Weight Loss Support - How many calories a day, how often do you cheat and how much weight are you losing?

05-20-2011, 01:59 PM
I am only at the start of week 3 on my diet journey, but I would love to know from you all:
How often you have cheat days/meals?
How many average calories do you take in daily?
How much weight do you lose per week doing this?

I just think it would help me adapt my own weight loss plan for when I get stuck at a weight and I can see what is working for you! :carrot:

05-20-2011, 02:08 PM
I don't cheat. Honest! I've come to realize it only sabotages all my efforts. The most I've had all May is a handful of non-buttered popcorn and a few tiny sips of wine when we went to a tasting. Otherwise, on plan all the time.

I try to consume less than 950 calories a day (Monday 930, Tuesday 744, Wednesday 926, Thursday 827). I also try to work out every day.

Since the beginning of May, I've lost just over 10 pounds. Daily I'm usually down between .4 and .8 lbs, which means I'm losing a bit over 3 lbs a week.

And the amazing things is, I'm rarely hungry on this diet! I eat a lot of mini-meals throughout the day, chock full of protein while keeping my carbs low. So far, it's been working pretty well. I'm off to see my nutritionist about my progress in an hour -- hopefully she'll agree. :)

05-20-2011, 02:12 PM
In March I didn't have any cheat days. I ate between 1200-1600 calories a day. I lost 14.4lbs that month. I can't tell you what it was per week because I committed to staying off the scale the whole month.

Fell off track and was on vacation in April and gained 2.2

May 1st to 14th I didn't cheat. Eating 1200-1600 calories per day. I weighed on the 15th and was down 6.4. I had a cheat day on the 15th and I wont have another one until after my June 1st weighin.

Beach Patrol
05-20-2011, 02:16 PM
How often you have cheat days/meals?
I don't usually have "cheat days" - what I do is work my "treats" into my regular diet plan. So if I want a Reese's Peanut Butter Cup, it's OK to have one.

How many average calories do you take in daily?
Right now I'm averaging 1400-1550 per day.

How much weight do you lose per week doing this?
.5 to .8 yeah, I'm a slow loser, but a happy one. :D

05-20-2011, 02:19 PM
I try to stay at 1300 calories right now, and trying to keep under 100g of carbs. About once or twice a week I have a low day and only consume 900-1000 calories.

I have only cheated once since starting this, I had a few shots of tequila rose-which I planned for in my calorie allotment-but then that led to me binge-ing at taco bell with everyone afterwards-NOT planned.

It's been 3 months and I've lost 30 pounds. It is by no means a steady loss. Some weeks I have lost none, some weeks I'm down 4 pounds.

05-20-2011, 02:24 PM
I have a very loose plan, so I don't have cheat meals or days. Some days are higher calorie days than others. Some are healthier than others. Like Beach Patrol, if I'm allowed a treat, it's not a cheat. Overall, I'm averaging 1450 calories/day and that ranges from about 1200 calorie days to 1800 calorie days, with the lower ones more frequent. Nearly 10 weeks in and my average is 1.7 lbs./week.

05-20-2011, 02:29 PM
I don't do cheat days either. I will have something 'good' within my calorie allowance though. Last weekend I ate 2 red potatoes... first potato I'd eaten in 2 months.

I stay around 1300 - 1400 cals a day and I do cardio 3X a week. (Once or twice a week I do strength circuit) I'v lost over 25lbs in about 3 months. But, it's definitely slowed down now.

05-20-2011, 04:40 PM
1300-1500 cal/day, at least 90 min cardio per week. I also work treats into my plan, and I have had a few special occasion dinners where I have been over by 4-500 cals for the day. My average is 2 lbs per week but it isn't continuous. I will hover around the same number for 8-10 days then drop several lbs at once.

