Are cheat/spike days a mistake? Scared to try it
Replies
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The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)0 -
Bumping to read later.0
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The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)
It's because calorie deficits cause leptin to decline and a surplus raises it back up.
Week to week it's very similar, but the person who is having weeks straight of calorie deficits is going to have their leptin levels decrease dramatically. The person having spike days is going to reboot their system every week. It makes maintaining weight-loss a 100 times easier.0 -
I don't plan my cheat days because I don't want an excuse to go overboard. However, I do have cheat days sometimes, just because I like them. Mine just sort of happen when I want to go to dinner or the movies and not worry about counting calories. I find that even though I'll immediately gain weight after a cheat day I usually end up netting a loss within the next week or so. I think they are a great idea.0
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The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)
It's because calorie deficits cause leptin to decline and a surplus raises it back up.
Week to week it's very similar, but the person who is having weeks straight of calorie deficits is going to have their leptin levels decrease dramatically. The person having spike days is going to reboot their system every week. It makes maintaining weight-loss a 100 times easier.
I'm curious - Is this more for lifting or for weight loss/fitness in general? I'm also not sure of the lingo. I'm reading it like follow the program six days, have a 'cheat day' on the seventh. Then follow that with an amped up workout, which would be the S"pike day." Do I have that right?
Sorry. Uneducated and looking to be educated. :blushing:0 -
The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
I like this! :flowerforyou:0 -
The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)
It's because calorie deficits cause leptin to decline and a surplus raises it back up.
Week to week it's very similar, but the person who is having weeks straight of calorie deficits is going to have their leptin levels decrease dramatically. The person having spike days is going to reboot their system every week. It makes maintaining weight-loss a 100 times easier.
How much of a "surplus" is necessary, and, do you have to have the total cals for the week balance in the end? (as I mentioned in my previous post - if you decide to eat at maintenance on your spike day, do you then make up for it before and/or after the day of your spike?0 -
I have a cheat day once a week. Not so much the whole day just a meal. Usually supper. I still workout that day but just enjoy whatever I was craving that week for supper. I found that it kept me from falling off the wagon during the week if I can tell myself that i only have to wait and I get to have it on that day. I lost 90 pounds and have kept it off for 3 years and am now ready to shake off the last 15 I have left and I have started my cheat days again so that I don't feel like I am being punished instead of doing something positive for my life.0
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The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)
Well it's different than eating the same every day bc you're not eating the same every day. :laugh:
You can manage it anyway you want to manage it. The question was about spike days. If you eat the same every day you're not spiking. I personally, do not eat less the day before or after, bc I am working out those days and I need fuel.
If, however, you ate at a 250 deficit 6 days and then ate + 1350 on spike day, you net 0 defiicit, so maintenance.
I work out 6 days and eat all my exercise cals, so I get anywhere from 1800 - 2200 each of the 6 days. On my rest day, I would about die if I only had 1280 to eat, so I like to spike that day. Works for me.
blessings.0 -
The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
OK - so - in order to maintain your deficit, your "spike day" could be managed by eating even less the day before and perhaps the day after - so you are borrowing from other days to fuel your spike day - and how is this different to the body than just eating the same 1200 cals per day? (or whatever your goal is?)
It's because calorie deficits cause leptin to decline and a surplus raises it back up.
Week to week it's very similar, but the person who is having weeks straight of calorie deficits is going to have their leptin levels decrease dramatically. The person having spike days is going to reboot their system every week. It makes maintaining weight-loss a 100 times easier.
I'm curious - Is this more for lifting or for weight loss/fitness in general? I'm also not sure of the lingo. I'm reading it like follow the program six days, have a 'cheat day' on the seventh. Then follow that with an amped up workout, which would be the S"pike day." Do I have that right?
Sorry. Uneducated and looking to be educated. :blushing:
not exactly. the way I'm managing mine is by going for a weekly net deficit for half a pound loss, managed by eating daily as if for a FULL pound loss, then eating the remaining on rest day. I am setting up a "false" full pound loss goal, and then eating half of it on spike day for an end result of my true half-pound loss goal. If you ate your full deficit on spike day, you would maintain,0 -
I pick a day either Saturday or Sunday depending on my plans for my cheat day. I do still log it because it keeps me from going over way to much. These days help my sanity and help curb the cravings for all the bad food. I plan date night or going out with kids on these days. Last weekend I had a kids meal at red lobster but ate like 6 of their biscuits. I can't help it. Cici's is my killer too.0
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I have heard Jillian Michaels say that you need a cheat meal during the week so that you don't feel like you're completely depriving yourself. My suggestion would be not to go overboard with the meal and completely undo everything that you've done during the previous week. Do some research and maybe go to Applebee's or Ruby Tuesday's and get some of their less high-calorie meals. You can find some super delicious stuff, and good amounts of food at that, for under 500 calories.
