Cycling Calories / ZigZag Calories
 

Has anyone had any success with calorie cycling - where you vary your daily calorie intake as a way to keep your metabolism guessing? I've been gaining and losing the same 5 lbs for the past 3 months now and I've read that cycling calories is a great way to wake up your metabolism.

I consume 1200 calories a day (and approx. 1300 on weekends), I work out with a personal trainer 3 days a week and run 3 days a week (between 2- 4 miles). Yet - the weight is not coming off.

Have any of you had any success with calorie cycling? If so - can you provide me with a breakdown of how many calories you eat per day? One site told me I need to cycle between 1300 and 1600 calories (which seems high to me) - and another site told me I have to cycle between 800, 1100 and 1500) - and 800 seems super low to me.

Just looking for advice from the masses.

I've been doing the zig-zagging since I started and it seams to work not only for my life style but for my body as well.

I try to stay at about 1100-1200 calories during the week and when I know I can't stay within that range I consider that my "zagging" day. For example, I was good all week at about 1100 calories but Saturday I was at our lake house and consumed about 1600 calories. Then Sunday I consumed about 1400 calories and hopefully the rest of the week I will go back down to about 1100 calories.

I'm not sure if this is what the plan is supposed to be like, but this is what works for me. So far I've lost 23.4 pounds since I began my weight-loss journey on March 30, 2010.

I've had a lot of success with this.

The site I used to give me the calories and the cycle is this one:
Calorie Calculator - Daily Caloric Needs. I still follow it to some degree and I eat anywhere from 1350 - 1600 a day. I'm still trying to figure out the maintenance drill, though.

I don't think the first range you mentioned is too high at all. Mine were anywhere from 1100 to 1700 according to the calculator on the link above, and I was around 120 and 5'2" when I was using it. I lost pretty steadily at one pound a week, sometimes one and a half.

You may have problems getting the weight off because of too few calories...it's possible that your metabolism has slowed down to conserve energy. Although everyone's body is different; maybe just experiment a bit.

Luckygirl - AWESOME job losing 23 lbs! I'm green with envy because I've been trying to lose about that same amount since the beginning of the year.

cjohnson - thanks for the advice. After eating 1200 calories for so long - it's a little intimidating having to ramp up my calories to 1500 on certain days. My mind is just too trained to think that "more calories = more weight."

I'm definitely going to try the zig-zag calories (using the link from cjohnson) and i'll see how it goes.

I think its also important to monitor your calorie balance. I strive to have at least a balance of 950 calories each day except Sundays which are my "rest days"

What's your calorie balance been normally? You can find the balance in a few different places here, I usually just look at the foods tab and do the math myself.

Sorry if I'm calling this by the wrong name!!

Good point from luckygirl. I usually kept mine at 500 and with all those numbers it equalled out to a pound a week.

Kathryn, I hear what you're saying...it is anxiety provoking. It worried me, too, but then I asked myself, do I really want to be training my body to get by on 1200-1330 calories a day for the rest of my life? Seeing as how the answer was a resounding no, that helped me to move on. I also did the "high" days after the low ones, so I knew I had some "in the bank." It is automatic to think more calories = more weight, and in some cases that's true, but it is also the case that your body will adjust to fewer calories and if it stays low for an extended time, once you go back up after you've lost the weight, it's easier to gain then.

what do guys mean by a balance of calories? are you referring to the balance of calories i'll have left over after I've taken into consideration how many I've eaten and how many I've used through exercise? Like this formula:

Calories Eaten - Calories Used = Balance

Yep. 3500 calories is a pound, so, for instance, if your calorie balance was 500 (or, technically, -500) every day for a week, you should be losing a pound a week. If it's 750 every day, a pound and a half a week, 1000 a day (that's hard for smaller people), 2 pounds per week.

I've tried calorie cycling, its not necessary though, its a convienience thing. If you can't stick to a caloric intake then some people will cycle up to "rest". But its no more effective than a steady caloric intake as long as the overall deficit is the same. I weigh 165, and i take in about 1800 calories a day plus weight lifting three times a week, and i'm losing weight like crazy. So if you're 171 and eating 1200 - 1300 calories the weight should being dropping fast. If that isn't happening then you're most likely underestimating some calories some where.

Actually, I did lose more on calorie cycling than on steady restriction, and for me it is much easier to maintain with cycling; I've done it both ways. I don't see it as a convenience thing; rather as a natural way to eat. Some days you expend more and take more in; other days you're not as hungry, and it all averages out. That's how it is in the real world...who, when they're not watching their weight, pays attention to eating the same number of calories every day? I don't really record during the day anymore now that I have been on maintenance for three months, but when I go back at the end of the day and load everything in, some days are naturally higher and some days are naturally lower. I don't see that it has anything to do with not being able to "stick" to a certain number of calories.