05-20-2011, 05:06 PM
I am losing about 1-1.5 pounds a week eating at an average 750 a day calorie deficit. Monday - Friday I stay on plan with a 1000 calorie deficit but Saturday I usually eat at maintence and about 500 calorie defict on Sunday. That should give about a 4-5000 calorie deficit a week which translates into what the scale shows me over time. Therefore I don't have 'cheat' days. I sacrafice on the weekdays so I can indulge on weekends. On holidays and birthdays, I eat cupcakes, steak with loaded bake potatos and mexican food (not all on the same day, lol). But on the weekdays it is oatmeal, salads & chicken. Works for me as you can see by my avatar, I have dropped 9 pounds in the last 6 weeks.
I think a better way to look at things is by deficit. YMMV.

05-20-2011, 05:15 PM
How often you have cheat days/meals?
ANSWER: 1-2 times a month for days. Maybe a few times a month for meals.

How many average calories do you take in daily? 2000 - 2100 but burn off 1200-1400 a day

How much weight do you lose per week doing this? Used to loose 2-3 lbs a week about 10 - 11 total for the month but its since slowed down as I get closer to my goal. This worked for me close to a year. I just make sure I log everything I eat even if its a packet of ketchup and I work out everyday regardless if its a cheat day or not.

Nola Celeste
05-20-2011, 05:15 PM
I've eaten 1400-1500 calories a day every day since October 19 with the exception of Thanksgiving and Christmas, both of which were planned "splurges" of 2100 calories. I've never "cheated" because my calorie-counting plan is flexible enough to allow a Skinny Cow ice cream cone here or some gourmet cheeses there. I even ate some Thin Mints--but I counted 'em all. :D

My only deviation from the plan came from dipping down to 600-900 calories a day for four or five days due to stress. That was a couple of months ago, though.

I have lost an average of a pound a week. That may be slightly lower now because I've stalled out for a couple of weeks, but the stall is likely period-related and will be followed by a nice drop that will, I hope, bring me into the 180s.

If it helps to know, I'm 41 years old and have a desk job, so I'm fairly sedentary aside from four to five hours of moderate exercise (yoga, brisk walking, lifting weights) a week.

Larry H
05-20-2011, 05:28 PM
How often you have cheat days/meals?
I do not cheat. Experience taught me that cheating is a slippery slope for me and I do not want to go there.

How many average calories do you take in daily?
I started on the 6th of January with 1500 as my goal. Looking back over my daily records shows my actual daily calorie intake has averaged 1100.

How much weight do you lose per week doing this?
Since the 6th of January my weekly weight loss average is 4.2 pounds.


05-20-2011, 05:50 PM
My "plan" is a little different this time around. I've lost and gained over and over throughout the past 15 years. Counting calories doesn't work for me right now.(as I get closer to goal it might be needed) Neither does cutting out all treats. In the past this has lead me down a road of extreme dieting and restricting, starving myself for weeks even months (like 300 cals a day) then binging. Not pretty.

Now I eat whole, nutrient packed foods. I eat "normal" portions. I prepare good meals, I don't snack inbetween meals. But when I want, I mean really want a treat, I have one.
I still tend to binge around TOM. Though I only did once this month, and it was more controled, so I feel like I'm winning the battle!
I run anywhere from 2-5 times a week. I do weight training the same. (Depends on how busy the week is) I just started doing yoga at home after the kids go to bed. (Looove it!)

My weightloss varies from as much as 3 lbs in a week to as little as ZERO pounds a week. But I'm not gaining. And this time I am making a life sytle change that I can maintain for the rest of my life.
I will not go the rest of my life without eating pizza or cheesecake!! Yum! In previous diets these foods were off limits, but for me, that's not something I can maintain for the rest of my life. But I will learn to eat them as treats on special occasions.

