Calorie deficit. Which is more important, per day or per week?

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sstarlin001

Joined: Mar 13
Posts: 14

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Posted: 15 Apr 2013, 23:32
I read someone's post that said their goal was to have a calorie deficit of 500 per day/ 3500 per week to lose a pound a week. My questions is, does it have to be 500 per day or can it be 3500 per week? Some days I just barely squeak by not going over my daily allowance and some days I have a 1000 calories left over. I'm not making the 500 per day consistently but I'm pretty close to the 3500 per week. Any insights?
LuluRich

Joined: Aug 12
Posts: 40

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Posted: 15 Apr 2013, 23:40
I think it's 3500 per week. Cause alot of people zig zag around so they won't hit a plateau too soon. Like one day they'll eat 1500, another 1200 then maybe 1460... But still end up being 3500 deficit by weeks end. And of course exercising can help add to that calorie expenditure.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Apr 2013, 02:09
It's all about averages. 3500 per week on average is just as good as 500 per day. I shift my calories constantly, and have seen great results doing this. This way you are able to "save up" for a party, etc., and it generally makes life a little easier.
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
sstarlin001

Joined: Mar 13
Posts: 14

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Posted: 16 Apr 2013, 02:52
This is really encouraging to me. 3 days of the week I work away from home so dieting is easier and then I fail when I'm home with my boyfriend. I read also on someone's post that 2-3 days a week they do a "fast" where they try to consume less than 500 calories for that day. This seems counter-intuitive to me because your body goes into starve mode. What information do you have about that?
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 16 Apr 2013, 03:24
Your body doesn't go into starvation mode after a day or two of fasting.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 16 Apr 2013, 03:28
You don't go into any kind of starvation in a few days. Don't worry about it. What you DO get are some nice health benefits. Good "Intermittend fasting" and read more. There are plenty of articles about it. It takes quite some getting used to, and in the beginning it can be a real challenge - it's not something everyone will like doing.
That being said, I really like doing it.
However, I will have to clarify that it is in NO way good idea to use it to comensate for you failing around your boyfriend. To me that sounds like you wanting to compensate for eating bad foods by starving yourself on other days. BAD idea.

What you need to do is then plan your calories, allow more for when you're around him, but STILL eat healthy and varied. Every day.

I hope this makes sense.
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
LuluRich

Joined: Aug 12
Posts: 40

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Posted: 18 Apr 2013, 19:06
I've recently tried to include some "fasting" days in my week... ( just so I don't have to deprive myself too much on the weekend Smile i tend to eat alot more on the weekends when my hubs home. They actually turned out to be eat "less than 550 kcals days" instead. ( I got weak). I'll try again next week.
DangerGraing...

Joined: Dec 12
Posts: 22

      quote  
Posted: 24 Apr 2013, 09:29
If you want a good starting point on fasting, google "eat fast and live longer" look for the video link at the end of the page. It's a 1 hour video talking about different types of fasting and the benefits. I believe that this is a good starting point if you are interested. But always do your research before fasting and eat lots of fruits and vegies with good clean protein. It's ok to cheat every now and then but if you only eat bad foods you will get tired and sick while fasting.
LIKE A BOSS
mrspackrat

Joined: Aug 10
Posts: 655

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Posted: 24 Apr 2013, 10:06
I'm confused too. I've been looking at my food diary and comparing the numbers (I'm a financial analyst, I can't help myself). A while back I did a deficit of 2,613 and gained about 1 lb and recently I did a defict of 2,792 and lost 2.5 lbs! I "normalized" my activity data assuming the same activity level so I could compare calories consumed apples to apples and the week I gained I did consumed more calories. However, I still don't get a 2.5 lb loss on only a 2800 deficit. That sort of loss would have meant that my deficit should have been more like 8,750 calories. I'm wondering if the 3,500 just an average and it would depend on your metabolism if you need to hit that or not.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 24 Apr 2013, 10:18
mrspackrat, you will always see fluctuations like that. I can have fluctuations of several lbs from day to day, it's in no way out of the ordinary. These aren't fat loss/gain - they're simply fluid, food processing, how much salt you had (binds fluid), when did you go #1/#2 and how much, etc.

After losing 29 lbs, surely you've seen this happen numerous times? All you can do is work on averages and general progress. There is no diet in the world where you will see a daily weight loss, or even a weekly one, without setbacks now and then.