Actually, I did lose more on calorie cycling than on steady restriction, and for me it is much easier to maintain with cycling; I've done it both ways. I don't see it as a convenience thing; rather as a natural way to eat. Some days you expend more and take more in; other days you're not as hungry, and it all averages out. That's how it is in the real world...who, when they're not watching their weight, pays attention to eating the same number of calories every day? I don't really record during the day anymore now that I have been on maintenance for three months, but when I go back at the end of the day and load everything in, some days are naturally higher and some days are naturally lower. I don't see that it has anything to do with not being able to "stick" to a certain number of calories.
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CJ


"Actually, I did lose more on calorie cycling than on steady restriction, and for me it is much easier to maintain with cycling;" <--- I would call this convenience. Right, our caloric intake and energy expenditure fluctuates from day to day. If thats the way you prefer to create enough deficit over time to allow for weight loss thats good. I think some people find it more simple to shoot for just one caloric intake, or even a small range. I guess its just a matter of preference. The key is the caloric deficit, not so much in how you go about creating it. It can be achieved many ways.

I agree with everything that has been said. I have been cycling since April, trying to keep my calories for the week balancing out to be between 9500 and 9800. It worked within about 2 weeks and then slacked off, so last week I had to increase my protein intake and my exercise routine and I have seen some inch loss (not scale loss) this week.

I REALLY like cycling the calories because it keeps me from wanting. I have one day a week that is a REALLY hungry day for me, so I made that my 1700 calorie day. I also let one weekend day be a higher calorie day b/c that is when my family is home and I tend to fall off the wagon. This definitely keeps me sane.

So, to sum, my body got used the the amount of calories I was eating, the type of exercise I was doing AND the ratio of carbs and protein. The only upside to this is it is keeping me busy mentally, so much to experiment with.

thanks for all the input and advice. i'm going to try cycling for the next month and see if that helps spur the weight loss.

I have read about cycling also. When I checked how many calories I should be eating, it told me I should have 5 days at 1410, 1 day at 1558 and one day at 1700. I have been counting my calories and have been trying to stay around 1200 - which I am able to do on most days. The weight is slow to come off. Do I actually up my calorie intake or will that undo what I have already tried to do?


I treadmill everyday for atleast 30 minutes, lift weights 3 days a week and have 2 young boys so I am always playing catch, riding bikes or something along those lines.

Thanks for all the support and suggestions!!

I'd say you should increase your calories. It has helped me!

IMO it helps to time your calorie cycling according to your workout schedule. Some people here seem to be cycling high on weekends to accommodate parties and picnics, but to me that seems rather arbitrary. I tend to naturally eat more on days I work out, so that's my version of cycling. I'll hover between 1700-2000 on my rest days, while pushing over 2200 on my workout days. That way you give your body the extra fuel when it needs it most, while keeping to a just-below-maintenance level the rest of the time.

Jennifer,

I don't know your specifics so I'm using what I know about myself to try to come up with an answer for you. If you're like me I would say to definitely up your calories. It's at least worth a try if your weight loss has been slow. You need to make sure that you are taking in enough calories because too little could force your body to hold on tighter to the pounds. If you're nervous, have you tried spacing your calories over smaller meals more frequently throughout the day? Eating more frequently is supposed to be good for your metabolism as well. I eat every 2 1/2 - 3 hours (about 5 meals/snacks that are 250-400 calories). This has worked for me, and when I stick to whole foods, the pounds come off.

I also have an idea for your treadmill work. Have you tried interval training? I have read that it is supposed to help you burn more calories during the day. After you warm up, you can do one minute of intense (running faster, using a higher incline, or both) and one minute at a comfortable pace, alternating between for 20-25 minutes.

In my experience (which is all I have to go on!), these things have been helpful. Good luck and have fun with those boys!

Amber

What is your protein intake as a percentage? I would suggest you try to get it to 30% (or above) if it is not there already. A single protein shake like I use (26g protein) with a cup of whole milk could provide the extra calories (about 200 calories) and increase your protein intake. Try it for a week or two and see if it helps. Sounds like the exercise routine is good so this may be the missing link. (I am suprised Tandoorichicken didn't mention it already.)

You caught me! :o I'm only human :)

Congrats on making it more than half way, btw!

I struggle with the protein intake. I am going to try some of the protein shakes and see how that works for me.

Thanks for the suggestions and recipes!!

what's your goal calorie intake?