatever day they choose. If over the course of the week you are still in a caloric deficit then you should be fine.
It's the mindset that is key. Averaging out your calories over the week is fine. Doing it specifically for a cheat day can set you up for failure, IMHO. Then again, there's no one-size-fits-all so do whatever works best for YOU.6 -
I think weight loss is different for everyone, but I personally do this - "bank" calories, typically for Saturdays, which is also my weigh-in day. It works for me. I also did this when I was losing on Weight Watchers and saved my "weekly points" for the weekend most of the time. It doesn't derail my loss nor do I feel it sets me up for failure; quite the opposite, actually. I plan for it, look forward to it and work hard all week to "earn" it through my food choices and exercise on other days. Give it a try. You can always make a change if it doesn't work! Good luck!11
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I often look at my week rather than my day. Some days I am 300 under goal, some days I am 300 over. Looking at the week instead of day, allows me to feel better about the whole picture and also plan for future special events.8
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Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?8 -
As BZAH10 said, and many others....Setting up one day for gluttony is not the way to go.
Simple answer yes....a weekly deficit is technically the same thing.
One reason your question is VERY valid, and should be considered by everyone in a weightloss journey is your life isnt the same day after day.
I work Monday to Friday with a set schedule. Then on saturdays/sundays i do family outings with the kids (14 an 11) My food opportunities are far far greater on my days out with the family.
So, while i wouldnt call things a cheat day and gorge myself, One COULD sway a higher budget on the weekends to ease the week.
So rather than
1800 calories a day, One could do 1700 monday to friday and 1950 sat and sunday.
However, while this may work......do you know what would be better. Perform than reward.
Rather than starve yourself 500 calories through the week and have a free/er weekend. Try to find some time to fit in a couple hours extra exercise over the week.Then enjoy the fruits of your labour.
Remember, earn the extra calories FIRST....not later.1 -
Here's what I'm doing and it works for me as long as I meticulously log EVERYTHING.
Monday thru Thursday I eat to lose roughly a pound a week. Friday thru Sunday I eat at maintenance. I end up losing about .75lb per week.
When I first started doing it this way, I wouldn't log Friday thru Sunday. I wouldn't go crazy or anything like that, just no logging. I guess what I was doing was over eating my entire week's deficit over the weekend and not losing anything. Now that I know better and log it all, it works fine for me.2 -
This is fine.
2500 calories is not one day of gluttony. If your maintenance without exercise is 1840, 2500 would likely be your regular TDEE plus a medium sundae from Dairy Queen. Not exactly crazytown.
Do what you need to do to stay on track. When I'm cutting calories I often cut 6 days and eat at maintenance 1 day. As long as you know your plan and stick with it, you'll be fine.7 -
Yes it works...I often look at weekly totals not just daily.
But as others have said I don't call it a "cheat" and I don't go about it with abandon either. I log it and don't over eat...
for example this weekend...I ate and drank more than normal but I didn't over do it and managed to be 8 calories under my goal.
So average daily intake was 1499...goal to lose is 1500...1 calorie a day under so I should lose 1/2lb this week.3 -
It's calorie cycling. Many people do it successfully. 2500 kcal for one day is hardly gluttony IMO.9
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If the flexibility of counting your calories by the week keeps you logging and losing then its probably right for you!1
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I'd like to chime in that this works. As others have said, it is calorie cycling. NOT "cheating". It is banking calories for the days you would normally go over.
I have successfully lost weight this way in the past and am successfully losing (slowly, by choice) this way now.
It is also a good way to maintain. It is foolish to think that a person needs to eat exactly at maintenance every single day. If you have days where you are a rock star at will power then why not save up for the days you have a harder time so that you can "allow" a treat. NOT a cheat day, a savings account.
I also "save" exercise calories up for the weekend instead of eating them back every day.
*****I DO NOT ever net below 1200. YES, I know that is bad.******
It is science. We don't lose/gain on a daily basis, so if you are still within your weekly goals you will lose or maintain depending on your goals.
Wishing you tons of success!4 -
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It works. Keep careful track of your calories on all days.3
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here's my proposal for you:
Look at your maintenance at your goal weight/lifestlye. i don't know your details, so i'm gonna pretend it's 1600 calories/day.
That is MORE than your current goal (1590) to lose 1/2 per week.
train yourself to be content eating at around 1600 calories per day, and to have a healthy relationship with food at this level. That means that you can also occasionally indulge, and make up for it by eating healthy, or perhaps "banking" a few calories in the days before and after the indulgence. All without the toxic notion of a "cheat" day.
