What are your thoughts on "cheat," "treat," or "off" days?

HWIN_16

I try to count every day, but we all know life doesn't go as smoothly as we want it to, things come up, and you fall off track.

In the past I used to give myself an "off" day from counting every Sunday, but then I'd think, "Oh my gosh, I can finally eat!" so I'd overeat/binge. Then that habit would carry over into Monday, Tuesday, Wednesday - sometimes for the rest of the week - until I finally decided to start counting again.

After a while of that, I figured I would try to count every day, and if something came up (dinner with family or friends, a party, etc.) I'd just give myself the day "off" and practice my moderation and smaller portions on my own, without the app.

Well, that hasn't worked, either. I have still ended up thinking "I can finally eat!" and I overeat/binge for days on days after.

I hate being so back-and-forth. I wish I could stick to something instead of having repeated episodes of binging, then restricting.

What do you guys think? How do you handle "cheat," "treat," or "off" days? Do you have them in the first place? What if you have an event that comes up - do you still try to count, or do you try practicing your healthy habits on your own? How do you stay motivated, even after falling off track?

I can't seem to find that healthy moderation/balance. And because I can't find it, I lose my determination and motivation, and I'm right back to square one, 15 lbs and all.

Any feedback is greatly appreciated. Hope you're all having a great New Year so far.

gloriacheng22

I don't have any cheat days but if I know I'm going out to dinner or to a party, I try to plan ahead and make sure I work out before I go out. The extra calories I gain from exercise plus what ever calories I have left are what I allot myself to indulge in. If I want to eat something particularly unhealthy, I just make sure I have enough calories in my daily intake to eat it. It does take willpower and discipline to stay within your calorie goals and no one is perfect. If you have a 'bad day' or meal, try to get back to being disciplined the next time you eat instead of having days of indulgences.

Another thing I find helpful is that I have told everyone I hang out with my fitness goals so I'm accountable. It makes me not want to indulge in front of them because I'd feel embarrassed and judged, even if they really aren't judging me.

Not sure that's helpful but good luck. Just keep trying and keep working at it!

cmarangi

I'm not great with cheat days, they turn into cheat weeks like you said. It's too hard to make decision after decision. I read a book about how willpower is a muscle and that it gets fatigued like our other muscles. That's why it's easier to decide to exercise and eat well early in the day, and harder as the day goes on. The more decisions you have to make, the faster it fatigues. That said I try to prelog as much as I can for the whole day. I decide dinner and lunch as I'm eating breakfast and that way I know if I want to indulge I have to exercise or cut back on lunch and snacks. It's all decided for me before I finish breakfast and so I don't have to fatigue that muscle later in the day. It works for me.

Hope that makes sense.

bmb42

When I wasn't healthy I had cheat meals. I planned planned them and they kept me on track during the week. That being said, I was not healthy and would think about those cheat meals all week long. I would also often binge during that cheat meal. Fast forward to now and I'm healthy. I no longer plan cheat meals, but still eat them. Some nights my husband will ask to order Chinese, so we do. We often do ice cream after. They're spontaneous but not every single week. This works better for me because I don't overeat.

In terms of events coming up, I have a honeymoon beginning Monday! I don't plan on counting at all. It'll be a week of paradise and I don't want to add any stress about food/weight. I won't binge, but I absolutely won't restrict.

ise311

I don't set any specific day as "treat-day". Sometimes if my office-mates throw a small party, or if I see a good deal on ice-cream/chocs in the supermarket, have food vouchers, etc... I'll just go with 'em, enjoy the foods.

