[KTna]

Hi all!
I have a quick question about weekly calories.
Some background, I have lost ~80 lbs over the past 3 years, and have been maintaining for about 9 months. I want to lose the last 15-20 now, so I am eating an average of about 1400-1600 calories a day.

Now my question is, yesterday I think I may have eaten over 2000 calories (my brother-in-law cooked for mother's day), I want to help average this out through the rest of the week, how few calories would be acceptable? My doc told me not to go under 1200 in a day - but since I know I ate more yesterday, is it bad if I went under that? would 1000 be too low in a day even though I was over during the week or is it really a day thing?

Thanks!

[andoreth]

I don't think it's bad to "balance" a larger calorie day with a smaller one. My guess is that your doctor was thinking more in terms of less than 1200 on a regular basis. I don't eat the same number of calories on any given day, some days I'm higher, some days lower, but I make sure that my average is right.

[nicolbw]

I would say to just try to stay at the lower end of your range for the next few days. It's only 400 calories over your 1600 and that can be worked out just by staying at your lower end for a few days.

If you don't want to do that, I say go to 1300 for 3-4 days. I wouldn't go under that for too long. Your body may not like it and react worse than if you just let it go and eat normal.

Who knows... maybe your body will react to the extra calories by dropping a little more weight than normal.

[KTna]

Thanks! I was thinking of just sticking to the lower of my range. I was just hoping to compensate for the extra calories in 1 or 2 days and then get back on track rather than dragging it out.

I know I shouldn't have, but I got on the scale this morning and I saw a 1.5 lb gain - so I freaked a little, but I know that I didn't gain 1.5 lbs just from 1 meal!

[KriWes]

I'm a firm believer in calorie cycling. If you drop your calories down for a couple days you will probably end up losing more this week. Your other option is to try to make up the extra calories in exercise but you may want to do both. Drop your calories for a couple days by a hundred and also try to increase your exercise by 10 minutes every day for the rest of this week if you want to kick it up a notch. I wouldn't worry about your high day though.

[KTna]

When you say calorie cycling, what do you usually do? Is it to average out at the end of the week or is it more strict like 1200 for 2 days, 2000 for 2 days 1500 for 3 days kind of thing?

[lucky]

I wouldn't worry too much about a 1.5 pound gain. After losing as much weight as you have I bet you know in your heart that one day of off eating usually only has a temporary impact.

I calorie cycle as well. For me, it is just to average a certain number of calories by the end of the week. I never repeat the same number of calories two days in a row, but I think the strict version you described would serve the same purpose. I do plan out how many calories I'll have for each day, but I am flexible. If and unexpected splurge happens I just tweak the remaining days of the week.

[KTna]

Thanks! I know that the 1.5 lb gain is temporary & I shouldn't be getting on the scale daily (too much fluctuation). I got on today, and now it only shows a 1 lb gain - so it looks like it is going to level off by the end of the week, and hopefully I will see a loss (even if it's tiny).
I think I might try the calorie cycling thing, usually I eat a very similar menu everyday.