Question for you successful people
Replies
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Not sure I'm totally successful yet, but here's my 2 cents. I try to avoid cheat days. I find that it turns into a cheat week, cheat month, cheat year. Instead, I'll plan my exercise/calories out if I know there's an event with lots of tasty foods on the horizon. If I'm having a hellacious day, I'll allow myself one "wallowing" meal (portion-controlled) and then do something active for the endorphin kick. Typically, I try to just fit in what I want calorie-wise. If it doesn't fit, time to hit the gym or put the food down and back away.
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If you do have a cheat day....make it a cheat "meal"....not an entire day of cheating/bad choices. 0
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I eat whatever I want. I just don't keep things around the house I might want. If we want Ice Cream we go out for it. Etc. In 4 years of working on losing just over 80 pounds I find it is best to not plan on cheating.0
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I don't do cheat days. But I allow treats whenever I want them within my calorie budget. And I might eat low a few days before and after a social event where I give myself permission to eat up at special occasion.
You don't have to eat your calorie allowance every day. It's okay to skip meals even breakfast if you want. You don't have to eat six meals a day. Those are all myths.
I found just ignoring all the complicated stuff everyone throws at us is the key. Day in and day out focus on two things. Eat less, move more, stay within calorie budget (either weekly or daily). You can eat low one day and high the next, whatever you want. Well, it did work for me. I am the fittest, leanest, strongest, and most muscular I've ever been in my life at age 51 and I'm healthy and don't get sick and have long endurance.
If you have a lot of body fat reserves you would be surprised at how little you can eat (unless you have emotional eating issues or disorders). The leaner you get the less your body has to draw from and then you have to taper up your calories. There is no such thing as starvation mode for women over 12% body fat or men over 6% body fat. I am a living breathing example of that. I went from obese to now under 12% BF and I've maintained for one year and built muscle the whole time. You don't BUILD muscle in starvation mode, so I proved that theory wrong. And I do have the material backed with scientific evidence for that statement as well.0 -
Why plan to fail? If you have a slip up deal with It. If you feel your food plan needs cheat days and slip up meals; it is probably to restrictive. IMHO you need to eat whatever you like in MODERATION.0
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I try to never cheat. That doesn't mean that sometimes I won't give into temptation, or perhaps I have to eat out and there aren't any ideal options. Or sometimes, I may be celebrating a birthday, like mine, and I want to indulge a little. There are far too many holidays and opportunities to overindulge. If I added in planned cheat days, then I would be just as fat as I used to be.
I always try to get back into my good habits immediately after straying. Don't wait until the weekend is over or even the next day. Try to eat right the very next meal. I don't buy the whole moderation argument. It's better to strive for perfection and then be kind to yourself when it doesn't quite go that way. "Just keep swimming".0 -
Just don't consider things cheats!
It's as much about portion control as it is about what you eat. If I want a candy bar, I'll eat a candy bar. Every day if I feel like it. The difference is, instead of buying a big family pack and eating the whole thing in one go like I used to, I now buy one small bar (less than 150 calories), eat that, and am satisfied.
It's not about denying yourself to the point you feel like you have to cheat. It's about getting the balance right so you can eat what you want but still keep your weight and health in check.
I went on vacation back in August, and ate things like crepes and ice cream every day. I also drank a lot of alcohol. But I also walked a lot, went swimming, hiking, and did various other active things. I came back from vacation weighing exactly the same as when I'd left.
It's proof that you CAN eat the things you like, you just have to balance it out. If I want a slice of cake, I'll have a slice of cake, I just know that later on I'll either have to eat less for dinner, or exercise more to balance it out.0 -
First, I don't call it cheating. There are days that are more successful than others, sometimes by choice, sometimes by circumstance. But this is not a temporary diet, it is a lifestyle.
Second, I don't ever plan for them. They happen frequently enough all by themselves. Either from holidays, family events, work events, kids events, kids getting to pick meals at times, etc. Therefore, why plan to go over on calories on a particular day as a matter of habit? That's just eating for the sake of eating, which is what we are all trying to avoid.