JenMc14

I'm the same as you. One high calorie meal, and I feel like I've blown it, even if I'm under, and I just end up eating whatever. I try so hard not to let one meal derail me, but I've been having issues with that. I am trying really hard to get back at it. I've found that "just having one" doesn't work for me. I do realize I need to learn to live in the real world and go to parties and have nice meals out without bingeing, but it's a work in progress. Part of it is mental, I don't follow hunger cues, I follow boredom or social cues. I've really realized that, and it's a big goal of mine to work on.

isafullspeed

I don't have cheat days, but I do have maintenance days. It's good practice for when I hit my goal weight, and it means I can go out and have a couple of drinks with friends every so often. I don't have any trouble getting back on my 1,200 cal diet the next day, in fact it only motivates me, but YMMV.

Sweets1954

I don't have planned "cheat days" like some have reported but I'm also not perfect. If there is something coming up that I know about I try to plan ahead, cut back the day or two before, etc. But there are times I come home and my husband wants to go out for dinner. I have checked the calorie counts of menus from restaurants we frequent so I have an idea of what to order that is in line with my goals or at least not going to go far off. I will cut back the next day or meal as well.

ninerbuff

Count every day. No such thing to me as "cheat" days. There are days people will go over, but usually it's not consecutive unless it's a planned vacation. Even on vacation, I indulge, but still am aware of how much I eat and still exercise.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

PearBlossom9

I don't set out in advance that I am going to have a cheat day. I do allow a cheat meal when it comes upon me. For example, my boss may order pizza for lunch one day. I'll eat a slice because I love it but I try to stay on track for the rest of the day. Go to the gym, maybe push it a bit harder. Lighten up my dinner. I try to prelog a little bit in the morning on what my breakfast and lunch will be so I have time to think during the day what I want for dinner. I try for dinner to be the most appealing meal to look forward to. It somehow keeps me satisfied when I am looking forward to a dinner and it tastes exactly how I envision. If I end up with pizza for lunch I readjust what dinner looks like. Even if its just one of those days I go over in calories, I still log it. I won't let myself starve and be hungry for dinner if I ate pizza for lunch. I will try to have something low cal and filling like soup.

If I know I am going out in advance, I try to look at a menu online to familiarize my self with what they have so I can figure out a plan in advance.

lulalacroix

There is no "cheat" for me unless I am going over my calories. In that case, I want to plan for it and save the calories needed so the "cheat" actually fits into my calorie structure.

ianfish458

I avoid planned cheat days. However, there will always be days where your calorie (Esp carbs) intake exceeds your goals. For example, special dinners and big family events. The one rule I am religious about is any high calorie (again, especially high carb) days must include a workout. This helps keep the metabolism up and offsets the extra calories.

xmaplegunmanx

I have cheat treats instead of cheat days. If I feel like I want a treat, I work a milkshake into my calories that day or a donut or whatever. On special occasions like my birthday I allow myself to go over my calorie allowance and have some cake and my favourite food (just dinner) then the rest of the day I'm good. I also tended to drink my calories before I started to diet so I allow myself a latte (with soy milk) or a special coffee on days where I didn't eat as much or I worked out a little more. And recently I've been having a low calorie (45) glass of hot chocolate and a piece of fruit for my last snack of the day. I've done a lot better allowing myself a treat worked into my calorie allowance than going overboard one day.

KathyApplebaum

I still try to count when a special event comes up. If I know it's coming, I'll adjust lunch/snacks to allow room. Otherwise, I just count it, go for reasonable portions, and don't beat myself up if I go over. I find that doing the best job I can counting makes me think about what I'm eating and why, and that usually keeps me on track (often to my surprise, since I'm logging after the event). If I go over, I try to balance out the overage with a few days a little bit under, and it all works out.

For me, it's a lifestyle change and not a diet, so I don't see a need to "cheat" every week. Special occasions are part of life, so I need to be able to deal with them as part of my lifestyle.

Asher_Ethan

Every once and awhile ill allow myself a meal with unlimited calories. I log everything but if it sends me over I'm okay with it. It's the only thin that's kept me going this long.

alyssagb1

I don't have cheat days per say, I count calories every day. What I do, is make things fit on specific days. For example I love pizza, so on Fridays or Saturday's I work my day around it. In fact on those days where I want a dinner like that I'll fast a little throughout the day and have a larger portion. My usual is Marcos pizza at about 280 calories per slice. Light lunch, 4-5 slices of pizza.

