CHEAT DAYS?

fromaquasar1

I previously lost a lot of weight on a very restrictive diet, in which I had one "cheat" a week. Once I hit my goals I wasn't able to maintain long term and ended up putting on more weight. The "cheat meal" wasn't the only problem with how I did it this time, but it was part of the mentality of restriction, and reward/deprivation that made this not work for me long term. So I am trying to do it more sustainably this time round!

Now, I don't "cheat", when I feel like it or for a special or tricky occasion I eat what I want, and get back to plan the next day. E.g. this week we had friends in town, we ordered in Chinese food, and drank wine and hung out one evening and it was grand. I still log my this food, mostly out of curiosity. So far I've never been too far above maintenance even while doing this. But I don't consider it cheating, just life. Sometimes it happens twice in a week, sometimes it happens once in a month. I am still losing weight and I don't feel like a crazy person, win!

not_a_runner

1 "cheat day" a week and I would diet all week just to maintain my weight.
If I did 2 "cheat days" a week I'd be gaining weight.....
So no, I don't do cheat days.

If I want to have a higher calorie day I'll do maintenance or shoot to be no more than 500 calories over maintenance, which actually takes some restraint and tracking. If I went all out I'd easily eat 4000+ calories and feel like crud for several days after.

Spliner1969

1 cheat day a week = 6 torture days a week without meeting your goals. Why eat so little six days a week just to blow it all on one day? Just don't do it. Instead, eat a sustainable amount of calories, if you need more, exercise more. It's that simple. That way you don't NEED to cheat because you're already eating the things you like. Sure, you might have to learn to cook a little healthier (ie: lower calorie), and you might have to choose a healthier option over a not so healthy option on a menu in a restaurant from time to time, but if you do, you won't need to cheat. Even if you managed to lose the weight and reach your goals, cheating will make it take 10x as long, and once you do, you'll find yourself gaining back all the weight you lost in a very short period of time because then every day will be a cheat day. Think of it as a new lifestyle rather than a diet you do once and forget about.

inertiastrength

Spliner1969 wrote: »

1 cheat day a week = 6 torture days a week without meeting your goals. Why eat so little six days a week just to blow it all on one day?

Because sometimes a meal at your favourite restaurant is your whole day's worth of calories and you refuse to live without it for the rest of your life?

besaro

i did while losing 100 pounds. Once a week I would go on date night to a special restaurant and have whatever I wanted, including appetizers, a few drinks and even dessert. it didnt fit my macros and didnt gaf. Now at maintenance for over 3 years, I still go out once a week and let loose. I dont count calories and still dont gaf. I happen to think that it keeps me on track knowing I can have those things that for me typically dont fit in everyday. You have to find what works for you. I also dont call it cheating, I call it eating.

prdrivas

I do them once a week although I refer to it as a free day, not cheat day. They work great for me. I've been in control of my weight for two and a half years. Yes, I do a lot of cardio. I also lift. I do them because moderation never worked for me. It's nice if you can do it, but for me, the structure needs to be different. I also don't track calories on the free day. While I do track during the week, I'm not that accurate. The scale and my body fat percentage tell me when I need to adjust.

RaeannePemberton

I do planned refeeds. This aligns with my fat loss and is planned based on my training days. A refeed is good for the body, but is also not an all out binge fest. It should be done strategically and with a plan. I will occasionally do an "off plan" meal for a night out with my husband, but even then I try not to go all out binge fest. These things fit into a normal life... usual nutrition with goals in mind. Think less of a "diet" and more lifestyle... big picture.

cerise_noir

mrsnattybulking wrote: »

FinFoxPT wrote: »

Would you cheat on your partner once a week? Then why cheat yourself out of good health? Find healthy alternatives that last a lifetime.

What is a healthy alternative to cheating on your spouse? Asking for a friend

Um... getting your partner in on the action, perhaps?

Geocitiesuser

Christine_72 wrote: »

xPia wrote: »

happyauntie2015 wrote: »

Maybe it's just me but I don't get the whole cheat meal thing. If it fits in the calories for the day and you want it why not eat it? Looking at eating something as cheating in my mind associates guilt. I realize everyone is different. I hope you find what works for you!

This, exactly.

If I want something and it fits within my calories I'll eat it. No "cheating" required.

But what happens if it doesn't fit?

I run into this problem a lot with foods I enjoy. You can't buy "just a slice" of pizza with extra cheese and meatball, or "just a quarter" of a calzone with eggplant and spinach. At least not near me. A lot of the foods I crave come in big sizes. Something I've found that I will do a lot is go ahead and buy it, then throw out the rest when I've had my fill. It's a terrible waste of money but it saves me from myself.

This includes things like almond butter that are 2,000 kcals per jar. It's too easy for me to go over board with just a spoon.

If there was someone around to share the food with, that would be optimal. But there is not, so I end up playing this game of "will power" vs "throw it away" to save myself from eating 3 people's worth of food.

mlp111206

I don't really have cheat days but I do not track at all on holidays or my birthday. Those are my free days to not worry about what fits and what doesn't. As Thanksgiving is my favorite holiday, there is no way I'd pass on all that deliciousness just because it didn't fit in my caloric goal

ravengirl2014

I definitely respect all the opinions and thoughts of everyone who has responded to this so far... As far as what I am experiencing....I am being pretty strict with myself these days...with sugar and carbs mostly and am doing 16:8 intermittent fasting as well... I feel better and more in control of my eating than I have felt in my entire life. The bottom line is no one is going to be able to tell you what is going to work for you...your mind or your body...we all need to practice trial and error and pay attention to our mind and body cues... I only eat certain things one day a week for example...chocolate..sugar...simple carbs... I make sure I stay close to my maintenance calories if possible...it is what is working for me right now but I know plenty of people who don't have a problem with sugar or carbs so they don't have to bother with cutting back... It is all very individual...try different things...if they work and you like them...do that...if it doesn't work out try something else! Best of luck finding your path!

FionaCanOK

Yes I do once a week, one cheat meal, which I look forward to. I tend to plan it in the run up. But then I work really hard in the gym with cardio and weights, and feel I need to refuel my muscles by the weekend. It's never affected my weight loss!

Spliner1969

mrsnattybulking wrote: »

Spliner1969 wrote: »

1 cheat day a week = 6 torture days a week without meeting your goals. Why eat so little six days a week just to blow it all on one day?

Because sometimes a meal at your favourite restaurant is your whole day's worth of calories and you refuse to live without it for the rest of your life?

I think you missed the point. Eat the meal. Prepare for it if you can, if not.. log it anyway. If you go over, make up for it afterward (next day or week). I still go out and eat, but I don't consider it a 'cheat day'. Some might consider a romp to the local Chinese buffet a cheat 'meal' but honestly I simply try to make better choices. I reach for the chicken, seafood, vegetables, and limit the rice and noodles. I log it as accurately as I can and make up for it later if needed. Heck, if I know that's what I'm doing tonight, I'm going to eat a smaller breakfast, smaller lunch, drink lots of water and eat what I want at the buffet.

Sometimes the family just wants Pizza. Sometimes I just want BBQ. Sometimes I want some beer too. I deny myself nothing, but I do pay for it in one way or another.

endlessfall16

FinFoxPT wrote: »

Would you cheat on your partner once a week? Then why cheat yourself out of good health? Find healthy alternatives that last a lifetime.

Yes, if I could get away with it. Like inconsequential with food.

OP, whatever you call it, if you like eating excessively at certain time, just make room for it.

SeikoMonster

I don't because it would lead me down a bad road. Its much simpler to not eat the 2000 calories, than it is to try and burn 2000 calories.

I will have a special treat meal once a month, normally a chic fil a sandwich, but I fit the 440 calories into my day. Exceeding my calorie limit by just a little bit 100 or so.

Don't cheat, plan.

thewindandthework

I don't subscribe to the idea that it's cheating to allow yourself to indulge once in a while. If it fits in my goal, then there's literally no problem.

If it will cause me to go over goal and I decide it's worth it, then that's a choice, not a cheat. If I can do it seldom enough that I still lose weight at a rate I like, all is well!