This is going to be a quick post regarding that night out that never seems to be remembered. We’ve all had them, I’ve probably had more than my fair share if I’m honest.
So, this is the scenario; you’ve decided to drop a few of those pounds that have been slowly creeping on the previous 6 months. You half know how to sensibly lose weight/fat, no fad diets or detoxes here please.
You go to the effort of working out how many calories you need to maintain weight, say 2000kcals. You think to yourself, it’s better to be patient and have realistic expectations of weight/fat loss so you’ll reduce the amount of calories you have everyday by 10% (which might i add, is a small deficit) to 1800kcals. You decide to track calories as its proven to be beneficial to aid weight/fat loss. Your week goes something like this: –
- Monday – 1750kcals
- Tuesday – 1900kcals
- Wednesday – 1750kcals
- Thursday – 1800kcals
- Friday – 1600kcals
- Saturday – Very roughly 1800kcals (Night out, who the hell tracks on a night out right?!)
- Sunday – 2000kcals
So, every week you are consuming 1400kcals less than you need to maintain weight, right?
Well, lets look in to this a bit deeper.
On that night out, you go around a friend’s house after dinner. Everyone is up for a good night, they order a pizza in, you have 3 slices of a large chicken feast from Dominos. Its got chicken on, its got to be healthier hasn’t it? You dunk it in a couple of them garlic & herb dips (then brush your teeth sharpish) 😀 You enjoy 3 glasses of wine before you eventually hit the town. Whilst in town, you gradually make your way through 4 single Vodka & Diet Cokes, have an amazing night out and head home.
Just to break this down, this is approximately how many extra calories you’ve just had:
- 3 slices of a la
rge Chicken Feast Dominos Pizza – 600kcals - 2 Garlic & Herb Dips – 175kcals
- 3 175ml glasses of wine – 300 kcals
- 4 glasses of single Vodka & Diet Coke – 200kcals
Altogether this is 1275kcals. So you’ve basically wiped out your 1400kcal deficit for the week.
This is why, its so easy to believe that calories don’t count, but they do!
Now, lets get one thing straight, I’m not advocating never going out and having a good time because I truly believe having a flexible approach to dieting leads to better long term adherence which leads to greater success in weight/fat loss. All I’m trying to do is make you realise that a small deficit everyday of the week can easily be wiped out by one weekly binge.
Just take this into consideration when you become disappointed when the number on the scale doesn’t move that week. Its what happens long term that matters. Don’t see it as a failure, just crack back on with what your doing.
Tony.