MsBuzzkillington

I have been trying to work things into my calorie goals and if I go over by a little bit then that's okay. My thinking is that my life isn't going to be super structured all the time with really healthy foods, counted as closely as possible fitting into a nice neat number of 1220 calories or so. Eventually I have to learn how to eat moderately, healthy, and still be able to go out with friends and family sometimes.

So I try avoid labeling thing as bad foods, cheat foods, off day foods. Trying to learn portion control and moderation. I am learning how to cut back on portion sizes so I can eat what I want and still stay under calories. I can learn how to fit a cookie or two into my calorie budget. If I want a slice of pizza for dinner one night, there's no reason to feel guilty.

It's a bit rocky as I am trying to find the balance. I am allowing myself to go a bit slower, that if my weight doesn't drop quickly, that's okay. It's about learning, it's about a life style change. Just take it slow.

joinn68

OP, who are you trying to cheat exactly? It seems you are not in the right mindset yet to lose AND more importantly I suppose KEEP OFF those 15 lbs... Life will give you "cheat" days all the time if that's how you approach your new diet (as in 'new way of eating')

toe1226

No bad foods, only bad feelings. The days that I go over aren't planned- they arise from a social situation where I feel that the benefit of enjoying (when my friend made a three tier home baked smitten kitchen chocolate cake, for example), far outweigh the alternative (sticking to my calorie limit and missing out on a special gift). Usually, I go over because I'm choosing to enjoy something delicious, artisan and social---That joy is good for your health!

Aluminumx

Don't, just don't do it. It will be so very to pack on lbs and give up. Hard work and seeingbthe results should be the only reward you need.

4theking

If it is planned, you aren't cheating. Plan one day a week. If your calories are set right, you will still lose and you keep your sanity. There are always tough guys that say that you shouldn't do it but hey, I must not be tough. I have used this concept with great effectiveness through the years.

jokoh92

Aluminumx wrote: »

Don't, just don't do it. It will be so very to pack on lbs and give up. Hard work and seeingbthe results should be the only reward you need.

I was just going to say this. If you don't have the willpower to only indulge once out of a week or month, then like he said just don't do it. I have tried this approach many many many many times and have failed every single time. So this year my rewards are going to come solely from non edible things.

Every once and a while like if I am home or on a trip, I'll eat something a little off course but it won't be a cheat meal because it will be included in my calorie goal for the day.

Like today for instance was my sister's birthday and everyone went out to eat, so I decided to eat a grilled chicken salad with toast. I'm supposed to be giving up bread lol but I made this the exception since it was a celebration and I'm going to eat healthy for the rest of the day.

I know now that just because I eat something that's not exactly in my diet doesn't mean I've failed. I just have to work harder the rest of the day and week to stay the course.

dbrook1967

For me I get carried away with cheats. That's the big reason I'm here to track my food intake so I can make changes as needed and stay accountable to myself. With that being said I do believe once you have made a commitment and make proper eating and tracking a lifestyle, a cheat meal once a week or month is okay. Don't binge, stop when you get full. I don't believe you can work off a cheat meal with an hour or two of cardio either. I also believe we have to adjust out diets, workouts, tracking, motivation.... whatever it takes to get over the road blocks. Our bodies are Gods creations and He designed them to adjust to changes. So we have to keep adjusting ourselves.

awholenewworld

I do allow myself one cheat day a month but it has to be pre-planned..that way I don't let a craving claim my cheat day. Like in December my cheat day was Christmas eve because we always do a large Christmas Eve dinner complete with Christmas cookies AND pie! More cheat days than that and I struggle to stay on target on non-cheat days and to keep losing weight. Good luck!

lemurcat12

I don't believe in the concept of "cheat" days, but when I was actively trying to lose weight I did work in a higher calorie day -- either by saving up exercise calories or flexing some calories from other days over. I'd also occasionally give myself a "diet break" where I'd eat at maintenance, and didn't fret about an occasionally day over calories at around maintenance.

