be careful with running the weekly averages. 2400 cals one day and 200 cals the next average out to 1300 cals a day, but not in a good way. if you want to make up some for it, divide how much you went over by six and then subtract that number from your top range, provided it isn't less than your bottom range. so if your ranges are 1200 -1500 and you overate 500, you would put a little glass ceiling on your calories at 1415 for the next six days. that way you stay in range, but it doesn't impact each day so much. if you go over to the point that a sixth of the overage takes you under your ranges, just write down a few things you can do the next time you are in that situation to yield a better result and move on.
Fitness Minutes: (19,921)
11/7/09 7:23 A
I definitely agree with Becky. I don't worry so much about the day-to-day, rather I go to the Reports page and look at the "Calorie Differential Over Time" chart. If, for the week, I still averaged a deficit, I know I'm fine.
For instance, last week I ate as well as I normally do. Saturday was Halloween and the next day was my birthday, so at my Halloween party I definitely didn't hold back - I had cake, beer, liquor, candy, tacos. For the day I roughly calculated I had about 2100 Calories (about 700 more than I usually have!).
Still, for the week, my average daily Calorie consumption was around 1450 Calories.
This isn't to say one day doesn't make a difference, but it's not the end of the world. I started anew on Sunday and just kept chugging along as usual.
I personally do not like the idea of using exercise as a compensation tool or as an eraser for going over Calories for the day. It kind of gives the impression that "food = bad" and "exercise = punishment".
Just start fresh the next day and learn from your mistakes. If you want to do more exercise, go for it, but don't fall into the trap that exercising extra is a way of erasing the past.
11/6/09 9:39 P
I just try to get in a little extra time on the treadmill or bike that night and chalk it up to a bad day. Then I just start over in the morning. You are gonna go over every once in a while and that is ok!
I guess I didn't think about it like that. So add up my weekly limit and the amount of calories I consumed, and if the weekly calories are lower than my weekly limit, then I am still within the appropriate range. Ok I well do that.
If I go over my calories by 500 for example one day, I'd just eat 100 less every day for 5 days so it averages out. That way you can still eat almost what you eat normally without being really hungry and it averages out over the week so you won't notice a gain. I'll also usually spend an extra 10 minutes or so at the gym as well a couple of days that week. Two days of slight overeating won't ruin the rest of your progress so I wouldn't worry too much.
If I over eat my calories for a particular day... It makes sense to just compensate for the extra calories by burning them off right?
I went over by a couple hundred yesterday. I made the mistake of eating something before I tracked it. Turns out it was a little more calorie-laden than I expected. If I burn a couple hundred more than my recommended daily amount today during my workout they should counter-balance eachother right?