What to do when you blow your calorie budget

heyspearsy · February 2019

Hi everyone,

Interested in your opinions. I currently have my calories set near, or ever-so-slightly above, my maintenance levels. I adjust every month based on weight results.

The past 3-4 days I've found myself eating and drinking well above my budget. Think 1-2000 above.

How should I handle moving forward? Some options are a) to stay the course and carry on, b) have a few days of deficit to balance out, etc. I'm pretty comfortable just shrugging and moving on, but am interested in what others have found worked for them.

Thanks in advance for your ideas.

quiksylver296 · February 2019

Stay the course. You don't want to set up a binge and restrict cycle.

heyspearsy · February 2019

Yes it seems to me staying the course would also be easier on the mental health side of the equation.

Crafty_camper123 · February 2019

Option A is probably best. If you do decide to go with option B, don't cut it back too much or you'll run into hunger induced binging (as mentioned above).

To clarify on option B, this is why I treat my calories as a weekly budget. If I know I have a high calorie event I can "bank" my calories to earn a few extra for the event. I usually cut about 50-100 calories a day to save up. Or, if I had a last minute dinner outing or overindulgence of some kind, I basically consider it "borrowed" from my weekly budget, and will then cut 50-100 calories from the days following. I like to stick to around a 100 calorie limit for this to reduce the likelyhood of hunger related binges. 100 calories is relatively easy for me to cut and not miss. It could be opting out of dessert or my afternoon snack. It could be using a lower calorie dressing, or reducing cooking oils.

One thing to note too: an option "C" if you will. If I find that I have been going over my goal more often then not, (especially if it is due to hunger), I consider it time for a "diet break" or "refeed". I set my goal to maintenance for about 2 weeks, and eat to that goal. I find after the two week period is over, it is easier to eat at a deficit again.

sardelsa · February 2019

I would also go with option A.

ahoy_m8 · February 2019

What is your goal--Bulk? Recomp? Maintain?

JohnnytotheB · February 2019

I personally think you move forward. In my opinion you will have days like this, it happens. Get back on track and forget it ever happened. It probably won't have any effect on your overall numbers in the short term.

rfajitas12345 · February 2019

ahoy_m8 wrote: »

What is your goal--Bulk? Recomp? Maintain?

Totally agree, it depends on your goal.

stricklee11 · February 2019

2 weeks ago, I completely blew my calorie budget by 2,500+ on the weekend and went over my daily limit by 150+ 3 out of 5 weekdays. What I did (which is a very UNPOPULAR opinion on here) is eat as if I was trying to lose 1.5 lbs a week rather than 1. I did that for about a week and a half helping me get back on track as far as weight loss goal for the month. This is pretty much like your option B. Just don't over restrict and consume too little calories.

Tammyrae99 · March 2019

Nothing. Move on to the next day & hit it this time.

MikePTY · March 2019

I think it is best to just move on and get back to your original goal. Trying to restrict to make up for it is not only going to encourage unhealthy habits, but it's also going to keep your mind focused on the binges. Today is a new day and you don't need to think about them any more.

heyspearsy · March 2019

Thanks for the feedback everyone. Today is a new day, indeed!

It also makes sense to think about weekly goals provided it isn't causing too much duress.

msurkus · March 2019

Everyone has days like these just get back on track.

sammidelvecchio · March 2019

I always eat intuitively after a weekend (or week) of freedom. Usually if i've been giving myself foods I wouldn't normally eat, I start by just getting back to a normal daily intake, and then adding in things my body is asking for (which is usually veggies). I think everyone would agree that over-restricting afterwards is a bad idea, but I have done things like exercised 5 days the next week instead of 3, increased my step goal for the next week by a little bit, drank a couple extra bottles of water each day, added veggies to all meals instead of just lunch and dinner. THings like this seem to just make me personally FEEL better from food hangovers.

What to do when you blow your calorie budget

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