I don't know exactly how many calories I'm eating, BUT I should admit that I have spent the past decade reading, reading, reading about nutrition, calories, diet, exercise. I mean I researched, took out books from the library, if there was a magazine article I read it! I'm a nurse and I've had college level nutrition and I've learned about diet in relation to diabetes, kindey disease, heart disease, high blood pressure ect. And I'm considered qualified to do patient teaching on diet and nutrition for basic stuff with these diseases. I've been on weight watchers several times, and I even started out this time on it, but I realized this time needed to be different. No more calories or WW thingies*! But I could also probably look at any given food and tell you the calories or ww thingies in it, what its a good source of (vitamins, minerals, protien ect) what the correct serving is, and anything else about that particular food!

I suspect on a non treat day, I take in about 1200- 1500 calories. Some days I know I'm taking in less if I'm out and skip lunch or have a late lunch and end up just eating something very light for dinner. But there are days (like tomorow, b/c its my son's bday) where I'm going to have a (small) slice a chocolate cake. And if we make home made pizza (as we might be doing) I'm going to eat pizza too! But I'll keep that in the back of my mind for the rest of the week and make choices accordingly. Also, I will make an effort to get the gym closer the the 5 times mark rather than only going 2 times. And if I don't lose this week or I only lose like 0.2 lbs, fine. Because I don't want to spend the rest of my life turning down pizza and cake. :)
However, when we go out to eat, I no longer consider that special, and I do order healthy. ;)

05-20-2011, 05:53 PM
How often you have cheat days/meals? Once in awhile. I don't really plan them.

How many average calories do you take in daily? 1400-1550

How much weight do you lose per week doing this? about 1-1.5 pounds

05-20-2011, 05:55 PM
Since I am changing my life, and not going on a simple diet, I try to get treats every now and then, but I count them in with my calories. They're not extra food, and I do always do a count. I prefer not to think of it as cheating, but enjoying myself. I might eat less of a treat, but enjoy it more, and baby I get the good stuff.

I try to stick with about 1400, sometimes go as high as 1600 on regular day, but I try and keep that to a minimum. If I find I haven't lost in a few weeks, I calorie cycle for about a week. One day I'll eat 1700 calories, the next 1100-then 1400 for a few days, and then back 1200 and then 1600 until I lose a bit and try to go back to 1400 firm.

It's hard to say per week-Since March 7th, I have lost 27 pounds. I guess that averages out to about 2.4 pounds per week. I also exercise 6-7 days a week at anywhere from 20 mins of intense exercise to an hour of moderate/intense workout. I'd like to be able to lose more, and maybe I should be even more strict, but I have done really well and I am not stopping. There is no hurry. As long as I am doing better than when I started (and I sooo am), I am happy with my success.

05-20-2011, 05:57 PM
I try to keep my calories between 1200-1500 per day. I also watch my carbs and try to keep them below 100NET carbs per day. I exercise 6 days a week. I have a "cheat" meal every two weeks as long as I haven't eaten off plan during those weeks. My cheat meals are a cheeseburger or pizza usually with a couple of beers. Usually if I eat "off plan" I will have had a bowl or two of cereal so I guess cereal is my other cheat meal. I love cereal and it is not on my plan because I overeat so easily. Even when I have a cheat meal I do not allow my calories to go over 2000 for the day.

I forgot- usually I lose 10pounds per month... however I just had a 3 week plateau so i don't think I'll hit that for May... but I have been doing this a long time and a plateeau was inevitable it would seem.

05-20-2011, 06:27 PM
I don't have cheat days or treats, though I do eat about 200 calories more on Saturdays (of only healthy foods).

I average about 1100-1300 calories a day.

In the past 10 weeks I've lost 35.2lbs, so 3.5lbs a week (some less, some more).

I'm eating a very clean, high protein, low-carb, low-sodium, and vegetarian diet (though eat fish), and my body is responding very well to the changes. I'm also exercising (walking, exercise bike) 5+ times a week.