If you are having difficulty not going way overboard, I'd think about whether you are perhaps being too restrictive at other times or if the language of "cheat day" (which is not a problem for everyone) is maybe messing with you in that you have labeled it as "cheating" so can go wild. Maybe try approaching it as an occasional day to eat at maintenance?

I do have days where I don't count at all (well, I'm not logging currently, but even when I was), but those were rare days like Thanksgiving or Christmas, not a weekly thing.

Rabidrunner

Categorically doesn't work for me. Problem is that if I justify one particular day, it gets easier to justify the night before, the day after, special days of the year, the weekend, after working out, when I'm hungover, the list goes on.

That's not to say that I maintain the perfect diet day-in-day-out; because I don't! I go over my limit by a couple hundred calories once or twice a week, but I try not to beat myself up over it. Just get cracking again the next day.

For me, it has to be an every day kind of deal.

rankinsect

Don't specifically use them, but I have a few days a year (less than 10) that I consider special occasions - birthdays, weddings, etc. On those days I don't have a set calorie goal, but I try to eat reasonably.

I try to eat at a sustainable deficit and include all my favorite foods into normal eating, so even on these occasions, it's not a huge indulgence.

sassysisterjd

I don't think cheat days are necessary or a good idea. It's completely possible to eat the kind of food you want and still lose weight, the key is just to practice portion control. Additionally, I think letting go of the idea that food is "bad" or "good" or that your day is ruined by going over your calorie goal is really important. Food is just food - and eating more calories than you planned doesn't mean your day is ruined, it just means you pick yourself up and keep going immediately - not tomorrow. Remember, this is not an all or nothing effort! When that clicked for me, I FINALLY started to see changes on the scale because instead of thinking "oh, I might as well eat all the things and just start again tomorrow since I am over my calories already", now I simply enjoy the food for what it is, log it and move on.

Do something sustainable - for me that means a smaller deficit and slower results, but being able to eat more on a daily/weekly basis means you actually can still include treats rather than feeling deprived or "bad". If you dread the thought of getting back on track after overindulging, perhaps your goal is too aggressive. By losing at a slower rate I am not deprived, still able to keep social engagements revolving around food (which are logged as best I can, but if I'm not always 100% spot on, it is what it is), including all the holidays, while still losing weight.

macchiatto

I've struggled with this in the past. What's been working for me well recently is tracking everything, every single day (including the holidays). Sure, sometimes it's estimated but I track the best I can for now, because for me personally, I find that if I'm not tracking, I can end up going overboard pretty easily and feeling like crap later.
On special occasions I'll allow myself to eat up to maintenance rather than at a deficit for the day and follow more of an "IIFYM" approach. I plan out my treats and indulgences so it's healthy overall and when I eat something that's higher sugar, I make sure it's worth it.

Rottiegrrrl

Everything counts. For me to have a cheat day or meal would completely sabotage my efforts and mindset. I can't tell myself "I'm worth it" all week to keep myself motivated to battle the constant barrage of temptation, just to undo all of that for a day that I will feel guilty and not satisfied.
If I'm going to a gathering with food, I eat before I go so that I can just nibble on 1-2 things. I try to keep it below 500 calories because I can work that off and adjust my meals accordingly.
And the hard truth is my social life that used to revolve around food has lessened. I dont order out on Fridays with the gang anymore. It was our "we had a hard week lets reward ourselves meal". But then it turned into dinner and snacking later.
So for me, I log it all. Stay honest with myself because I am the only one that can and just try to be flexible yet adhere to a plan.

WinoGelato

OP have you been diagnosed with binge eating disorder? Are you in treatment?