My goal everyday is to stay within my calorie goals. Some days I choose to miss. Some days I just feel run down and need more energy and go over. Some days I just done show good control and I miss. But I don't ever start the day saying I'm going over today, or going over at a meal today just because I planned it.0 -
I try to aim for my calorie goal. I dont really think of the days I go over as cheat days. I am not on a diet, I am changing my lifestyle.If I am really legit hungry, I will go over. I still enjoy a bevvy or a few bevvys from time to time. (wayyyy less than I was once consuming)...and I dont feel guilty. If you keep on track, log EVERYTHING, the weight will come off!
If I have to go out to eat, I look for the healthiest option on the menu and look for ways to improve it. (example - no cheese, cheese on the side, oil and vinegar dressing on the side, grilled instead of fried...) Often times I still feel like I am cheating. (and am still satisfied)...0 -
What is "cheating"? Going over your daily calories? Or eating certain foods? Not really sure what your definition is...
I aim to stay at my daily calorie allowance everyday. You can earn as many extra calories as you need through exercise so there really isn't ever a reason to go over (not saying that I've never gone over, cause I have, I just never do it on purpose). If you consider eating certain types of food cheating then that is easier. If it fits into your daily macros and you want it that badly then just eat it. Over time you'll find that you'd rather eat a full, satisfying day of healthy foods rather than blow it all on one indulgent meal. At least most of the time:)0 -
I do not call it a cheat because honestly, the only person I cheat on is myself. I do call it a treat day because I do let myself go over once in awhile, I do believe it is good for me to do this, I've yet to hit a plateau, and I think this is why. I've worked so hard why not treat yourself once in awhile? I only do this though like once every other week, sometimes as long as once a month. Only when I feel my body needs it.Normally the week before my monthly is when I fall on my face so I aim for that week to slip up.
Learn your weaknesses and try to avoid them, what I mean is, it's ok to have chocolate but for me I cannot eat donuts or cheese cake because it taunts me all day long. I can't allow myself to have just 1, I need more then that. As long as I've had some and I'm around it after having a little, I end up caving into more. So I try and keep myself away from it all together. I don't believe in depriving myself but I'm not going to torture myself either.0 -
I found in the past that one cheat day would take me an entire week to get back to the weight I was that day. Not worth it!
What I do now is make sure I have enough calories at the end of the day to have my couple pieces of chocolate every night. I've switched from milk to dark. For crunchy, salty cravings, I've found low cal 'crispy' items and dip in a bit of low cal artichoke and asiago dip. I am a major snacker, would rather eat snacks all day, not meals so I've substituted with healthier options and actually prefer these items now.
Also, if you really crave a breakfast sandwich or fast food burger, plan to have just that (no fries), for one meal of the day, then eat super clean for the rest of the day. You can even take one of the buns off to reduce the cals and carbs a bit more. You can still enjoy these foods within reason and stay on your plan. I've really learned that moderation is the key. If I can't fit it in my cals for the day, then I tell myself I can have it tomorrow. I usually don't want it by then.
I always keep everything within my calories for the day, so basically I have what feels like a tiny cheat everyday, and I don't crave the BIG cheat day anymore.0 -
Another interesting question. Cheat days. Hmmm. I dont ever have a "cheat day". But, some days I dont eat exactly the right foods. Look, you have to find the balance between obtaining your goals yet still enjoying life. I recently had a conversation with someone about sweet tooth problems. He said, I could never look like you because I get a sweet tooth in the evening that makes me eat a big slice of cake, or a handful of M&M's. I informed him, I also have a sweet tooth. But you have to find the balance. My trick in that scenario, is to get a hershey's mini candy bars (dark chocolate) and a scoop of healthy peanut butter. Tastes great, satisfies the desire.. yet doesn't take its toll.
So what does this mean as far as cheat days? Well, What it means for me,, is go out and enjoy your life. Even at a restaurant learn to satisfy the desire, but not over-indulge. Drink lots of water.. Find the tasty, yet healthy food options. Instead of a big Winter Ale beer, find a low cal beer, or a coors light... ?
