How to handle tough calorie days

raini38 · September 2019

During the week I am consistent at staying within my calorie goal. However, on Sundays my husband and I will often eat out after church. I try hard to choose healthy foods at lunch but the calories add up quickly. Then in the evenings a lot of times we will visit my parents for a family meal. Again I try to eat smaller potions but the calories sky rocket. I know that some people have cheat days etc., but I would really like to stay with in my calorie goal as much as possible every day of the week. Any suggestion that might help?

kristen8000 · September 2019

I would suggest either:

1) Eat lighter on the other days of the week and "bank" calories for Sunday (but this is only if your calorie goal is more than 1200). My calorie goal to lose .5lbs a week is 1600, but most days I'll eat closer to 1300 so I have "extra" for when I can't be as "good". But don't do this if you already maxed out at 1200.

2) Burn more calories thru exercise on Sunday so you have "extra".

Full on "cheat days" can sabotage your efforts if you aren't still at a deficient for the week.

StaciMarie2020 · September 2019

If you're eating at chain restaurants - they pretty much all provide their nutritional content online. Look at your options, and pick several restaurants that offer meals that appeal to you and are reasonable on calories. Eat at those restaurants, knowing your meal choices in advance.

And make sure you have reasonable goals. If you're aiming for a 500 deficit daily to average 1 pound loss per week, consider making it a 600 deficit Mon-Fri (so taking 100 calories away from those days) and that gives you 500 extra calories for Sunday. You can also make an effort to be more active on Saturday/Sunday - go for an extra 30-45 minute walk for example. Get your husband, kids involved. Can be family time AND opportunity for you to burn extra calories.

kimny72 · September 2019

raini38 wrote: »

During the week I am consistent at staying within my calorie goal. However, on Sundays my husband and I will often eat out after church. I try hard to choose healthy foods at lunch but the calories add up quickly. Then in the evenings a lot of times we will visit my parents for a family meal. Again I try to eat smaller potions but the calories sky rocket. I know that some people have cheat days etc., but I would really like to stay with in my calorie goal as much as possible every day of the week. Any suggestion that might help?

There are a few of ways to go:

Try to save a relatively small amount of calories during the other 6 days, maybe try to come in 50 cals below goal M-Sat so you have 300 extra calories to play with.
Verify that your desired weight loss pace isn't too aggressive. If your calorie goal is so low it gives you no wiggle room for your real life, you might be better off choosing a slightly slower pace that is more sustainable.
Since your lunch after church is just a regular part of life and not a "special occasion" do some homework and plan out meal choices that will not blow out your calorie goal. After logging your meal, look at all the little ways calories were wasted on parts of the meal that weren't worth it, and plan ahead to tweak it next time.
You can do the same at your parents, but I understand there are family dynamics to think about. However, I'll bet if you look at those logged meals, you can find places where you over-indulged or could have skipped something and no one would've noticed or minded.
Look especially at beverages, condiments, dressings, added cheese, bread baskets, that sort of thing. It's one thing to indulge in the "eating away from home" extras for a special occasion, another if it's just your typical Sunday meal.

Look at this as a bit of an experiment. Learning how to navigate these sorts of meals is part of not just losing weight, but maintaining once you're at goal, and sometimes it takes a little data crunching, creative thinking, and planning ahead to find your easiest path. Good luck!

peachvine29 · September 2019

I recently started incorporating 2 maintenance days into my calorie plan, as well as eating 300 cals below maintenance 5 days out of the week, for a total of 1,500 calories below maintenance per week, or losing a little less than half a pound a week.

You could maybe consider incorporating days at maintenance by eating maintenance on Sunday, maybe also restricting a tad more other days too, could help with adherence and learning to maintain as well.

raini38 · September 2019

Thank you for your replies. I learned a little something from each of them. I am a simple woman so the simpler I can keep things, the more apt I am to stick with it.

Lobsterboxtops · September 2019

The other thing you can do is to plan more exercise on Saturday and/or Sunday to ‘bank’ some calories. This usually covers my Sunday brunches that I both eat and drink. I typically earn 200ish calories/day during the week from exercise which brings my goal to around 1400. On The weekends I have more time to exercise so my goal intake on those days is 1900ish I still eat ~1500 on Saturday so I’ve essentially banked 400 calories with an hour of exercise, if I manage that on Sunday too, then I’m looking at 800 calories to play with.

lorrpb · September 2019

Restaurant portions are usually huge, 2-4 times what we might serve ourselves at home. Choose calorie friendly options, split your meal in half before you take a bite, and take the rest home for additional meals. Bring a cooler and ice pack with you if you’re concerned about spoilage

JeromeBarry1 · September 2019

At the restaurant, order a To Go box with your entree. Put half of it in the box before you take a bite. Skip the dessert.

At the in-laws, use small plates.

raini38 · September 2019

Thank you to all of you for your advice and ideas. This week I was only exactly 100 calories over my goal. Extreme improvement over the last few weeks. Also although its not much the scale this morning showed that I have lost 10 pounds in 8 weeks, so about 1.2 pounds a week. My sweet husband even complemented me on my hard work and consistency this week. I am grateful for your advice to continue my journey.

neugebauer52 · September 2019

I found an easy solution for myself: I weigh myself Monday mornings. Voila!

callsitlikeiseeit · September 2019

i dont typically 'indulge' in 2 meals in one day that are higher in calorie. not without working out to earn some of those calories, anyways. If my hubby and I eat any meal out, we will (errr *I* lol) will have a lighter calorie dinner, or even no dinner, depending on what time we ate. We go to bed ~8pm, so if we have a big lunch at 2 ... im not going to want dinner.

Maybe you and your husband can decide beforehand if you will do lunch out OR the family dinner. one. not both.

or, fit in a (few) extra workouts to accommodate that food, or cut back elsewhere during the week.

riffraff2112 · September 2019

I had a similar problem and knew that eating at my parents place was near impossible to limit my calories. Being Italian, just so many yummy choices and saying no to my moms offerings was a sure way to get a smack in the head

I skipped lunch on those days. But in the end, I pretty much knew I was not able to stay under my limit that day. AS mentioned above, save up for those days and make sure your weekly budget is met!

I think your best way to cut back on some calories is at the restaurant. I found a few things at restaurants that are reasonable calorie hits.
1. order breakfast if they serve it all day. I almost never over-eat breakfast food and love breakfast food any time of the day.
2. Liquids...If I'm eating out its water or diet pop for me. Otherwise including refills which seem to come often, you can drink upwards of 300+ calories. Limit or skip alcohol entirely if you can for the same reason.
3. I always order a simple garden salad with light dressing on the side and can control my intake. Might not be the most filling thing in the world but I find when I eat it slowly, it keeps me from eating mindlessly,

How to handle tough calorie days

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