What works best for you in terms of incorporating "treats"?

_J_en

Hello!

I've lost 8.9kg / 19 lb (yay me, I'm proud of that HAHA ) but still got a lot to go.

I've been trying my best to incorporate the foods I love (ice-cream etc) into my diet without going overboard.

What has been working best for everyone?

Just exercising it off, allowing yourself to go over that day, weekly treats, cheat days, daily allowances and portion control, monthly treats, low cal alternatives or other??

I've been trying a few things but still SLOWLY getting a hang of things.

afia233

same problem here!
i always feel terribly guilty after

tmcc70

Hi... Same here....I'm so addicted it sugar. I do good for a few days then I end up binging. I'm going to start incorporating sweets in to
my everyday diet, while try to stay with in my calorie goals. Lol.. so then maybe I'll only have that half cup of icecream instead of half of the container.

What I like:

Eddy's no sugar add pecan ice cream.
Sugar free pudding.
MD's hot fudge sundae.

MoreBean13

I get all my nutritional goals met with my base calories, and I'm a bit more liberal with my exercise calories. Even on days when I don't have exercise calories, I will squeeze ~50 cals for a square of dark chocolate. Dark chocolate got me through some rough times when I was more strictly cutting. :happy:

tryclyn

I just make it fit within my kcal goal for the day. I do find that if something doesn't taste as good as I was expecting I don't finish eating it because I would rather spend my kcals on something tasty.

MoreBean13

same problem here!
i always feel terribly guilty after

With total sincerity, don't feel guilty. Guilt is the downfall of many a diet. Plan for treats, and have them- just stick to the plan. When you realize treats aren't forbidden, the cravings for them will lessen considerably.

taso42

IIFYM

Shadowknight137

I pretty much find enough room in my day to include treats. Not too hard.

Guess it could help to pre-log foods to ensure you're getting enough protein and fat then toss in a goodie in some of the remaining cals.

cmcollins001

same problem here!
i always feel terribly guilty after

I don't have a standard cheat/treat/whatever day, but I do go over on purpose when I feel like it, and I even pick a day or two and not even log. I want this to be a tool for me to use, not an obsession.

Something I think a lot of people don't understand is that even if we are trying to lose weight and "dieting," life goes on and life is unpredictable,. You ARE going to go over your calories, you ARE going to binge, you ARE going to not feel like doing everything "right" but that's just part of it.

Waiting. Probably the hardest part of the whole weight loss thing. Waiting for results. IF you stay within your calorie deficit about 90% of the time and you are exercising, you WILL succeed. You will succeed in a way that will allow you to keep it off because you will learn about food and learn about how to eat the foods you like at a maintenance level.

honkytonks85

Hello!

I've lost 8.9kg / 19 lb (yay me, I'm proud of that HAHA ) but still got a lot to go.

I've been trying my best to incorporate the foods I love (ice-cream etc) into my diet without going overboard.

What has been working best for everyone?

Just exercising it off, allowing yourself to go over that day, weekly treats, cheat days, daily allowances and portion control, monthly treats, low cal alternatives or other??

I've been trying a few things but still SLOWLY getting a hang of things.

Try dividing out treats into smaller serve portions, so that you are only eating a bit at a time.
I tend to go overboard if I buy for example, a large bag of chips or nuts but if I get smaller bags I don't go overboard.

NRSPAM

I love the smart ones ice creams! They're not too bad on cal's, and they're so yummy! I like the one that's like a snicker's ice cream bar, and the ice cream cones, and I just got the turtle sundae now. It's hard to stop eating junk once you eat one though, just a word of caution. I wouldn't feel guilty though, if you do goof off once in a while. you can always make up for it. Also, you know, you don't have to be losing EVERY single week. And one goof off day will not typically make you gain, just maintain. So give yourself a break once in a while. Especially if you have a lot of weight to lose, you will definately need a little break now and then. Good luck!

