Calorie deficit in the week...floodgates open at least one day at weekend. Help!

[stopthecalories]

I've come on here to ask for any ideas on stopping this cycle. I am trying to lose half a stone. It's hard as I don't have a lot of weight to lose - so I'm not seeing immediate gains. I'm also post-menopausal so it's so, so, so much harder than it was.

I'm really good with clean eating in the week and being in calorie deficit. But if I socialise at the weekend, like I did yesterday, then wham all good efforts go out of the window. Which I understand - food, people, etc - it's the stuff of life.

But it obviously stops me getting to the weight loss goal.

I really want to lose the last half stone before I have a big event in mid July.

Drink lots of water during the event/weekend

If there are lots of items, just take enough on your plate to have a taste

Have a lower calorie intake the day before and the day after to compensate for higher intake on party day

Consciously fast on that day so don’t eat much/only water for breakfast and lunch and then go all out when out for dinner

I sympathise I have the same problem but the above techniques do work - my faves are drinking lots of water and having a lower intake the before and day after

good luck!

Thank you @Boshi - generally, do you find drinking a lot of water helps with appetite reduction? I find it really hard to drink a lot of water but I'm sure that might help

Yes but drink a large glass of water immediately before a meal or with the meal if you are out. It does work, it just reduces my appetite enough that I feel sick if I overeat - a kind of natural ozempic I guess, without the ozempic face 😅

Why don't you multiply your daily calories by 7 then have you cheat day at the weekend and divide the remaining calories by the 6 days? Watch you don't end up with 500 calories a day though 😆

I always eat a lot more on a Saturday but keep it lower a couple of days in the week to compensate. So daily calories are within limits when calculated across the week

I have been reading a bit lately. Oestrogen is needed to metabolise magnesium and chromium properly, apparently. Without these, craving sugar and other calories can become huge. I just don’t feel the satiation.

I have increased my magnesium because I had some and need to find a chromium supplement but am seeing my craving decrease a bit so am a bit encouraged.

I hope this helps a bit.

Plan for the weekend. You say socialising but how many meals does that really effect? Could you focus on making the meals you do have at home low calorie to give you more calories to use eating out? Are you eating in restaurants or in other people's homes? In restaurants don't be afraid to make alterations, most places are happy to leave out cheese or dressing etc. In others homes offer to bring a dish, or host yourself.

That's really interesting, and makes sense

Just don't have the cheat day. If it's only half a stone and only for 6 weeks that should be OK to do.

I calorie count every day and don't let the weekend stop me. I've lost almost half a stone in 5 weeks

As in, you also calorie count at the weekend?

I'm like this. Weekdays are sensible and can definitely do a calorie deficit. Weekends ruin it all with cakes for tea, booze, pub lunch or dinner etc. it's a mind set change I think. I think you can do it for six weeks if you care enough.

Yes

I have a deficit of about 2000 calories Mon to Fri. I could easily halve that if I had loads of wine and cakes over the weekend. Absolutely pointless.

If you have a deficit in the week, doesn't that allow you some room to enjoy eating socially at the weekend without going over your total weekly calorie requirement?

I'm not sure why you felt the need to say that? It's obvious and a bit patronising. I was just making sure I understood what you were saying. But it's clear, because I'm here, that I get my approach isn't working

I've actually lost 9lbs in weight, and I find I certainly eat more at weekends. For me, I accepted I'd more than likely go over but still made adjustments where I could, ie just have a banana or yogurt for breakfast. I love jacket potato but my DH will only eat them for lunch, so I made sure I have the lightest one and slightly less topping than I would have done. Also, just trying to make healthier choices or a slightly smaller portion - it all helps. Also, ensure you get some exercise in.

My weight came off slower than I intended, but it really is worth making whatever adjustments you can, as you feel so much better for it. I seem to be eating really well now and half can't believe I'm keeping the weight off, but I've kept some adjustments - ie crackers, small amount of cheese, tomato, cucumbe rather than a sandwich, not eating so many chocolates, one biscuit instead of two, if I've had a large meal in the day just having toast or fruit later.