Cheat Days: Something to consider

Azdak

I'm not the biggest fan of the concept, but I'm not really against the idea either. If it helps you be successful, so be it.

So this is not a criticism, just something to be aware of:

Azdak

Obviously, there are LOTS of ways this can be adjusted to make the numbers work better. It just points out that "cheat days" can't be "anything goes" days, or else they are likely to keep you in balance.

prattiger65

See, if I knew I was gonna have a big weekend, my 5 weekdays would be around 1700 net each. I'd still lose @ .5 lbs. then next week I'd shave off a few each day and, VIOLA' I'm right on track. Imma eat the pizza and the burger and fries. (Just not every weekend)

BlueSkyShoal

I splurge once a week, on average, and I haven't had any problems. If you get stuck on a weight plateau, or are gaining weight, then that would be an obvious place to look for changes.

I also think that splurge means radically different things for different people in terms of how many calories "over" you go.

jennifer_417

It seems to me that it's meant to an example and not cover every variable.

Machka9

When I'm actively losing weight, I do not take "splurge weekends" where I eat more calories than I burn. It's pointless to do that.

Instead, I exercise more on the weekend so that I can eat more and stay within my calorie limit.

lorrpb

Point well made.

middlehaitch

Never been a 'cheat' day person, but I do like how the graphic hits home.
It is so easy to think one day won't make that much of a difference, especially if unlogged.
Some times ignorance isn't bliss; it's a no loss or gain week.

Cheers, h.

dfwesq

What's that white thing on the plate? A chicken breast?

ninerbuff

BlueSkyShoal wrote: »

I splurge once a week, on average, and I haven't had any problems. If you get stuck on a weight plateau, or are gaining weight, then that would be an obvious place to look for changes.

I also think that splurge means radically different things for different people in terms of how many calories "over" you go.

If one "cheats" there is no plateau. A plateau consists of 6 weeks or more of no weight movement IF everything is totally consistent day to day. A cheat day would disrupt that.

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

ninerbuff

The weekend is a DEMISE for many because many "relax" their efforts, just like they relax from any work. Successful people usually follow regimen even through the weekends.

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

Xvapor

One day a week eat anything you want for one meal. No big deal

Alatariel75

ninerbuff wrote: »

The weekend is a DEMISE for many because many "relax" their efforts, just like they relax from any work. Successful people usually follow regimen even through the weekends.

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

Or plan for them. I am quite happy eating at 1200 during the week so I can have 2000-2500 on weekends and average 1550 per day over the week.

Machka9

dfwesq wrote: »

What's that white thing on the plate? A chicken breast?

I'd like to think it's a burrito.

AnvilHead

Xvapor wrote: »

One day a week eat anything you want for one meal. No big deal

I could easily wipe out an entire week's deficit with one meal at an AYCE sushi bar.

LucasWilland

I think the point being that what matters in the end is your weekly deficit and not the daily deficit that determines whether or not fat mass will be lost. The human body is not a closed system. An excess of food calories does not get automatically stored as fat in a single day. As with most changes, the body fights against weight loss as well as weight gain by increasing leptin to signal the hypothalamus that the body is full, but also by increasing the body's energy expenditure at rest, so that the body can use the excess calories to help increase NEAT levels, which can have a significant impact on caloric expenditure, with some individuals able to easily burn through 1,000 calories through NEAT alone. These are the skinny people that everyone hates because they can seem to eat endless amounts of food without gaining an ounce of fat.

The problem occurs, however, when the brain hypothalamus releases Leptin in very large amounts on a continuous basis in response to overfeeding. The brain will eventually become resistant to the effects of Leptin on appetite, and the person can easily eat well over 2,000 calories over their maintenance a day without even trying.

Azdak

Again this meant to be a fun little throwaway, not a finger-wagging nanny post. Just a reminder that days don't exist in isolation. Many people on this site know this stuff already and plan their overall strait accordingly. I'm in the "everything in moderation" camp myself--that's why I don't like the "cheat day" term.

The graphic above can also hold true on a macro scale. I read a meta-study once that suggested that 70-80% of all adult lifetime weight gain came directly as a result of holiday (i.e. US Thanksgiving-New Years Day) eating.

zyxst

Xvapor wrote: »

One day a week eat anything you want for one meal. No big deal

You haven't seen some of us eat. I can easily wipe out 3500 calories in one meal and eat my regular calories the rest of the day. It's easy for me which is why I never did it while losing weight. Maintenance is a different story.