When i calculated my "healthy TDEE" for maintenance, i was surprised to learn it was right at my loss goal. Once i figured that out, i decided to quit planning my loss by x lbs per week, and instead just start eating healthy now. The weight is slowly coming off; i know it'll come off even more slowly as i approach my goal. but just as i didn't get fat in a meal, or a day, or a week, i won't lose weight that quickly. What i will do, though, is build eating habits that balance around a healthy lifestyle.0 -
alot of people do this so of course you can
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I often look at my week rather than my day. Some days I am 300 under goal, some days I am 300 over. Looking at the week instead of day, allows me to feel better about the whole picture and also plan for future special events.
I do this too. Not always, but I like thinking about it as a week vs. just each day and when I have something coming up I might move calories around.1 -
WinoGelato wrote: »Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?
Thank you ! And I just prefer not to , and yes I am1 -
I'd like to chime in that this works. As others have said, it is calorie cycling. NOT "cheating". It is banking calories for the days you would normally go over.
I have successfully lost weight this way in the past and am successfully losing (slowly, by choice) this way now.
It is also a good way to maintain. It is foolish to think that a person needs to eat exactly at maintenance every single day. If you have days where you are a rock star at will power then why not save up for the days you have a harder time so that you can "allow" a treat. NOT a cheat day, a savings account.
I also "save" exercise calories up for the weekend instead of eating them back every day.
*****I DO NOT ever net below 1200. YES, I know that is bad.******
It is science. We don't lose/gain on a daily basis, so if you are still within your weekly goals you will lose or maintain depending on your goals.
Wishing you tons of success!
Thank you !!!I'd like to chime in that this works. As others have said, it is calorie cycling. NOT "cheating". It is banking calories for the days you would normally go over.
I have successfully lost weight this way in the past and am successfully losing (slowly, by choice) this way now.
It is also a good way to maintain. It is foolish to think that a person needs to eat exactly at maintenance every single day. If you have days where you are a rock star at will power then why not save up for the days you have a harder time so that you can "allow" a treat. NOT a cheat day, a savings account.
I also "save" exercise calories up for the weekend instead of eating them back every day.
*****I DO NOT ever net below 1200. YES, I know that is bad.******
It is science. We don't lose/gain on a daily basis, so if you are still within your weekly goals you will lose or maintain depending on your goals.
Wishing you tons of success!
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I don't really know all the calorie math anymore. I just eat with "abandon" for one day and then drop all the lbs in the subsequent 2, 3 days! I would feel very very stuffed that one day and normal, energetic the next days where I could eat just some eggs, salads or lean chicken/turkey and be done.0
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WinoGelato wrote: »Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?chelseyperry735 wrote: »Thank you ! And I just prefer not to , and yes I am
If you are consistently losing at no more than your intended rate of 0.5 lb/wk while not eating any exercise calories, which is not how MFP is designed to be used, you are probably eating more than you think. Not picking on you - studies show this is common.
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kshama2001 wrote: »WinoGelato wrote: »Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?chelseyperry735 wrote: »Thank you ! And I just prefer not to , and yes I am
If you are consistently losing at no more than your intended rate of 0.5 lb/wk while not eating any exercise calories, which is not how MFP is designed to be used, you are probably eating more than you think. Not picking on you - studies show this is common.
Yes this.0 -
kshama2001 wrote: »WinoGelato wrote: »Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?chelseyperry735 wrote: »Thank you ! And I just prefer not to , and yes I am
If you are consistently losing at no more than your intended rate of 0.5 lb/wk while not eating any exercise calories, which is not how MFP is designed to be used, you are probably eating more than you think. Not picking on you - studies show this is common.
Thank you for the help , but I don't understand what you mean ? Are you saying that I should eat back some of my exercise calories ? How can I be eating more if I'm not eating the extra calories given from exercise ?0 -
chelseyperry735 wrote: »kshama2001 wrote: »WinoGelato wrote: »Yes it will work. Many people (myself included) bank calories during the week for a weekend indulgence. I don't call it a cheat day, to me that implies throwing all caution to the wind, and mine is still planned and logged. I save 100/200 cals during the week which gives me an extra 500-1000 cals on Friday or Saturday.
Something to be aware of, you might see a jump on the scale the day after, from water retention.
Why aren't you eating back any exercise cals?
Are you losing at 0.5 lb/wk now?chelseyperry735 wrote: »Thank you ! And I just prefer not to , and yes I am
If you are consistently losing at no more than your intended rate of 0.5 lb/wk while not eating any exercise calories, which is not how MFP is designed to be used, you are probably eating more than you think. Not picking on you - studies show this is common.
Thank you for the help , but I don't understand what you mean ? Are you saying that I should eat back some of my exercise calories ? How can I be eating more if I'm not eating the extra calories given from exercise ?
I haven't lost consistently .5 lb a week , I haven't really been weighing myself very much to be honest .0
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