05-20-2011, 06:46 PM
I don't believe in cheat days! I try to eat whole foods, but if I want a treat and it fits into my calorie budget, I will go for it. That approach worked incredibly well for when I lost weight a couple years ago and it was being super strict and "cheating" and the whole mentality that comes with it that led to me putting it back on, plus some.

05-20-2011, 07:16 PM
How often you have cheat days/meals?

I don't consider anything I eat a "cheat." As long as I account for everything, I'm "allowed" (by myself!) to eat it - it's on plan, and not cheating. Sometimes I make conscious decisions to go over my normal calorie range (usually for things like Christmas dinner, a birthday party where I want a piece of cake that might put me over, etc), but as long as I'm not mindlessly eating, I don't consider it cheating.

How many average calories do you take in daily?
I aim (now) for 1200-1600, usually settling around 1400/day. When I first started, I was eating 1800-2000 per day, but I weighed 130+ lbs more than I do now.

How much weight do you lose per week doing this?
In the beginning, I lost 2-2.5 lbs/week on average, but it has tapered down a lot in recent months. I'm losing 4-6 lbs a month these days, so about 1-1.5 lbs a week.

05-20-2011, 08:26 PM
I don't do cheat meals. If I really want something I have to live within my allotment of calories for the day.

My daily max Calories is 1200. Always. No exceptions.

I have only been doing this since May 10. I have lost 8 lbs. I don't expect this to be the norm. I will give it a few weeks to see an average. Before I began my diet I removed all added sugar from my food for 7 days so I would have enough energy to limit calories to 1/2 of my norm. Now I am removing all caffiene - much more difficult!
I exercise in some way everyday. Some days a lot more than others.

05-22-2011, 03:42 AM
I eat around 1500-2200 calories a day, usually. Some days I eat more, some days less. I'd say I average 1800 and I've lost 27 pounds in three months. Some weeks I lose 4 pounds, some weeks I don't lose any, but I lose at least 8 pounds a month right now. It's weird, but I've dieted an awful lot in the past and sometimes restricted to the 1200 range and I'm losing weight much much faster now at 1800. This time, though, I've cut way back on processed foods and refined carbs, and I don't eat any sugar except for honey and 70% and up dark chocolate. I don't have planned cheats, but once in a while (every 2 weeks or so) I end up sort of bingeing and eating around 2500.

05-22-2011, 12:22 PM
How often you have cheat days/meals?

I don't really cheat, but I do allow myself more calories during the weekends because that's when we usually go out to eat. (Mostly on Saturday)

How many average calories do you take in daily?

I have been sticking to 1300 calories per day during the week and 1700/1800 on the day we go out to eat. I exercise five times a week at forty minutes each time. I have allowed myself to have everything I ate before. (cupcakes, pizza, spaghetti, and restaurant food) I just eat less of it. I'm trying to focus more on a lifestyle change this time around. More active and eating less.

How much weight do you lose per week doing this?

I have been losing 1lb per week. I have noticed it is starting to slow down the closer I get to goal weight which means I will probably need to decrease calories or increase exercise. I will probably increase the exercise since I love to run now. Esp since I don't feel like I'm dieing when I run longer than a minute now. :carrot:

05-22-2011, 04:15 PM
How often you have cheat days/meals?

I do not know if I have "cheat" days so much as "treat" days. If there is a special event, or if I feel like having something out of the ordinary, I will have it. But I always make sure to stay within my acceptable calorie range of 1200-1600.

How many average calories do you take in daily?
I just did the calculations, and since April 17th I have been averaging 1256 cal/day. My intake it determined a day at a time, one meal at a time. Most days I have an idea of how much I will probably eat, and it is usually based on the previous day's intake, or what I expect to eat the next day. I have eaten anywhere from 950 to 1600 a day doing this.

According to some calculators this puts me at a deficit of about 400 calories. Most days of the week I do various forms of exercise. Walking, Wii Fit aerobics and weight training, dancing. I try to estimate the calories burned doing this, but it has proven a little difficult :dizzy:

How much weight do you lose per week doing this?

