Anyone successful with weight loss with a "cheat day"?

hmg90
hmg90 Posts: 314 Member
in Health and Weight Loss
When I say "cheat day", I don't mean binge eating my any means. I mean say you've got a full time passive job and have a daily use of 1800 calories and are meant to eat 1300 a day, and you end up anywhere between there.

I have stayed within the limit the past few days, at around 1200. I hate the term "starvation mode", but I think the hunger has sort of "built up" in me over the past few days and now has taken over. 1300 a day is starvation to me, I have to go to bed feeling hungry. I get the good kind of calories - salad, vegetables, lean chicken or turkey or fish and eggs. Yet today I came home after a long day at work and was so hungry I thought I was going to faint. I have been low in energy all day. As a result, I have gone over my calorie limit by 200 kcals (it's 8pm here and I'm still hungry).

I am wondering if anyone else have had an experience like this occasionally and still managed to maintain their weight loss.
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Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    If 1800 calories is your maintenance level of calories, then anything less than that will cause you to lose weight...even if you have a cheat day...but I'm always confused as to what a "cheat" day actually is. When I was losing I regularly had days where I ate to a maintenance level of calories...it just means the process takes longer. IMHO, eating to maintenance isn't cheating...you're not over-eating...you're just not at a deficit of calories. Just depends on how patient you can be.
  • geekette411
    geekette411 Posts: 154 Member
    I have a cheat day once a week where I eat moderate amounts of whatever I want with no regard for calories or macros. The key is moderate. It's worked great for me so far.
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    i dont do cheat days
    i think they are a bad idea
    if i want something "bad' i eat it. record it and exercise
  • SmartAlec03211988
    SmartAlec03211988 Posts: 1,896 Member
    I have cheat days every Friday.

    69 lbs lost. Any questions?
  • hot2def
    hot2def Posts: 80 Member
    I was at a plateua, gained two pounds and was stuck again. I went over my calories by about 300 for three days and then dropped back down to my regular goal. 4lbs came off!!! Try it!
  • BrendaLee
    BrendaLee Posts: 4,463 Member
    Eating to or slightly above maintenance every now and then is highly beneficial for multiple reasons (Google leptin). Plan it, and enjoy it.
  • bugaha1
    bugaha1 Posts: 602 Member
    I have cheat days every Friday.

    69 lbs lost. Any questions?

    ^^^^^This, I'll have two cheat days this weekend =)
  • chelseascounter
    chelseascounter Posts: 1,283 Member
    I cheat every Thursday and lost 12 lbs since early April. Although, my cheat "day" is only one cheat meal. I only call it a day because it's the day I go over my calorie limit.
  • getstrongkaylen
    getstrongkaylen Posts: 137 Member
    for some reason, when i have a cheat day, it helps me lose that extra pound.... it could just be all in my mind, but im always soooo terrified to get back the scale and everytime ive done it, ive lost weight (from 0.2lb to 1lb)... i really dont know if this really does work but it does for me!(:
  • babyluu80
    babyluu80 Posts: 58 Member
    One day of bad eating here or there isn't going to ruin all your hard work the other days. As long as you're not eating a crazy amount over your regular calorie goal then it shouldn't be a problem.
  • eazy_
    eazy_ Posts: 516 Member
    For me there is no cheat. I have changed my lifestyle and relationship with food. I eat what I want, when I want, and log it. Some choices will get me to my goals faster than others.
  • blakewellington
    blakewellington Posts: 2
    I seem unable to avoid "cheat days." They occur at parties, when out with friends, or when the donut fairy visits my desk at work. I try to avoid them, but I think it's naive to think they will never happen. But we don't have to let them control us. Enjoy the donut, then walk a few extra miles after work. Ultimately, if you are constantly craving without satisfying, you will fail. We don't want that.
  • ChristinaR720
    ChristinaR720 Posts: 1,186
    Don't cheat. Just eat.

    IIFYM and portion control is the way to go!
  • chellec23
    chellec23 Posts: 147 Member
    On normal days I eat around 1700 calories. There are days when I am conscientious but don't log and I consider those my "cheat" days. Last weekend I had pulled pork, frozen yogurt, and spaghetti on my "cheat" day. I still lost 2 lbs in the past week :) ((I know it's not water weight because I drink water like crazy))
  • gzus7freek
    gzus7freek Posts: 494 Member
    I started this weight loss way of life August 2012. I have a "cheat day" every other week or so. As you can see it is working well for me. My cheat day sometimes is going over a little and other cheat days I full on binge. I usually save my cheat day for a time like this weekend when I know I will want to eat extra. (holiday cook out at parents). For me if I do not splurge once in a while I get crazy cravings that drive me nuts!!
  • jwhit31
    jwhit31 Posts: 450 Member
    If you're not eating above your maintenance cals then it can't really be a cheat. Also, if you're eating the right kind of calories and are still hungry then eat some more. You've got to listen to your body or you'll make this more difficult than it should be. Are you exercising regularly? If so then this could be why you're hungry and need more. When I workout hard I can eating anywhere from 1800 (not often though) up to 2300 cals a day and still lose weight.
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    I don't "CHEAT" but I do "BUDGET." I "save" calories during the week to "spend" them on the weekend.
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    I have a Couple Cheat Meals/Refeeds (whatever you feel like calling them) every week and have lost a few pounds..... Best of Luck
  • djkronyx
    djkronyx Posts: 77 Member
    Sounds like you need a weekly "refeed day" where you go up on your total calories (I recommend approaching maintenance) for a day with a focus on increasing your carbohydrates. This not only keeps your metabolism in check, but it should also "refuel" you as well. You're already in a 500cal/day deficit plus whatever exercise you're doing, so you are naturally going to feel hungry like that. Depending on how vigorous your workouts are, you may want to bump that 1300 up to 1500 daily to see if that makes any difference. As far as cheat days go, that's a pretty loose term. I would avoid them as they can set you way back and sometimes the avalanche effect comes into play (one cookie leads to the whole bag!). Rather think about a "cheat meal" every once in a while that's yummy but not gonna put you 3000 cals over for the day. Good luck!
  • wanttoloseweight4
    wanttoloseweight4 Posts: 253
    well lets see i havent had a cheat day in a month not a real one i do plan on going to my favorite restuarant and eating anything i want in a month from now i plan them that why i dont feel like im cheating!
  • Jerrypeoples
    Jerrypeoples Posts: 1,541 Member
    while i wont say its a cheat day(s) as i still stay within my cals for the day