DesertFox15

I generally have dessert after dinner. For dinner, I have a lean protein with lots of greens; this makes it easier to eat fewer calories for dessert. I have the 100 calorie Klondike ice cream sandwiches. Also, I have Quest bars for snacks when I'm on the go; some complain that they're too tough. To deal with this, I put it in the microwave for a few seconds and it's as soft/chewy as a brownie. Good luck!!!

jikkenkekka

To be honest, I have treats just about every day. I think I'd go nuts if I didn't. :x I just try to work on portion control. Lately I've been trying Healthy Choice greek frozen yogurt--I've got a box of I think 12 and there's two flavors, strawberry and vanilla bean, which are both really good. They come in pretty small cups that are 100 calories each. But even though they're small portions, I find them quite rich--especially the vanilla bean flavor--so one serving is plenty.

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nataliescalories

I don't do cheat days or anything, but I do leave 100 calories every day for some kind of treat. I pre-log everything the day before (and I end up changing things often enough), but that gives me a pretty good guide and helps me meet my macro goals. Some of my favorites are; a few squares of a delicious chocolate, a glass of wine, a 1/2 cup of a sorbet or ice cream of some kind, hot chocolate, a few caramels, or a cookie. I've never been a binge eater, but I find that knowing I have something special coming at the end of the day keeps my mind from straying throughout the day.

Edit to add:

I keep so many treats in the house just so I can mix things up in interesting ways. I also try to make the treats as high end as I can within my budget. Organic licorice, French chocolate, etc. I think mixing things up helps a lot. I also always put my treat on a nice plate and make sure I'm aware I'm eating it (i.e. not staring at a TV or taking on the phone).

boatsie77

One square of Ghirardelli 72% Intense Dark Chocolate EVERY NIGHT. Break it into 10-12 pieces and melt each slowly in my mouth while sipping my coffee after dinner -- takes 10 - 15 minutes. 55 calories of "Good for me" dark chocolate each and every night is my treat.

MrsJSF

One meal once a week - I indulge (within reason) and have dessert. This meal is on a weekend and it's lunch so I have the time to burn off calories later. Usually, I'm too full from the lunch to have dinner anyway. Also, gives me something to look forward to during the weekend when I'm watching what I eat.

mjhedgehog

I don't really have days that I count as "cheat days". If I want a treat I fit it into my daily calories either by exercising a bit more or eating a bit less at lunch or dinner.

twinkiemon

I'm a chocoholic so I allow myself a Hershey Kiss or mini chocolate bar (no bigger than a 'fun size') every day because otherwise I will REALLY crave it and end up binging. This satisfies my sweet tooth.

_J_en

Thanks everyone.

It's been my biggest struggle incorporating treats correctly.

I don't feel guilt about them anymore which is great, and even when I binge I dont feel guilty.

So will keep working on it, incorporating your advice....especially eating a treat everyday! :happy:

Chadandbradsmummy

I don't really have days that I count as "cheat days". If I want a treat I fit it into my daily calories either by exercising a bit more or eating a bit less at lunch or dinner.

I do this. I don't think cheat days would work for me as once I start again I won't be able to stop!:happy:

chrisdavey

IIFYM

this

however on a low cal diet it is hard to fit in treats simply because of the minimal satiety they generally have. I like to healthify dessert recipes and then I still feel like I am eating "bad" stuff. (for lack of a better word) e.g. protein cheesecake.

majope

I don't have too much trouble fitting treats into my day, especially on days when I run a lot. Anything over 10K is Dunkin' day--I've burned more calories than are in two doughnuts.

I also look for things I really like that are satisfying in small portions. My sister gave us a box of Lake Champlain chocolate truffles, and I'm still working through them, one 120-calorie truffle at a time. They're so rich that one night when I grabbed a second one I could barely finish it. Learned my lesson--one is plenty!

And nearly every day, my son and I have a cup of afternoon tea and split a pack of TastyKake Krimpets--120 to 140 calories each, depending on flavor. Pretty easy to fit into my day, especially if I've exercised at all.

rduhlir

I have incorporated some sort of "treat" every single day. Yesterday, one of my co-workers made cupcakes, that was my treat. Today my treat will be a 7.5 oz of Mountain Dew at dinner. Last week, one of my treats was splitting a desert at Ruby Tuesday's with my hubby.

I haven't cut them out...I either try to fit them into my calorie intake, or I eat a few less calories the next day...or I don't. I have found that I am generally averaging the week out so really it all depends on how the week has been.

EmmaKarney

I think you also have to get into a different mind-set about "treats".

You're never going to make a lifestyle change (and keep your weight off permanently) if you are constantly trying to "fiddle" the system and try to finds ways to still eat the bad foods that made you gain weight in the first place.