My loss has averaged out to 2 lbs/wk. I expect this will slow down in the next month or so, assuming I stay on track. My weight will fall into the "healthy" or "normal" weight range then.

Cali Doll
05-22-2011, 04:25 PM
I am another who doesn't have cheat days or meals. I eat what I eat and I try and stay between 1200 and 1485 (OK, OK, 1500) calories.

If I stay within my calorie goal, I will go down maybe a pound a week. But really, it varies - and I honestly haven't been super successful recently so I've been all over the place.

05-22-2011, 04:33 PM
How often you have cheat days/meals?

I don't do cheat days, I'll plan treats like chocolate and ice cream into my calories. I used to want to try a cheat day and go crazy on a chinese buffet or such but I didn't in the end.

How many average calories do you take in daily?

Up to 1200

How much weight do you lose per week doing this?

Just over 2lbs a week average

05-22-2011, 04:43 PM
I don't have cheat days. I eat whatever treats i want, i just count every calorie. Right now I try to target 1800 cal per day average for the week, some days are higher and some are lower but I try not to intentionally go below 1200 or to go above my estimated bmr (now 2450). My target number will go down as my weight does. I also burn at least 1500 cal with exercise per week. I don't always achieve my calorie targets but I always keep trying.

I'm losing at a rate of 1.5 pounds per week.

06-02-2011, 11:38 AM
1200 calories a day for me....what I have a hard time with is eating out. I never know how to count that. I try to make the best choices but don't know if I'm counting right. It usually takes me 10 day to lose a pound. I do walk on the treadmill for an hour about 5 days a week.

06-02-2011, 11:46 AM
I eat 1450-1500 calories a day, I don't really have cheating as I eat whatever I want - I eat healthy most of the time but I don't feel bad about eating the occaisonall restaurant meal or having an ice cream. I lose about a pound a week and I currently weigh 154 pounds (I'm 5'4 and I started at 190 back in August). I do 20-30 minutes of exercise a day (mostly just the elliptical but also a little weights and other moderate cardio).

06-02-2011, 12:23 PM
WOW I can't believe I am one of only 2 or 3 people who have replied who have cheat days.

I am willing to work treats into my calories (I eat 1600 to 1800 calories a day), and typically have a "cheat day" (where I don't count, and have whatever I like), once a week or once every other week. I have been losing about 3-3.5lbs per week.

06-02-2011, 01:18 PM
I didn't do cheat days or cheat meals either while losing. I don't do them now either in maintenance (I've been maintaining only a few weeks). I eat about 1500-1600 calories per day of mostly healthy foods, with some treats thrown in. I lost about 2.5 lbs a week on average.

06-02-2011, 02:24 PM
WOW I can't believe I am one of only 2 or 3 people who have replied who have cheat days.

I am willing to work treats into my calories (I eat 1600 to 1800 calories a day), and typically have a "cheat day" (where I don't count, and have whatever I like), once a week or once every other week. I have been losing about 3-3.5lbs per week.

I know! I thought it was quite normal to have a few cheat days a month...maybe thats where I am going wrong!! :dizzy:

06-03-2011, 01:14 AM
I try to eat 1400-1600 calories a day. My body is a paradox because I am an extremely small boned mesomorph.

Lately, I've had no appetite, but have eaten a lot meals of low calorie foods, so I consumed an average of 700-900. Extremely unhealthy.

Thus, I needed a cheat meal to replenish my metabolism and regain my appetite.

I also wanted to add that I don't eat any pre-packaged, "diet" foods, etc. I eat lean meats, vegetables, and fruits. I drink only water and tea and avoid sugar.

06-03-2011, 02:07 AM
I've recommitted to a healthier nutrition plan and exercise for about 6 weeks now. In the first couple of weeks, while I exercised 6 days a week I was probably "cheating" 3-4 times a week and eating more calories than I wanted to. I blame it all on the a-a-a-a-a-alcohol! One drink lowers my willpower and it's off to the races, binge eating.

