Are you more concerned about your daily balance or your weekly balance?

danrdavidson
danrdavidson Posts: 5 Member
in Food and Nutrition

I aim to balance my macros, micros, and calories daily, but if a day gets a little off track, I don’t get discouraged since I can adjust over the week. Does that make sense? Does diet work like this?

Answers

  • nossmf
    nossmf Posts: 13,458 Member

    This is correct. Eating a little heavier one day will not derail weight-loss efforts, no more than a single day of eating less will correct a lifetime of eating rubbish. It's our long-term average that counts. Granted, as humans with limited focus we find it easier to control each day.

    But we can also take advantage of the average, by eating a little less for 6 days in anticipation of going to a party on day 7, so the weekly average is still good.

  • tomcustombuilder
    tomcustombuilder Posts: 2,370 Member

    Weekly is the number that is most important. The body doesn't have a 24 hour clock installed and processing energy takes time.

    Fatloss is a product of a consistent weekly calorie deficit over time.

  • AnnPT77
    AnnPT77 Posts: 35,862 Member
    https://community.myfitnesspal.com/en/discussion/10935554/are-you-more-concerned-about-your-daily-balance-or-your-weekly-balance

    Yes, within reason.

    I feel like others answered more from a calories perspective, where it's very true. In one sense, my body weight today is the result of all the calories I ate while gaining weight for 30-ish years, plus all the calories I ate while losing and in maintenance since losing, right? But no one wants to average that long! A week or so is fine calorie-wise IMO - how long is up to you.

    Nutrients aren't exactly the same in that regard. Our bodies are good at storing energy in the form of body fat, and will handle that long term, but not as good at storing other nutrition long term.

    Personally, I think it's a good idea to be close to a reasonable minimum of protein and fats day to day, and probably similar for water-soluble vitamins and some other micronutrients. IMO, no need to obsess about being exactly exact every single day, no need to worry about a materially off day or two here or there, but a good plan to average fairly close to minimums most of the time.

  • Alatariel75
    Alatariel75 Posts: 18,879 Member

    I have had great success eating around 250-300 calories below my goal (and not eating exercise calories) on weekdays and then eating at around maintenance on weekends, or along those lines (ie eating lower on days where I have full control over what I eat and no events, leaving wiggle room for days where I'm eating out, or at other people's houses, or have events where I want to be able to be more loose). It gives me the freedom and flexibility to not feel like I'm restricting or missing out, and my losses have been impressive and satisfying. I also think it's a long term, healthy strategy that can be carried over into maintenance..

  • AnnPT77
    AnnPT77 Posts: 35,862 Member
    https://community.myfitnesspal.com/en/discussion/comment/48542961#Comment_48542961

    FWIW, I calorie bank in a similar way in maintenance, but more like 150 calories-ish. Similar concept, and yes, it works well in maintenance for those it suits. Some people seem to do better with a "strict daily adherence" approach psychologically speaking, but I don't.

  • Corina1143
    Corina1143 Posts: 4,487 Member

    Just remember the danger in thinking a weekly average is fine. You could easily overeat by 750 calories 3-4 days, thinking "I'll make it up later", then what do you have left for the rest of the week? If your goal is 1200 a day, not much. If you don't get carried away, it may be fine. Life isn't perfect. Food consumption isn't perfect. Calorie control isn't perfect. Your body doesn't have a daily clock. It doesn't have a weekly clock. But it does have needs. Hydrate often. Eat healthy foods. Aim for a happy place where your body is nourished and life is good.

  • rachelwilliams770
    rachelwilliams770 Posts: 4 Member

    Just remember that one day isn't going to wreck your whole week! There are so many factors that can make you gain or lose a few pounds in one day. That's why weighing yourself once a week is a healthier mind than this that get obsessed by the scale.

  • SafariGalNYC
    SafariGalNYC Posts: 1,959 Member

    weekly

  • tomcustombuilder
    tomcustombuilder Posts: 2,370 Member
    edited March 28

    There are those tht say you should try to keep daily calories as close as possible then those that fast 1 or 2 days a week and those that go lower cal during the week and have more calories on the weekend. One commonality, aside from fasting, you should attempt to keep your protein amounts in tact.


    All of these are personal preferences and in the end it all comes down to weekly and weekly moves more into monthly. When you get into those timeframes you begin to really see your true average calorie amounts.

    Some will say that some need to keep daily calories consistent so that they don't fall into a negative relationship with food and there will always be those situations also.

    Lots of options……

  • yirara
    yirara Posts: 10,347 Member

    I'm overall too chill to care about exact calories or macros across a week. If a day is totally off then it's simply off. If I notice my protein is still a bit too low and I might either have a chocolate bar or more protein then I'll probably chose the former. Things will look fine again the next day.

  • Julios2k
    Julios2k Posts: 9 Member

    I concentrate on daily balance, usually I have to raise my calories a bit once or twice a week if I feel depleted. If we fall off the wagon for a day or two, no big deal, just get back on track. In the long run if you have more good days than bad then we'll be fine. It's ok to fall off track once in while, we are only human and have to enjoy foods with our family and friends. Just don't binge.

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