Cheat days on maintenance? (and other maintenance questions)

I read everywhere that while trying to lose weight, it's important to have "cheat days" or "cheat meals" as they not only prevent you from being deprived, but that they also prevent your metabolism from getting used to the lower amount of calories and slowing down.

I was just wondering if the same concept applies during maintenance...like if I eat the exact amount of calories for too long, my metabolism will slow down, and I'll have to eat less to maintain the same weight.

Also, what would happen during maintenance if I were to go way over my calories?  I know with losing that as long as you keep your normal deficite afterwards, the damage is undone, but with maintenance, if you were to resume your maintenance cals after, wouldn't all of the days you go over add up, and cause a slow but steady gain in weight?

...sorry, I had more questions than I thought, apparently.

I do this all the time. Almost every weekend, I eat like 3000 calories on Saturday and Sunday. I maintain on about 2000, so during the week, I restrict my calories to about 1300.

I did have a week when I went over my maintenance calories for like four days a week... and then only had a deficit of about 300 the next three days... I gained a pound when I weighed in for the week, but took it off the next week pretty easily.

I can't answer any questions about what happens when you eat the same calories for day after day. I haven't been able to manage it.

~Sam

Original Post by cactus_bob:

I do this all the time. Almost every weekend, I eat like 3000 calories on Saturday and Sunday. I maintain on about 2000, so during the week, I restrict my calories to about 1300.

I did have a week when I went over my maintenance calories for like four days a week... and then only had a deficit of about 300 the next three days... I gained a pound when I weighed in for the week, but took it off the next week pretty easily.

I can't answer any questions about what happens when you eat the same calories for day after day. I haven't been able to manage it.

~Sam

this would make perfect sense, 4 days over maintenance would put you at about 4000 calories over maintenance for those 4 days [assuming they were 3000 calorie days like sat/sun] subtract 900 for the 300 deficit that you had for 3 days, and you have roughly 3100, which is about 1 pound.

flightotc it comes down to simple math...what will happen with a high cal day is that you would gain the amount of weight equivalent to however much over maintenance you went. the only way you could prevent gaining would be to make up for it with a deficit by exercising more or eating less. "cheat days" don't apply on maintenance because you're already eating the max you are allowed without gaining. so, if you want a "cheat day" you must plan for it by restricting a bit prior to or after the day.

if you eat the same amount of calories consistently and you are maintaining then yes your body will function efficiently on that amount of calories, would this be "Starvation mode" no because it is an adequate amount to meet your needs and should be sustainable forever. so, if you find your maintenance range and nothing changes about your lifestyle then theoretically you'll be able to maintain the weight and the calorie intake forever without seeing any changes on the scale. does that make sense?

I don't know that it is ever advisable to restrict calories to 1300; at least I have read, generally,  that a female should not go below 1500 or a male below 1800, unless there is a good reason to lose weight quickly.

You bring up a very good question--one that I have been considering for quite a while now.  My goal (when I get to my target weight window) is to cut back my daily exercise from 3 hours to 1 and 1/2 hours and to increase my daily average of calories from 2000 to around 2500. 

My answer to my "cheat" days is to exercise a bit more the next couple of days rather than cut back too much on calories.

My main eating goal will always be to usually get a good, full, reasonably high protein breakfast in and eat sensibly the rest of the day--usually 4 or 5 more small meals the rest of the day.

Best of luck on your maintenance!  You gave me some "food" for thought, as I must figure out a way of maintaining my weight permanently once I arrive at my goal.

Original Post by cactus_bob:

I do this all the time. Almost every weekend, I eat like 3000 calories on Saturday and Sunday. I maintain on about 2000, so during the week, I restrict my calories to about 1300.

I did have a week when I went over my maintenance calories for like four days a week... and then only had a deficit of about 300 the next three days... I gained a pound when I weighed in for the week, but took it off the next week pretty easily.

I can't answer any questions about what happens when you eat the same calories for day after day. I haven't been able to manage it.

~Sam

I do this too. I call it "calorie cycling". Sunday - Thursday I eat 1200 calories. Friday and Saturday I get to enjoy myself quite a bit more. Of course exercise is in here too... But Saturday I HAVE to enjoy some greasy food and a few cocktails. I wouldn't feel American if I didn't :)