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I'm still trying to get my head around the difference it makes to eat your weekly total allotment of calories in 6 small days and one big day as opposed to 7 moderate days. What precisely changes in the body? Does the change happen daily? Or once a week? Or? I'm not being sarcastic - I just really want to understand the mechanics of this theory so I can apply it correctly and with intention instead of just blindly following a random theory. Thanks. Any sources that go into detail would be appreciated.0
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The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
This sounds really interesting, useful, and confusing. Please let me know if I understand correctly. I am set for .5 pounds a week = 1400 calories. If it was set at 1lb it would be 1200. So I should eat 1200 calories of food each day Mon-Sat plus an extra 200-300 depending on what I earn from exercise? Then on Sunday eat how much?0 -
The way to have a spike day is to manage your calories over a week, so that your deficit for the week stays where you want it.
My weekly loss goal is half a pound (1750 weekly deficit). The way I manage my calories is to eat 6 days as if at a 1 lb weekly loss goal (500 daily deficit x 6 = 3000) PLUS all exercise calories), and then 1 day a week, my rest day, I eat appx. 1250 extra calories. This works out to be a weekly deficit of 3000 - 1250 = 1750 calories. Half a pound.
Works like a charm and refuels my body on rest day for the hard workout week ahead.
blessings.
This sounds really interesting, useful, and confusing. Please let me know if I understand correctly. I am set for .5 pounds a week = 1400 calories. If it was set at 1lb it would be 1200. So I should eat 1200 calories of food each day Mon-Sat plus an extra 200-300 depending on what I earn from exercise? Then on Sunday eat how much?
Would it be 550 extra, so 1950?
Thanks!0 -
It's a very individual thing - I can't cheat because it awakens that hunger/appetite monster and he doesn't want to go to sleep again. After I eat something with sugar, I just want more and more sugar, even when I'm not hungry. The day after a sugar splurge, I have false hunger cues and it takes sooo much concentration (and suffering) to stay on track. If this sounds familiar, you probably shouldn't cheat. I've had to chose "treats" that are OK for my diet and don't send me into a tailspin.
And I wonder if 1200 a day is really right for you? Too few calories makes your metabolism slow down, and it makes you feel cranky and deprived. Whatever you choose to do, best wishes from California! You can do it!0 -
I was stuck at 180 for like 2.5 months. I through down a spike day and steadily lost 5 lbs 5 wks in a row.
My man Russell has some real solid experience with this. Little dinks and dunks of sites won't sway him. Some solid experience and results might though. Share
5 lbs per week for 5 weeks, or, 5 pounds in 5 weeks (1lb/week?)
What I meant was 5 lb in 5 wks. Sorry. It might have been a bit shorter time frame I think it was like 3-4 wks but it is what it is. It shattered my platuea0 -
I never do a whole cheat day because you really can wreck your whole week in one day! but i also never want to feel deprived i feel thats when people fall off the wagon the most. I would do a "date night" with my husbadn and one day a week we eat a bad dinner weither its eating out and getting pizza or mexican or we cook a non healthy meal such as fried chicken etc. and we have a bad snack (usualy its an entire bag of chips LOL) but before my wedding i lost 40 lbs in 4 months so it worked for me, i was also working out 6 days a week and followed my healthy eating to a T the rest of the days of the week.0
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I am afraid that I would go overboard and regain some weight again. No self-control here.0
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If I cheat, I try to limit it to one meal as opposed to one day. Seems to work for me.0
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Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.0
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An off meal is what I will do once or twice a week, say, if we are out and have to eat on the run, it makes me not feel as bad having a cheese burger, and it keeps me from depriving myself all the time, or I use it as a prize for a good weigh-in.. My loss ticker below, proves that it can work into your weight loss strategy. Just don't overdo it, and make sure you have the self control to reel yourself in after a day of going over, it won't ruin your week.0
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I'm having a cheat day today, my first one really. A cheat day and a no exercise day. I think I need this to keep me sane. :-)0
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Sunday hit gym hard. Its my big spike day of 4000 cals. I broke my fast after the gym with a huge protein shake
It hen prepared to destory some food. My giants were on and I wanted the day. I took it. Oplanned for it, executed to perfection. And felt no guilt.