I see so many diaries with "low fat cakes" "reduced sugar desserts" "weightwatchers pizza" etc... Why not try to wean yourself off those foods and start to crave delicious fresh fruits/veg and healthy fresh food instead?

Of course I'm not saying never eat "treats" ever again... but you have to change the way your brain views food. Things like chocolate, cakes, potato chips, fried foods - they are foods I don't eat! Once in a blue moon I will have them - but basically they don't concern me - they are foods that fat people eat. Thin, healthy people eat fresh, clean foods.

hbrittingham

I eat something sweet after every lunch and dinner. I usually keep mini three musketeers or some other small candy bar in the fridge and have a couple after a meal. That satisfies my sweet tooth and they are relatively low in calories. I refuse to deny myself something in the name of eating healthier. I eat healthy foods 90% of the time, the other 10%, I allow myself my indulgences.

BarackMeLikeAHurricane

I leave a little bit of room for it in my calories and macros. I had one of those mini Ben and Jerry's cups and it was 250 calories. I ate half if it yesterday and the other half I ate the day before.

gfedex

I'm not a fan of the "cheat day" mentality, as I don't want to spend my whole week thinking about that slice of pizza or ice cream cone I "allow" myself on Friday. I'd rather just have something every day (and no, not a 1" X 1" square of 85% cocoa chocolate- an actual treat). Because I exercise regularly, I have no trouble fitting it into my calorie allotment.

For me, that treat is generally a buttered bagel, oat square or cookie with a tea. I have it after the gym at the nearby Tims or Starbucks, and it's as much decompression time as anything.

I don't buy any junk to keep in the house, thinking I'll be able to eat "just one."

muayqis

Think I've figured out my treats:
http://www.myfitnesspal.com/topics/show/886377-things-that-help-keep-me-under-control
Basically i avoid refined sugar wherever i can. It completely turns me into a sugar monster, and it only ends when i eventually fall asleep.
Now that I've accepted that, life is much simpler.
I had a binge last night on kidney beans and bacon. It was awesome, and i still feel good today! hurrah!

YMMV

TNR32

I leave room for it every day otherwise I would go crazy with my cravings. Yeah I'm the type of woman that you do not take choc. away from.

JesterMFP

I think you also have to get into a different mind-set about "treats".

You're never going to make a lifestyle change (and keep your weight off permanently) if you are constantly trying to "fiddle" the system and try to finds ways to still eat the bad foods that made you gain weight in the first place.

I see so many diaries with "low fat cakes" "reduced sugar desserts" "weightwatchers pizza" etc... Why not try to wean yourself off those foods and start to crave delicious fresh fruits/veg and healthy fresh food instead?

Of course I'm not saying never eat "treats" ever again... but you have to change the way your brain views food. Things like chocolate, cakes, potato chips, fried foods - they are foods I don't eat! Once in a blue moon I will have them - but basically they don't concern me - they are foods that fat people eat. Thin, healthy people eat fresh, clean foods.

I disagree; foods aren't "bad". Eating too much of any food will make you gain weight or prevent you losing. You're perhaps not looking at a big enough sample of thin people and what they eat. Most of the people I know who are thin, and appear to be "naturally" thin do indeed eat all those kinds of foods that you are demonising - they just eat them in smaller portions, or less frequently. It's not "fiddling the system" - it's just living. Eating only lean meats and fresh veggies might be for some people, but its' not for everyone. I know one person who eats very "clean" - mostly whole foods, very rarely has any sugary treats. She is, as far as I know, very healthy, but has slowly gained weight over the last few years because she is eating slightly more than her body needs.

OP - I've always (since being on MFP) made room in my day for things like chocolate or other treats that aren't necessarily contributing to my nutrition goals. When I was on 1200 calories, it was maybe 100 cals left over for chocolate. Now that I'm on about 1650 (before exercise), I try to use at least 1400-1500 on foods that are nutrient-dense. The rest may be used for treats, or may just be used for larger portions of nutritious stuff, depending how I feel that day. At the moment, I still have a big box of Cadbury's chocolate fingers left over from Christmas, so each night I'm having 4 chocolate fingers for about 110 cals. Yesterday I had a lot of cals left over from exercise, and enjoyed a glass of wine and some buttered toast as well.