I dont know.. just my thoughts.. Like I say, we have to find the balance and enjoy life. If you are just going to feel that getting fit is a chore and punishment, you will most likely stray from it and fail in the long run... This is all about the LONG GAME.
My goodness... I am ranting.. someone kick me off the soap box.
I agree with this...I have something sweet most days. I've learned that I will fail if I'm overly restrictive. I love food and want to enjoy every meal, so I try to blanace it out. I'm still working on it...but I can say I never deprive my cravings and I'm managing ot maintain a really healthy weight/body/lifestyle.0 -
What is "cheating"? Going over your daily calories? Or eating certain foods? Not really sure what your definition is...
I interpret as "I'm going to eat however much I want of whatever I want, and I don't care about cals/macros for this meal/day."0 -
I have periodic mental health days. Usually every 2 weeks, but sometimes I wait longer. When I crave something that I know is not something that I should be eating, I tell myself that "I can have that. Just not now." Sometimes, when my MHD comes around I don't even feel like indulging.
Maybe it's because I'm so far overweight to begin with, but this has worked for me. However, you are unique like everybody else and your mileage may vary.
BTW: I ALWAYS log everything I eat on a mental health day to the best of my ability.0 -
You'll hear lots of theories, but IMHO, put items into your daily menu plan that seem like cheats, but fit into your calories. That way, you never really have to have a cheat day or slip up meal. It is going to happen occasionally, but if you plan for it, it will kill your weight loss.
Good luck!
I agree...planning for it doesn't encourage you getting out of the habit of eating those type of foods in the first place. Isn't that the goal anyway? What's the point of losing weight when all the way you have the same "cheating" eating habits? You'd just end up where you started eventually. Cheating has a sort of snowballing effect doesn't it?0 -
I don't think the fact that one meal won't make you gain one pound is the point, I think it's more or less not continuing the same eating habits that got us ALL here in the first place.0
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Think of calories as money. If you want an over priced luxury item you either save up for it or you know you will have to make payments on it for a while. A better approach to planned cheat days/meals are to just leave them to the times that are nearly unavoidable- like vacations or some holiday situations. Even then, develop a strategy to pay for it. I would also do this. Take a casual look at folks that are 100% gung ho on cheat days/meals and then take a look at people who are the opposite. On one you will see people who are generally fat. On the other you will see people who look generally fit. Most people, like me, take a hybrid approach and do fine.0
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I agree with most of everyone when they say "Don't plan cheat days". It wouldn't make any sense when your trying to wean yourself off of certain foods and develop a healthier lifestyle. As a new person just take it day by day and log your calories no matter what. As long as you stay active and continue to be mindful of what you eat, the results will show. I'm doing a new tough workout class and it reminds me that I never wanna go through this again, so pizza looks alot more disgusting when I think about how hard I have to work to burn it off!!0
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I don't have a "cheat day" I just eat how I want most days. Rarely go over my calorie allowance or maintenance0
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I didn't have cheat when I first started. I had 100 pounds to lose and, personally, no meal was worth setting myself back once I started going.
Now that I'm in maintenance, I don't hvae cheat "days" but I do induldge occasionally in an old favorite meal, like fettucinni alfredo or a treat like a big slice of cheesecake....but I still make sure they fit into my daily calories.0 -
I need a plan for a "cheat day" (was thinking of keeping this once a week) and a "slipup meal" (for when it happens).
I am still a beginner but I know they are going to happen. Might as well set a cheat day so I stay on track most days looking forward to that day and have a plan for when I slip.
Thoughts? Ideas? What works well for you?
I don't like cheat days......or cheat meals. Fit it into your macros.......work out more. Feel free to look at my diary. There is a lot of "cheating"0 -
I have posted this before, but it's something that I live by because it makes sense and it works.