After realizing that didn't work, I have really tightened up my nutrition and haven't been drinking. Still working out 6x a week. I usually eat between 1300 - 1500 calories a day, some less and some more, but never over 1800 or so. I eat 6 small meals a day.

I've averaged about a pound/week but I'm hoping that will pick up since I've been more diligent about the nutrition portion of my plan. Fingers crossed!!!

06-03-2011, 09:40 AM
*I am at 1,500 cal ( zig zagging)
*Loosing 2 lb / week
*1 cheat meal, usually 1 dinner over the weekend
*I donít exercise when I am on law calorie diet, only when I resume my usual eating and donít count calories , I weight train 2 times a week.

06-03-2011, 10:04 AM
1100, which at my height, weight, and incredibly low activity level is a good fit for me. I'm losing 1lb a week, though I've only been dieting 2 months so let's see how it pans out overall. I don't cheat, I don't want to be on any diet plan where foods are forbidden (apart from my own restrictions, i.e. vegan who wouldn't dream of eating animal products - not something that makes me feel deprived and liable to binge!). If I need to go over my calorie limit one day through eating out or accidental poor planning, I simply balance it out over the rest of the week (and in the case of poor planning, usually by the end of the day).

06-03-2011, 01:53 PM
I have a plan that my nutritionist made for me based on a insulin resistant diet so my grains and fruits are low glycemic and the plan includes healthy fats. I eat every 2-3 hours and I eat mostly whole foods and try not to eat sugar. I try to have an 800 or more calorie deficit each day except on days I have a splurge meal.

My plan includes splurge meals. I stay to my plan for 4 days and on the fifth day I have a splurge meal (I don't call it cheat because I am not cheating myself) Typically my splurge meal is whatever I wanted so i don't stress about balancing it, however I do not go insane (nor do I want to) ex first splurge day we had thin crust pizza with peperoni and mushrooms and I had 2.5 slices (and ate the crusts :) and I had made a huge salad with homemade garlic dressing with olive oil. it was awesome and I was satisfied with it. On days I have a splurge meal I typically end up with a 400 or so calorie deficit. I also try to do a good workout on those days.

On average I am losing 1.7 pounds a week but I have had some weeks were i lost 6 lbs (first week) and others were I lost .5 pounds. Oh and the third week I went up 1.4 pounds but it was TOM. I am happy with my rate of weight loss also my food plan is really great and I know I can eat like this for the rest of my life. I do not feel deprived which in the past rally triggered binges and giving up. I would like to increase my exercise and develop more of a routine. Currently i am just fitting it in were/when I can.

06-03-2011, 02:39 PM
I am just starting too, but this is my plan:

How often you have cheat days/meals? I don't. If I'm going to indulge in something "bad" I'll plan for it and make sure to compensate with working out and eating super healthy earlier in the day. I'm sure there will be things I have to estimate calories for, but I'm not going to pretend I didn't eat them.

How many average calories do you take in daily? 1850-2000, this may sound like a lot, but I'm breastfeeding a newborn and do NOT want to affect my milk supply. If, after a few weeks, my weight loss is just not where I want it to be and at least 1-1.5 pounds per week, I'll adjust this number.

How much weight do you lose per week doing this? Not sure yet, but I'm down a pound for the 3 days I've been doing it, so I'm hoping to lose 1.5-2 pounds per week.

06-04-2011, 02:42 PM
*I am at 1,500 cal ( zig zagging)
*Loosing 2 lb / week
*1 cheat meal, usually 1 dinner over the weekend
*I donít exercise when I am on law calorie diet, only when I resume my usual eating and donít count calories , I weight train 2 times a week.

Wow--your metabolism must be fast. I wish I could lose 2 lbs. doing what you do. Do you have any secrets or tips to share? :^: