How important are cheat meals or cheat days?

bmele0

I started at 292, and I've lost 110 lbs. In June, it'll be 2 years that I've been at this. During this time, I've learned slow and steady weight loss is the way to go. I have a better attitude towards food and portion control. I actually do like some protein shakes and bars- like I wouldn't mind eating or drinking them for the long-haul.

1) Start eating at least 1200 calories, you need to be able to sustain this for the long haul, not crash diet
2) No food is good or bad, if you want that piece of chocolate, fit it in your daily goal (you can't just eat the whole bag)

The weight you've lost is mostly water and possibly muscle. You don't want to lose weight the extreme way. It's not good for your body. If vanity motivates you, losing it that fast will leave lots of excess skin. Losing slow will help with excess skin. If health motivates you, eating at least 1200 a day + some exercise calories will give you more energy and not leave you feeling down.

In the beginning I lost 8-9 lbs a month and for awhile I was able to do a 1200 calorie diet and exercise. As the months wore on, I started feeling run-down and tired. I changed my goal to 1.5 loss and started eating more. I felt loads better, I had more energy, and could push harder with workouts. As you get smaller, you'll need to reevaluate your goals. I'm at 0.5-1 lb loss (whichever I feel like doing) a week now. My loss is slower, but I feel good.

Weight loss is not linear, some weeks you won't see a loss, you might feel your clothes become more loose. My cheat days are more like events/holidays. So if someone is having a birthday, I pay attention, but I'm not as strict.

I second a couple other posters. Buy a food scale, weigh your food. Your relationship with food needs to change, the perspective is not healthy. I started to look at a piece of chocolate and think- geez I can eat that tiny bit of food for 100 calories or I can have an egg with a sprinkling of cheese/salsa. Which one will make me feel satiated?

HollandOats

ndj1979 wrote: »

katieballenget wrote: »

Thank you all very much for all your input! I have a lot of weight to lose and do not want to do it the wrong way. Like I said, I eat when I'm hungry. I guess the excitement of losing so much got to me. I will definitely aim for my target calorie intake. I just need to be patient with my body. Like some of you have said, I didn't gain it all in one night, I won't lose it that way either. Thanks again!

OP - here are my thoughts if you want to do it the right way:

1. get a food scale and weigh all solids
2. eat to the number that mfp gives you. So in your case make sure you net 1900
3. ditch the shakeology and have real food for breakfast.
4. realize that no food is "bad" and it is OK to incorporate bread, pasta, ice cream, etc, into your daily diet
5. make sure that you are eating nutrient dense foods like chicken, vegetables, fish, rice, fruit, etc.
6. this is not necessary, but I would suggest finding a form of exercise that you enjoy - walking, strength training, etc, and do something where you are moving around
7. repeat until you get desired results


good luck

I find 3. and 4. to be in conflict with one another. If OP's down with the free shakes, power to her. I meal replace with protein shakes several times a week, totally sustainable (and tasty, I look forward to them). I don't know what the Shakeology are like, but if there are no bad foods and OP likes them, shake on...

I subscribe to the overall message of this post though.

Emily3907

Before MFP, I was BIG on cheat meals. I would eat WHATEVER I wanted and never counted it (I was on WW before). After doing some searching and looking back over my weight loss history......I stopped "cheating" and started counting. I still have a decent super yummy meal about once a week, and I generally let myself have whatever I want, but I work it into my calories and still count it. The reason I do, is because when I see what that meal is really costing me, I usually eat a little less or change a few ingredients to bring the calories down in the recipe. This has worked really well for me because now I still feel in control, but I still get that indulgence once a week.

Also, I have been there and done that with the cutting out of sugar, pasta, bread, etc. And after starting and crashing, starting and crashing and starting and crashing again, I finally realized it is just not necessary unless there is a medical reason. I am still losing steadily and I eat white bread, white pasta and sugar. The more restrictions you place on your diet, the harder it is going to be to stick with it for the long haul.

katieballenget

ndj1979 wrote: »

OP - have you upped your calories to what MFP is giving you yet???? I believe that number was 1900???

I reevaluated my MFP and now it's telling me to eat 1530. Since that change, I've definitely gotten at least 1200, but closer to my new goal! Thanks for checking in on me!

katieballenget

I'm just going to say this. I am currently happy with my diet. I LOVE the shakeology meal replacement shakes. I have tried others from walmart and I'm not going to force myself to eat something I don't like or have to hold my nose while drinking just because it's cheaper. So if I spend some money on a meal replacement shake, that I would've spent on fast food crap anyways, then that's ok with me.

I am now making sure I get the calories in I need. So that's a plus. My clothes are very loose and that's good too. Lol.

I do very much appreciate everyone's input, however, I do have some suggestions for some of you. Try not to be so hateful when trying to teach things. Encouragement goes a long way. My journey and lifestyle change are just that. Mine. And it's working for me. Let's all try to be encouragers instead of bashers.

Peace and love to all!

riderfangal

I plan cheat days all the time in my mind but I have never followed through. Too afraid of gaining back what I have worked hard to lose.