Being in a 3,500 caloric deficit at the end of the week will lose you 1lb. Being in a caloric deficit of 7,000 at the end of the week will lose you 2lbs.
My goal is:
M: 1,000 caloric deficit
T :1,000 caloric deficit
W :1,000 caloric deficit
Th: 1,000 caloric deficit
F: 1,000 caloric deficit
S :1,000 caloric deficit
Su: 1,000 caloric deficit
If, you are anything like me, however, one bad day will derail everything. One birthday mid-week were I have a sizeable piece of birthday cake I didn't track, or a day where I had a few extra slices of pizza outside of my calorie allowance, and I'll throw in the towel.
"What's the point, I'll never be able to resist cake!"
"Well, I'm going to gain weight now so I may as well enjoy it and eat more!"
It's important for us black & white thinkers to stop and have a look at reality. Let's say, for example, we "messed up" on two days off the week and we did this:
M: 1,000 caloric deficit
T : 500 caloric deficit (we went a little overboard at a party)
W :1,000 caloric deficit
Th: 0 caloric deficit (we just couldn't resist that chocolate in the fridge)
F: 500 calories over maintenance! (emotional eating ice cream... this wont feel good in the morning)
S :1,000 caloric deficit
Su: 1,000 caloric deficit
This may be fuel for you to give up and binge, or indulge even more because you're already off the rails - so why not? But lets add up those numbers.
The result is a 4,000 caloric deficit! Okay, we're not going to lose 2lbs this week but we are still going to lose over 1lb. That's a great accomplishment!
M: 1,000 caloric deficit
T : 0 caloric deficit (we wanted a maintenance day)
W : 500 caloric deficit
Th:0 caloric deficit (we accidentally swallowed an extra couple of sandwiches)
F: 1,000 caloric deficit
S : 0 caloric deficit (we just wanted to treat ourselves)
Su: 1,000 caloric deficit
Okay, so we wont lose 2lbs. But this week we lose another 1lb!
So in two weeks we have lost roughly 2 and a half lbs! Imagine if we beat ourselves up for those days of maintenance, not doing the perfect 1,000 and eating slightly over our calorie limits. Imagine if we just gave up and started binge eating the entire fridge. Instead of losing 2 and a half lbs we might not lose anything, or gain.
2lbs a week is FANTASTIC!
1.9lbs a week is FANTASTIC!
1.5lbs a week is FANTASTIC!
1lb a week is FANTASTIC!
0.5lb a week is FANTASTIC!
You can lose weight and have a bad day. You can lose weight even though you ate too much. It's not all over because of a few mistakes. You're a human. You're not perfect. You'll make more errors in judgement and some weeks you wont lose exactly how much you want to lose. Even a week where you lose nothing, or gain, is no reason to call it quits. In the long run you will lose weight if you stick to it.
Be in a caloric deficit most of the time. Treat yourself sometimes. Don't beat yourself up.
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source https://www.reddit.com/r/loseit/comments/ggxydl/this_is_for_the_black_white_thinkers_the/
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