4 oz pasta
10 oz meatloaf meatballs
1 tbpsn parmessan cheese
4 oz of french bigg bread
dessert=1.5 cups of pistachio ice cream
Total cals were over 2000 cals. I fisniehd went to bed and felt very happy
I weighed in 184 monday and today I am 181 today and hope to be around 180 friday
Now this to me was like the worst thing in the world when I was in my twenities and would be afreaid to cause the damage or ruin the week. I spiked sat sun and mon. I depelete the other days and stay strict, at the end of the week I am at a deficit. I surround workout days with big cals. I did bigger lifts then ever before this week, gained no weight and most important enjoyed my family and food over the weekend.
Being Social should be your first goal. Sick and tired of being at a wedding with my droid in my hand calculating and worrying. Now I cal buff it out build up with a little fast and go OFF! If you mentally can't handle it you need to accept that its ok first. took me a long time but now I got the train rolling. I love eating junk food and sporting a tight belly at hte same time. Cookies=ABS? LOL
=WINNER0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
Also I want to just say that going over your daily calorie goal by 500 calories isnt really much of a cheat. When I cheat it sets up the compulsion and I can go from eating my daily calorie goal of 1580 to 5000 easily.0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
If you an unlock that and come to terms with it you might just be better off all around. I use to be that way but now I got something to look forward to. Its not a cheat now, its earned. I calculate it, measure it. I also stick it in a window. So I will consume all my cals in this window once the window closes the session is over. It very structured versus "cheating" "binging"
When I go into the cabinet on a saturday when I a home and just grab something and eat I can still feel that anxiety. But if I plan for it I don't0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
If you an unlock that and come to terms with it you might just be better off all around. I use to be that way but now I got something to look forward to. Its not a cheat now, its earned. I calculate it, measure it. I also stick it in a window. So I will consume all my cals in this window once the window closes the session is over. It very structured versus "cheating" "binging"
When I go into the cabinet on a saturday when I a home and just grab something and eat I can still feel that anxiety. But if I plan for it I don't
I wish it was that easy, its not. After trying to do just that for the past 10 years with no success I have come to realize that it just does not work for me that way. People who do not have this compulsion do not understand. They always think if you would just apply enough will power you could do it. Well if I could apply the will power to do so I would not be fat. I have plenty of will power, I have run 8 marathons in the past 4 years. Its not will power, its more like a disease. For me, it works best if I do not cheat. If I want to eat more calories, then I run further so I can eat more. But for me its important that the foods I eat stay healthy. I can not go out to a restaurant and eat decadant meals, ever. Those days are over for me unless I want to stay fat. The definition of insanity is trying the same thing over and over and expecting differant results. I've been there and done that.0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
If you an unlock that and come to terms with it you might just be better off all around. I use to be that way but now I got something to look forward to. Its not a cheat now, its earned. I calculate it, measure it. I also stick it in a window. So I will consume all my cals in this window once the window closes the session is over. It very structured versus "cheating" "binging"
When I go into the cabinet on a saturday when I a home and just grab something and eat I can still feel that anxiety. But if I plan for it I don't
I wish it was that easy, its not. After trying to do just that for the past 10 years with no success I have come to realize that it just does not work for me that way. People who do not have this compulsion do not understand. They always think if you would just apply enough will power you could do it. Well if I could apply the will power to do so I would not be fat. I have plenty of will power, I have run 8 marathons in the past 4 years. Its not will power, its more like a disease. For me, it works best if I do not cheat. If I want to eat more calories, then I run further so I can eat more. But for me its important that the foods I eat stay healthy. I can not go out to a restaurant and eat decadant meals, ever. Those days are over for me unless I want to stay fat. The definition of insanity is trying the same thing over and over and expecting differant results. I've been there and done that.
I do not disagree with this. But to say you don't know what you are doing I would disagree with. Your got your game locked up. Keep pushing and winning at what you are doing. There is not one path from A to Z, there are many. We are just on different patsh.