I read from Jillian Michael's that you should practice the 80/20 rule. Make 80% of the calories you take in everyday come from healthy, good-for-you food like proteins, vegetables, fruits, whole grains, etc. Use the other 20% to fill your "cravings".. for instance.. I ALWAYS crave something sweet after lunch when I'm sitting at my desk. I make sure that I reserve 100-120 cals to have a few M&Ms or a mini-Twix, or something that I know will satisfy me enough to get rid of that craving for chocolate. Since I let myself do that when I need to, I don't get those cravings nearly as much as I used to! Plus, it hasn't had a negative effect on the scale
Just a thought..0 -
First of all, don't think of it as "cheating". What I try to do is when I know I'm going to be going out to eat or will be attending a special event, I plan for it ahead of time by cutting back a little bit for a few days prior to save up calories so I will have them available. Or, if something unexpected comes up and I end up going over, I cut back a little on the next couple days to make up for it. You don't want to go TOO far over your goals, though, because trying to get back on track will be that much more difficult. But if you do have a bad day every once in a while, don't let it discourage you!
Another thing I wanted to mention is not to tell yourself that you CAN'T have a particular favorite food because it's "bad" for you. Instead, have a small portion and fit it into your calorie allowance. For instance, I have a weakness for cheesecake and I occasionally allow myself either to have a small slice or split one with someone else so I satisfied my craving but didn't derail my weight loss progress.0 -
I still eat everything I love, whenever I feel like I need to eat it... I just have smaller portions.
I had a cookie today after breakfast. Back in the old days I would have had three or four cookies.. but I really just wanted to taste the cookie, not get 'full' on them. I put it in my diary, and make adjustments to my meal plans as needed, and live life like a normal person.
You're gonna have to tinker with what works best for you. Remember, this is for life, so however you work it out, it's gotta be something you're willing to keep up FOR. EV. ER.0 -
I give myself a cheat day once a week. If I really go over my cals, I just know that I will have to cut back the next day or I need to work out a little longer. Balance it to suit your needs. You will feel better overall.0
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I have posted this before, but it's something that I live by because it makes sense and it works.
I read from Jillian Michael's that you should practice the 80/20 rule. Make 80% of the calories you take in everyday come from healthy, good-for-you food like proteins, vegetables, fruits, whole grains, etc. Use the other 20% to fill your "cravings".. for instance.. I ALWAYS crave something sweet after lunch when I'm sitting at my desk. I make sure that I reserve 100-120 cals to have a few M&Ms or a mini-Twix, or something that I know will satisfy me enough to get rid of that craving for chocolate. Since I let myself do that when I need to, I don't get those cravings nearly as much as I used to! Plus, it hasn't had a negative effect on the scale
Just a thought..
THIS IS GOOD0 -
I really try not to do "cheat days". If I know I have an event or special dinner, I try to plan my day accordingly. For instance, tonight, we are going out for my husband's birthday with some friends. I pre-logged all my food and exercise for the day, including what I plan to order tonight to be sure it fits in my macros.
I also have a motto... If I am craving something, and it fits in my daily macros, I will allow myself to have it. No need to make yourself go crazy with deprivation. For instance, I LOVE peanut butter cups! My boss keeps a jar of them on his desk and they stare at me all day long! If I really want one, I have one. It's all about balance and moderation.0 -
I don't cheat, it doesn't work for me. But then again, I eat anything I want in moderation.
Best solution? Exercise more and give yourself the extra calories so you don't have to cheat or slip up.
^^ This. If there is something I am REALLY craving I have it. In moderation. I love working out and building up extra credit
for calories so I can have that brownie I made last night. Mm mm Mm!0 -
Everything in moderation. Fit it into your daily allowance. Life is tough and someday you will go above and beyond your daily limit. We workout and eat healthy most of the time so every once in awhile we can indulge (special occasion) and enjoy the finer things in life. I enjoy eating healthy. It makes me feel good but I also love a piece of birthday cake with ice cream. If I am at your birthday and eating cake and ice cream that means you mean a lot to me. If it is a birthday party for one of my friends kids I don't know, I don't eat it.
If you need a cheat meal once a week to stay on track, do it. Look at the big picture and figure out what works for you. What works for someone who is further along in their healthy life style journey may not work for you at this time. