Is it okay to have one day a week as a treat day?
Replies
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The theory behind it is this -
If your cheat, whatever that means to you, doesn't negate the progress you've made, then it won't hurt you in the long run. Think of it like this - if you save money all month, then at the end of the month decide to splurge on new shoes or whatever, is that OK? Well, it depends how much those shoes cost compared to how much you saved during the month. Calories are no different.
From your post, it sounds like your cheat is pretty well controlled and intentional, so you're probably ok, especially given the numbers you're talking about (1200 cals total, a cheat of 500ish extra cals once a week).
Thank you!
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I agree. Once a week over (and you're not even over by that much) won't hurt. I think it'll actually be better for you cause your body gets used to a "diet". Shocking it with some chocolate will not only keep you happy and motivated but it'll keep your body from adapting. Enjoy your some chocolate ♡
Thank you, yeah a little chocolate it my treat in moderation! 0 -
animatorswearbras wrote: »Every weekend I go to maintenance I usually only have a 500 cal deficit Monday to Thursday I live by a weekly deficit rather than a daily one it works for me and keeps me sane if this way works for you do it. I've been at this since January, I always tell myself this is a lifestyle change not a diet do what fits your lifestyle if you're still in a deficit over the week you'll lose. Good luck x
Very similar to my deficit! Thank you! 0 -
I have started to allocate myself one day a week where I eat something I've been craving - in bulk. But I make sure, as much as possible to keep within my limit/if I go a bit over I won't cry.
So for example:
If I really really want some brownies or whatever, but realistically know buying a small box and 'portioning' them is not going to happen (tried and failed) then I will plan that a certain day next week or whenever I will buy/make and eat it all
Yeah, I think it is whatever suits the person. Like yesterday I had the Oreo doughnut I'd wanted all week, so decided to buy it. Today, back on my diet, keeping in moderation 0 -
Why do we have to create drama stressing over cheat days or sin days? Why not develop an overall balanced approach to eating for life? My trainer always stressed 80/20 rule, for me it is more like 90/10, but you get the idea. I guess it's not as much "fun" as creating drama!
I'm not creating drama, I actually wanted to know what other people do for a treat day or how they handle it and similar ideas. No drama, I don't have a personal trainer, I do this all on my own, through my own will power, and so far, with my treat day; I'm doing really well. Just wanting to talk to other people and hear about what they do as well.1 -
MegaMooseEsq wrote: »I try to eat at maintenance one day during the work week and at a surplus one weekend day, although that first day often ends up in a surplus as well. The other five days I eat around my goal weight maintenance level. The two days generally wipe out about half of my weekly deficit. Clearly I'd lose faster if I didn't do this, but I'd also be unhappy, so forget that! If you're losing weight at a healthy rate that you're satisfied with, what you're doing is working. Like many others, I try not to think of this as a diet, but as a long-term change in my eating habits. You've got to figure out what works for you, not what others think is the "best" way to go.
And hey, congratulations on those five pounds!
You sound like you have it all worked out really well, I'm impressed and well done! Yeah, I agree, I think I'd be unhappier if I didn't have a day where I had an indulgence. Thank you! 0 -
ravengirl2014 wrote: »I think you have to do whatever works for you...it is so individual! I started following my Trainers advice in May...I completely revamped my diet...focusing on macros...more water...I eat little to no added sugars or simple carbs 6 days/week...on the 7th day I plan to eat whatever my little brain has been thinking about...I try to stay close to maintenance calories if I can but don't worry about it if it doesn't happen...Some people can work treats into their day...I find that it makes me want more...I need some limits...I am losing 4 pds a month on track...so it is working for me... You are gonna have to do you...❤❤❤ Good luck!
Thank you! And I admire your will power, good luck also! 1 -
Many people consider their overall weekly calories instead of their daily calories. You regularly eat 1200, and one day per week you eat 1800. That averages out to about 1285-1300 calories per day. Most people will lose consistently on 1300 calories per day unless they are very tiny/sedentary/of advanced age.
It works similarly for people who "bank" or budget calories for an event or night out by eating fewer calories on the days leading up to it, by not eating back exercise calories, or going for a 10 mile uphill hike before a cocktail party so they can eat a whole wheel of brie (stop judging me), etc.
Saving calories on some days and eating more other days still creates a caloric deficit over the week, so they still lose the weight they expected to. Some folks save for a few glasses of wine, some save for a regular pizza night with the family. You're saving for some chocolate and a fun weekend meal.
I actually never thought of it like that! Thank you! 0 -
maggibailey wrote: »I have about 600 extra calories from this week. So I'm having fun football food this Sunday
Go for it and enjoy! 0 -
ACanadian22 wrote: »I have a reward day every single Sunday...If I didn't, I wouldn't make it through the week. I also lost 42 pounds in a little over 3 months and half way to my goal.
Everyone is different. A lot of people fail because they restrict themselves way too much. Please don't do that.
Wow! That is an amazing weight loss! Keep it up! Thank you! 0 -
Is 1200 your calculated deficit by MFP? Pretty low IMO, but the idea is that your total for the week should be around 8400 if 1200 is really your total calories at deficit. It's a very low number and maybe that's why you want to have a treat/cheat day? You could have a treat everyday without sabotaging your daily Calories as long as it's correctly done.. I don't understand why so many women aim for 1200 when it's not even their correct calories to hit. I'm 112 lbs and I eat 1700!
It seems like a low number, but I'm not heavily over weight, and I tend to eat a lot during the day to make up for that deficit, with fruit, vegetables and small crackers and such to satiate. My meals are heavily vegetable dense, with protein and good fats. I have a hearty breakfast, and then snacks, then lunch, then snacks, then a dinner around 6pm, then a few snacks before 9pm and I'm okay then until the next morning. I never feel hungry that way and with MFP it helps keep track of everything I'm eating.
Thank you! 0 -
staticsplit wrote: »I don't call it a cheat day--but usually once or twice a week I end up eating at maintenance or slightly because I go out for a meal or see friends for a meal or drinks or whatever. It doesn't really affect my goals, and I'd rather lose a tiny bit slower and still enjoy my time out rather than stressing too much.
Yeah, exactly! Thank you! 0 -
Mon-fri I log everything and make sure I'm at a deficit. Sat and sun I log nothing. I still make nutritious choices and watch calories and exercise. But weekends are for living! Lol
I've lost 15lbs in 3 months, so it's working for me. Life is balance.
Well done on 15 lbs, that is amazing! Yeah, that is a good idea, you know how to work everything out during the week and moderate at the weekend. Thank you! 0 -
Ready2Rock206 wrote: »I think a cheat DAY is dangerous. A whole day of eating with reckless abandon can easily wipe out a deficit and create a large surplus for the week. A meal that goes over your calories occasionally is totally different.
I don't like the idea of a forced cheat day either - what if my "cheat day" is Sunday but I have a special occasion on Tuesday and I'd rather have those calories there? I've seen people who would skip the Tuesday event because that's not the proper day and even if they didn't feel like eating extra on the Sunday they would force themselves too because that's the cheat day. I'd rather just have life occur naturally and some days you're going to end up eating a little more than others.
Well, what I mean by a treat day really doesn't involve a whole day of eating the foods I want. I wake up, have my normal healthy breakfast, nothing much for lunch, then I will have a dinner I don't usually have during the week on this day, and some indulgent chocolate for afters. That is generally what my cheat days looks like. I still log it in, and it definitely doesn't overly effect my efforts, I just go back to 1200 the next day, and I'm still losing weight with one day treat. Thank you! 2 -
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Hi there. For me personally a planned cheat = some level of control unplanned cheat= gorging myself. I found out when I did a diet where Sunday was funday and I could eat whatever I wanted that day as long as I didn't go over my calories for that day which were about 500 to 600 more I felt like the diet wasn't a diet. It was easy to not cheat bc I never felt deprived of my favorite foods bc I got to have them on Sunday and I looked forward to it and the longer I was on the diet the more my cheat day changed, I no longer wanted chocolate or donuts cookies or fries or whatever I wanted to use my cheat day wisely and fill up my food budget for the day with more healthy filling foods. The only diet I ever lost weight on the right way without pills or crazy deprivation diets or exercise like a fiend. I took a break and life happened and I wish I'd just stayed on it! Lol oh well and you could have chocolate every day! Dark chocolate0
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Yes if you look at your calories over the whole week you are still in a deficit so you'll still lose weight!0
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It's all in the arithmetic.
To lose 1 pound per week you need to eat at a calorie deficit of 3500 calories per week. So, if you eat at a 500 calorie per day deficit for six days and eat at a calorie excess of 1000 calories on the seventh, you only have a calorie deficit of (6 x 500)-1000 or 2000 calories for the week. This represents a loss of only 0.57 pounds for that week.
Now, the scale will not work exactly that way because of water retention going up and down for myriad reasons but the long term trend works that way.
The body is not keeping track of the calories on a daily or weekly basis. It's using them as it needs them. The calendar is for you for maintaining an average. If your TDEE-500 is 1500 calories/day, you could eat 2000 calories one day and 1000 the next.
Let's say you don't want your "cheat day" to slow down your progress. You need to eat at a sufficient deficit to make up for it. Here's some sample arithmetic:
TDEE-500 for Mary = 1500 calories per day or 10,500 calories per week. Mary is going to eat 2500 calories on Saturday. Mary therefore has 10,500-2500 or 8000 calories remaining to eat during the other six days of the week or 1333 calories/day for the rest of the week to still lose 1 pound per week.
(1333 x 6) + 2500 = 10,948 (Okay, so she could eat 1224 on two of those six days.)
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