Deficit over one day vs deficit over one week?

[Daisychain96]

I posted earlier in the week about having a possible cheat meal when I went out for my birthday. I decided to do it, and had a starter AND a calzone tonight (eek). I kept my calories throughout the day super low and did increased cardio meaning that calories expended is 2602 and calories eaten is 2461. I aim for a 500 deficit (which clearly I haven't reached) but I have averaged a deficit of 700-800 every day for the last couple of months. Does the deficit 'even out' over time, meaning that today won't completely ruin things, or does it not work this way?

(Additionally- if anyone is considering having a cheat meal I can say with confidence it isn't worth it! tasted nice at the time but definitely not worth the calories)

[SebringDon]

@Daisychain96

If you have a 3500-calorie deficit over any period of time, you should lose one pound. Just because you didn't make your 500-calorie deficit on one specific day, it won't ruin all your hard work before and after that day.

I took a cheat day once, ate like a pig and didn't log a thing. It was about a week before I saw my next weight drop, but it came along eventually. Given that you still had a deficit that day, although a small one, you'll see recovery from your cheat day much faster than I did.

The most important thing is to not get in a habit of cheat days.

Hope this helps.

[Traverse]

Agreed--a cheat day now and again doesn't make that big of a difference. The main thing I notice from cheat days is that the sodium in restaurant food (or whatever I'm cheating on) causes water retention. And it seems to take a couple of days for that to drop off. Also there's the issue of a "cheat" not feeling that great, which you experienced. 

I've been really wanting a cheat day lately because I'm traveling and there are so many wonderful restaurants where I am. So I'm trying to think of something that would feel like a cheat without being a cheat, maybe some wonderful seafood or something like that. 

[Dominique]

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@Daisychain96 wrote:
Does the deficit 'even out' over time, meaning that today won't completely ruin things, or does it not work this way?

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Yes, that’s the way it works. You could eat at a surplus during an entire week and at a deficit the other three weeks of the month. As long as the net balance during the month is a deficit, you will lose weight. In fact, it can make sense take a full break from your diet from time to time, for the reasons explained here.

[waywithwords]

Ah! Sodium. I'm glad I saw your post. I have been losing weight pretty regulary and then the last 3 days I went up a pound and a half. I was like, what??  I went out Friday night and ate decently, but not great. I figured I might be retaining some water, and your comment helped put the two together.  

[emili]

Aww Daisy you got the guilts. I remember your original post. As far as the calories over a week vs a day- you have the answers already. You will lose whatever you gained or you will break even and not gain anything- it is mostly sodium. I think the most important thing is you realized that meal was what your brain wanted- your body not so much, which is why you aren't jumping from joy after eating it. I hope your birthday was a blast and let the meal guilts go- on to bigger and better things!