Calorie deficit in week...then the floodgates open 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.

What is your current calorie limit and activity level? And your current weight?

I am losing on a limit of 1800, I walk loads (every day this week at least 17000 steps). I don't eat back my exercise calories but the activity balances out the food. You might need a little less than me, but maybe not that much less. I'm short, 5'3.

I lift weights two or three times a week, I'm a beginner still so not mega heavy weights but enough to challenge me, and that's also making my body change (my legs are looking like I work out! My belly less so. But if you're only 7lbs away from where you want to be, losing body fat will be more noticeable than it is on me currently. ). But general activity probably burns more than actual workouts - I've become someone who takes the stairs, who stands at work instead of sitting at my desk, I go to the supermarket a bit further away...

Could you maybe up your calorie limit, and your activity, so you don't feel so restricted in the week? This might reduce the likelihood of a binge at weekends followed by a Monday weigh in with a massive water retention gain that would demoralise you and make you quit altogether. I have also found having a bigger limit, many days I get nowhere near it and am still satisfied - I think I'm more a carrot than a stick person! You might not lose as quickly but it might have more longevity.

I exercise a lot and do a lot of strength work. I deadlifted 70K today! I don't really have a stomach, it's more around my bum etc.

I don't have a lot to lose but I want to lose it. It's hard. I need to knuckle down and get some discipline. Once I wake up and say today is not a deficit day - there is not stopping me, which is awful and totally stupid

Maybe you just have a big bum? Are you sure it's fat that you have or do you just not like your shape?

What's your macro split?

I’m a weightlifter too and am recomping right now. Not overweight but leaning up, albeit really slow. Here are some things that work for me.

I use Nutracheck and I don’t have non deficit days as such, instead I have a weekly goal. I start my tracking week on a Friday not a Monday as Monday to Thursday is really easy for me to adhere to as I’ve got my routine for work etc.

Eat the same breakfast everyday and the same lunch Monday to Friday and unless other plans the same at the weekend. I meal prep so it’s all prepared ready to go and logged on Nutracheck. Aim for the same dinner everyday Monday to Thursday.

My basic daily diet comes in at 1600 kcal with 115g protein and lots of food volume but I average 1900 to 2000 a day over the week once I take weekends into account.

I don’t drink alcohol ever, only water or coffee.

Eat a minimum of 100g protein but aim for 120g.

I always have a protein bar on me - Fulfil Salted Caramel 40g is a good substitute for chocolate and satiating.

Minimum of 70k steps a week and if I’m short I just walk on the treadmill.

I lift heavy with a PT who’s a bodybuilder. He’s beyond amazing and really it’s his knowledge and experience that’s got me this far.

If I really want to eat something I just eat it.

I weigh myself everyday and track on an app. This does 2 things, it shows the trend over time and it shows that fluctuations are normal. Also I know if I’ve eaten something like a Chinese takeaway then my weight will be up the next day but that it’s not fat, it’s food volume and the 4g of water that’s attached to every gram of carbs.

I realise the above isn’t for everyone but it suits me and my goals and it removes a huge amount of decision fatigue when my food is all prepared and ready to go. I’m not hugely good focussed though and see it as fuel for the most part.

I used to have this exact issue and the best way I found to combat this would actually be to look at WEEKLY calories and not daily. So get a calorie counter and figure out how many calories you are supposed to have a day. Times this number by 7.

For example, lets say you are recommended 1500 calories a day, times that number by 7 days in the week, that is 10,500 calories a week.

I would then think of an amount of calories you can maintain on a Monday - Friday basis, again for ease lets say 1350.

1350 x 5 days = 6750, which leaves you with 3750 calories to split between your weekend days.

If you have one day which tends to be heavier than the other then again, stick to 1350 on 6 days which would then leave you 2,400 calories for the 'heavy' day, but still sticking to your weekly deficit.

This really works for me and it still feels like I am treating myself on my 'splurge' day and you can just play with the numbers as you need to as long as you are within your weekly allowance.