i think it's also time to put things into perspective. if you eat 1500 cals a day that adds up to 547,500 cals a year. even a 4000 cal outback dinner starts to pale in comparison to that. but the point of looking at everything for the year is that if that outback trip is your one situation like this for the year, then you only need to save 11 cals a day to balance that out. in other words, if your ranges were 1200-1550, you'd need to eat in the range of 1200-1539 to be able to accommodate that 4000 cal meal and not gain weight.
now if you wanted to make that dinner a monthly thing rather than a yearly thing, well, there's about 30.41 days in a month. at 1500 cals a day, that means you're looking at 45,625 cals a month. to balance out a 4000 cal meal on a monthly basis, you're looking at needing to reserve 132 cals a day.
so the more often you hit these situations, the more you do need to pay attention to them. but on a one by one basis, they're not crippling to your efforts. if you encounter them frequently enough, they may slow you a little. but one meal isn't going to dictate how you do for the rest of the year and the rest of your meals.
because remember, that's the math for a 4000 cal meal. your friend is likely going to be able to provide a meal that comes in at least a little under that.
so try and stick to portion sizes when you are out. a piece or two of pizza is fine, but try and limit it to that. figure pizza tends to be in the 300 cals a slice range, and i would guess bbq chicken would add at least another 100 cals. so two pieces is 800 cals. not the lightest dinner ever made, but also not going to ruin the calorie bank for the week. figure if you're going heavier on the meal, go lighter on the drinks and again, have one or two, spacing them out with water. a heavier meal is not one that you want to have 2 600 cal daquiris with or two bottles of wine.
and if you know you're having dinner with the pizza friend, eat a little lighter that day. focus a little more on getting your fruits and vegetables in earlier [but do make sure you still get some protein and fat in as well so that you aren't priming yourself to overeat pizza by eating too little during the day] and if you do go heavy, eat a little lower in your ranges the next few days to balance it out.
and if you do want to get yourself a little more leeway, bump up your exercise a bit. don't try and link it [i'm going to dinner with pizza friend on friday so i am going to burn the 400 cals for an extra slice on the elliptical on thursday] exactly, but figure if you walk a mile twice a week that would give you an extra 200 cals to play with a week.
Edited by: NIRERIN at: 6/15/2013 (10:13)
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