See you at the finish line? I can't seem to find it thought! HEH
GL0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
If you an unlock that and come to terms with it you might just be better off all around. I use to be that way but now I got something to look forward to. Its not a cheat now, its earned. I calculate it, measure it. I also stick it in a window. So I will consume all my cals in this window once the window closes the session is over. It very structured versus "cheating" "binging"
When I go into the cabinet on a saturday when I a home and just grab something and eat I can still feel that anxiety. But if I plan for it I don't
I wish it was that easy, its not. After trying to do just that for the past 10 years with no success I have come to realize that it just does not work for me that way. People who do not have this compulsion do not understand. They always think if you would just apply enough will power you could do it. Well if I could apply the will power to do so I would not be fat. I have plenty of will power, I have run 8 marathons in the past 4 years. Its not will power, its more like a disease. For me, it works best if I do not cheat. If I want to eat more calories, then I run further so I can eat more. But for me its important that the foods I eat stay healthy. I can not go out to a restaurant and eat decadant meals, ever. Those days are over for me unless I want to stay fat. The definition of insanity is trying the same thing over and over and expecting differant results. I've been there and done that.
I do not disagree with this. But to say you don't know what you are doing I would disagree with. Your got your game locked up. Keep pushing and winning at what you are doing. There is not one path from A to Z, there are many. We are just on different patsh.
See you at the finish line? I can't seem to find it thought! HEH
GL
Awesome, awesome posts here - puts a lot of this into perspective. I wish I could try spiking just for this so-called "metabolism push" but the food addict in me is very anxious about even trying. I might try a jump in calories once a week and just fill those calories with "good" food instead of the things my food addict wants. (Pizza and cupcakes... LOL)
I do enjoy the occasional indulgence that I "make up" for by borrowing calories from other days and working out extra hard, BUT I really have to watch that runaway train that can start up if I get a taste of something "bad".
I guess it takes some experimentation and some strolls down ALL the different paths that can get you from A to B - then pick the path that has the least amount of tree stumps in the way for you personally.0 -
Cheat days are ok I guess unless you are a compulsive food addict type of person. I know if i cheat it sets up the uncontrollable compulsion to keep eating badly. One day quickly turns into multiple days, weeks and months and then afterwards the awful feelings of guilt and remorse. So if you have the ability to cheat for one meal or one day and then stop go for it. But if you find it hard to stop then I would say cheating is not for you. I know its not for me.
If you an unlock that and come to terms with it you might just be better off all around. I use to be that way but now I got something to look forward to. Its not a cheat now, its earned. I calculate it, measure it. I also stick it in a window. So I will consume all my cals in this window once the window closes the session is over. It very structured versus "cheating" "binging"
When I go into the cabinet on a saturday when I a home and just grab something and eat I can still feel that anxiety. But if I plan for it I don't
I wish it was that easy, its not. After trying to do just that for the past 10 years with no success I have come to realize that it just does not work for me that way. People who do not have this compulsion do not understand. They always think if you would just apply enough will power you could do it. Well if I could apply the will power to do so I would not be fat. I have plenty of will power, I have run 8 marathons in the past 4 years. Its not will power, its more like a disease. For me, it works best if I do not cheat. If I want to eat more calories, then I run further so I can eat more. But for me its important that the foods I eat stay healthy. I can not go out to a restaurant and eat decadant meals, ever. Those days are over for me unless I want to stay fat. The definition of insanity is trying the same thing over and over and expecting differant results. I've been there and done that.
I do not disagree with this. But to say you don't know what you are doing I would disagree with. Your got your game locked up. Keep pushing and winning at what you are doing. There is not one path from A to Z, there are many. We are just on different patsh.
See you at the finish line? I can't seem to find it thought! HEH
GL
Awesome, awesome posts here - puts a lot of this into perspective. I wish I could try spiking just for this so-called "metabolism push" but the food addict in me is very anxious about even trying. I might try a jump in calories once a week and just fill those calories with "good" food instead of the things my food addict wants. (Pizza and cupcakes... LOL)
I do enjoy the occasional indulgence that I "make up" for by borrowing calories from other days and working out extra hard, BUT I really have to watch that runaway train that can start up if I get a taste of something "bad".
I guess it takes some experimentation and some strolls down ALL the different paths that can get you from A to B - then pick the path that has the least amount of tree stumps in the way for you personally.
I understand the fear, but my days are calculated. It's not chaos. Most people would be fine spiking at 3,000 calories or so. That could be 3 larger meals, like pancakes for breakfast, burgers and fries for lunch, and pizza for dinner. Then mix in a few fun snacks.
If guess if you feel like you need to give up those foods forever and your ok with that then it's your choice. There's numerous ways to lose weight. This way just works extra well for keeping it off long-term.0
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