I analyze too. I like to have all my numbers lined up, but I do a LOT of avarages to see where I am going. I am much more intersted in my average weight of the week/month than I am of my weight today.
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 24 Apr 2013, 10:23
If you don't feel like burning a few calories googling the video, just click here:

http://video.pbs.org/video/2363162206/

Smile
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Angela H

Joined: Jul 10
Posts: 97

      quote  
Posted: 24 Apr 2013, 10:25
I've just started "The Fast Diet" (which I don't consider a diet at all) which is from the video Eat, Fast, and Live Longer as posted from another poster. I haven't completely finished the book but from research I believe its something like 12-16 hours before your body even goes into starvation mode. I think many folks think of fasting as in not having anything to eat for 24 hours or more and that is not the case. You are eating but staying at the 500 calorie range and then the next day or two you are eating normal. Personally I am doing 3 days of fasting and then the other days normal. And what Kingkeld said is correct, you want to get good foods not a bunch of yuck. Smile Last nite I did that, but though I felt full when I woke for my fasting day I also felt bloated so beware of the foods you eat. I'm the type of person that if I'm forced by plan to eat each and every meal, I tend to feel sick to my stomach so this seems to work for me.
mrspackrat

Joined: Aug 10
Posts: 655

      quote  
Posted: 24 Apr 2013, 10:38
I've only seen small fluxuations and all of last year I only lost 2 lbs. And while you said it's easy as long as you create that deficit, it's not that straightforward to me. That's why in a different thread I made the comment about not knowing what the ? equals (? - 500 = loss). I gave up using the "activity" calorie log of FS because I think it was overstating my activity calories anyhow and now I just focus on food calories but it has taken a lot to figure out how to get this "magic" deficit and then the numbers still don't add up. Just a bit frustrating.
mrspackrat

Joined: Aug 10
Posts: 655

      quote  
Posted: 24 Apr 2013, 10:43
Angela H wrote:
I've just started "The Fast Diet" (which I don't consider a diet at all) which is from the video Eat, Fast, and Live Longer as posted from another poster.


I loved watching that video. I've been doing the 5:2 since January. There is also a group called "5:2 Lifestyle", hopefully you have joined it. It's nice to have support from others.
Angela H

Joined: Jul 10
Posts: 97

      quote  
Posted: 24 Apr 2013, 10:54
mrspackrat.....I haven't had the opportunity to watch the entire video but reading the book. I've just started so I'm a newbie at it but I can really see myself living this lifestyle. How do you like it? I will have to check out the group, as you've said the support is very nice to have. Smile Thanks for letting me know about it. Smile
mrspackrat

Joined: Aug 10
Posts: 655

      quote  
Posted: 24 Apr 2013, 11:18
Angela H wrote:
How do you like it? I will have to check out the group, as you've said the support is very nice to have. Smile Thanks for letting me know about it. Smile


I loved the video, fascinating to see what they are researching even though there are not enough clinical human trials to back up what they believe to be the benefits. As a Catholic, we have several fasting days. I've always felt great after a fasting day so this was appealing to me. I think it works great (this or any form of fasting) but I do believe on feed and fast days to fill your body with healthy food as opposed to eating junk. I could see doing this for a long time.

I admit that my relationship with food is pretty boring. I only view it as a means to stay alive and could careless what I eat day to day or can eat the same things many days in a row. There's some people who could never imagine living on such a small amount of calories 2 days a week and maybe would gorge themselves on their feed days. I don't have that problem. I'm going to the doctor next month. I'm curious to see if any of the bloodwork is more favorable as a result. Either way, I'm going to keep doing what I'm doing not just for weight but for better health.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 24 Apr 2013, 11:24
mrspackrat, if I were you, I'd start going a little lower on the calories. I see some days where you are going pretty high - in the 3,000's. I do that too, but I make sure I compensate elsewhere. I'm not sure if you do this.

If you go for a 500 calorie deficit per day, it's very easy to let one "cheat day" undo all that you've done all week.

If I were you, I'd start with cutting off 100 calories per day of my allowance and see where that takes me. Give it maybe two weeks. Then, if you don't see results, cut off another 100, and so on.

Obviously, don't do this on your Intermittend Fasting days. Smile

Alternatively, start creating a larger deficit by doing some kind of regular exercise. I walk 5 kilometers every - EVERY - morning. This gives me amazing results, and it's a brilliant way to start the day. You'd be burning something like 300-350 calories extra per day.

I hope this helps.
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mrpackrat

Joined: Apr 13
Posts: 1

      quote  
Posted: 24 Apr 2013, 11:46
mrspackrat wrote:
I only view it as a means to stay alive and could careless what I eat day to day or can eat the same things many days in a row.


Boy don't I know it!
mrspackrat

Joined: Aug 10
Posts: 655

      quote  
Posted: 24 Apr 2013, 11:51
kingkeld wrote:
mrspackrat, if I were you, I'd start going a little lower on the calories. I see some days where you are going pretty high - in the 3,000's.


Yes I've had a few bad days--fund rasiers, gala's, ugh! That's not normal though but I'm being honest about what I ate right? Smile Exercise, I have to be careful. I have excercised-induced hives, weird but true. So no long walks, runs. I can bike though. But I discovered weights and that's what I do (circuit training). Gets my cardio up without sending me fleeing for my epipen!
Angela H

Joined: Jul 10
Posts: 97

      quote  
Posted: 24 Apr 2013, 11:52
LOL....have to giggle at the mr and mrspackrat....my hubby is to a tee like mrspackrat and sounds like mrpackrat likes a bit more to his meals...that would be me. HEHEHE!!!!



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