    on the weekends i do eat panera for lunch (asiago beef and chips)
    and two slices of pizza
  • natasa26ca
    natasa26ca Posts: 107 Member
    My cheat day is saturday night when me and my hubby go out on a date night/dinner. That is when i enjoy low calorie meal from skinnylicious manu but order a dessert after and 1 glass of wine or red sangria.

    So my cheat items are 1 slice of cake and 1 alcoholic beverage.
  • elainewitch
    elainewitch Posts: 30 Member
    I have them about once a week and I've lost 31 pounds.
  • sullus
    sullus Posts: 2,839 Member
    Not sure I have cheat days per se, but a lot of saturdays start "on track" - and end up at the pub for a treat and some beers. Has not seemed to harm a thing.

    I dont eat to prep for it so there's "room" for the calories. I dont feel guilty about it .. I log it and move on.

    to keep the math simple, assume maintenance is 2000 cals/day, and you're at a 750 cal/day deficit (1.5 lb per week lost) - This equates to 8750 cal/week

    If you eat 1250 6 days a week, and end up with a day at 2000, you've now had 9500 calories for the week - you're still running a net -4500 calories for the week (instead of the -5250 without the "cheat"). You've set yourself back 3.2 oz in weight lost for the week.

    This does not of course, account for exercise.
  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    I have had a few cheat days. One of them (on my Birthday) was a whopping 5,000 Calories. I've lost fifty four pounds, and one of those pounds was on the week of the 5,000 calorie mega-cheat. I also allow myself treats as and when I want them, but I keep them moderate and within my calories and macros.

    I use cheat days to quash cravings, and break plateaus. For the people who say they are bad and/or unnecessary, it's probably because you've never needed one. And that's a positive thing, I'm happy for you that you've never needed it. But I get massive carb cravings, generally around plateau points. I'd rather satisfy them and move on happy, than be miserable every day of my weight loss.

    Perhaps I'm just blessed with more self-control - I can have a refeed, and then get right back on the wagon the next day without looking back. If it's not that easy for someone, then cheat days may not be wise. You just have to find the strategy that works for you.
  • ElyseL1
    ElyseL1 Posts: 504 Member
    Yes, but i dont consider it a cheat day. it's just life and your eating a little bit more than normal. Eat what you want and move on to continuing awesomeness.
  • HotSouthernMess
    HotSouthernMess Posts: 474 Member
    I have a Couple Cheat Meals/Refeeds (whatever you feel like calling them) every week and have lost a few pounds..... Best of Luck


    i'd say this guy knows a thing or two...

    by the way, i have cheat days every week where i dont count calories at all for the day. i have noticed that if i dont do this, i wont show a loss for the week. weird, but it works...something about jump starting your metabolism...

    Good luck!!!
  • tara04ksu
    tara04ksu Posts: 1
    I have been on MFP for 90+ days and have a total of 25lb weight loss. I typically eat about 1200 calories/day, and I make sure to eat back as many of my exercise calories as I am feeling hungry for. However once a month my boyfriend and I have a "date night" where I count nothing for one meal. I enjoy myself and usually have a few drinks along with a semi unhealthy dinner. It has never given me any setbacks in my weight loss. In fact I feel like having a day to indulge helps keep cravings under control. I also don't count calories on holidays...just takes the fun out of them.


    Keep it up and remember you won't stick with your diet if you don't allow yourself some freedom every now and then. Just don't go crazy.
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    I have lost 100 pounds by having "cheat days"........

    I prefer calling the way I am going to live the rest of my life days.......
  • ranmini90
    ranmini90 Posts: 10
    bravo...i am on this very restrictive calorie diet with exercise to lose 20 kg.i was 70kg and now down to 65.i am on a liquid diet.but i make Saturdays my official cheat days cuz i spend time with my loved ones and i dont want them to feel left out or not a part of my life just bcuz im trying to lose weight. btw im 23 and 5'2. its been 2 weeks and i lost 5kg already.so happy about that.and its good to have a cheat day(sort of like cheat meal) .and congrats on ur weight loss.
    ps.only problem is because im on a liquid diet my stomach growls when i eat solids.but i dont care anyways. hehehe

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