Calorie control, can someone help, please? :)
CiaraKirby
Posts: 4 Member
Hi, just downloaded MFP and I can't wait to see the results. Currently on slimming world and after losing 1.5 stone, I've hit a wall. Getting quite bored with it. I don't want to lose momentum when I've done so well. I wanted to give calorie control a go. I've put in what I've ate today, and I've gone over by 200. Didn't have the app until this evening so I wasn't as aware, but saying that, If I do go over my calories, by reducing the next day, will that even me out to keep me on track? Might sound like a silly question but I'm trying to figure all this out. Thanks.
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Replies
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Yeah, your body doesn't run on a 24-hour clock when it comes to calories. If you go over one day, you can make it up the next. You can "save" calories on a weekday and apply them to the weekend, it's pretty flexible.5
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That's great to know! And from experience, will the simple calorie control work, or is managing the nutrients very important also?0
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CiaraKirby wrote: »That's great to know! And from experience, will the simple calorie control work, or is managing the nutrients very important also?
Your weight loss is going to be determined by your calorie intake. Nutrients are for meeting your nutritional needs.7 -
Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
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Oh that's brilliant, thanks so much !!
Excited! 0 -
Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
FYI you only get this if you are signed up to Premium.
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BattyKnitter wrote: »Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
FYI you only get this if you are signed up to Premium.
I have that same view on my weekly report and my account is free.5 -
janejellyroll wrote: »BattyKnitter wrote: »Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
FYI you only get this if you are signed up to Premium.
I have that same view on my weekly report and my account is free.
I get this every week too sent to my email and my account is free2 -
BattyKnitter wrote: »Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
FYI you only get this if you are signed up to Premium.
Actually, everyone gets this. From the web page, click Reports > Weekly Digest.0 -
No I get it and Im not signed up for premium0
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If I'm over by 200 I'll intake 100 less for 2 days instead of 200 in one. Spread it out it makes it easier.0
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Actually, everyone gets this. From the web page, click Reports > Weekly Digest.
I didn't know we could see weekly reports! Thanks!
It's a bit hidden, I had to click on reports => export data and only then did weekly digest pop up as an option. I've never wanted to export my data so I didn't know it was there.0 -
jefamer2017 wrote: »If I'm over by 200 I'll intake 100 less for 2 days instead of 200 in one. Spread it out it makes it easier.
If you chose 0.5 pounds weight loss per week as a goal, that would mean your calorie goal is estimated to be 250 calories lower than the calories you'd need to maintain your current weight. (If you chose a faster rate, it would be even more than 250). The implication is that if you went 200 over goal, you're still in a calorie deficit for the day, so if you decide to simply ignore it, you'll still lose a tiny bit of weight (may take a few days to show up on the scale
). So, that's an option, too, without much sacrifice - forget about it for the partial day and go for your new goal tomorrow.
One of the beauties of calorie counting is that you can begin to understand what your choices mean, and make rational decisions. For example, if I'm losing a pound a week on average (500 calorie daily deficit), and I decide to eat 1000 calories extra on my birthday (woohoo!), I've delayed reaching my ultimate goal weight by two days. That might well be worth it, for a special occasion, as long as I don't do it too often.
Frankly, I think trying to make up for over-goal days after they happen is mostly a mistake, as it can set up a restrict-then-binge cycle. If I know in advance I'm going to have an over goal day, I might eat slightly less for a few days in advance, maybe get a little extra exercise, certainly eat lightly the other meals the day of the event, in order to "bank" calories to "spend" on the special meal. In this scenario, the special meal takes the place of a compensatory binge, and leaves me even up. If I went over goal unexpectedly while losing, I pretty much just got back on plan the next meal/day, and didn't worry about it.
Just another possible option! 3 -
If you're over 200 calories, do some jumping jacks and burn them off.
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NYCDutchess wrote: »If you're over 200 calories, do some jumping jacks and burn them off.
Yeah, that would be an awful lot of jumping jacks.6 -
If this is your first day I wouldn't try to compensate for the 200. That is not really a good way to start, IMO. It might create a "hurry up" mindset while you need to move slow and steady. I think you should give yourself a week to adjust and chalk the 200 up to a learning curve. Just like @annpt77 said the worst that happens (if you logged accurately) is that you will lose less. Going over on your calories a little does not mean a weight gain.2
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NYCDutchess wrote: »If you're over 200 calories, do some jumping jacks and burn them off.
When that happens to me (slightly over for the day) I'll usually take a quick walk. I can do like a 1 mile walk in less than 20 minutes and it burns like 80 or 90 calories. Takes the "edge" off my over indulgence...!NYCDutchess wrote: »If you're over 200 calories, do some jumping jacks and burn them off.
Yeah, that would be an awful lot of jumping jacks.
What's 1500 jumping jacks amongst friends? 6 -
Some people find that things work better for them when I track my calories looking at the week as a whole. To use MFP in this way, go to Reports > Weekly Digest. This is what mine looks like today.
Using MFP in this way, you can see for each week how you're doing and what you need to do to keep your weekly goals, whether that means a bit more exercise or cutting more calories or seeing that you can afford that little treat you're craving.
By the way, what's a "Soupsie"? Is that like a snack?0 -
Thanks everyone for the advice! Really enjoyed my first proper day, found myself making healthier decisions, so feeling good!
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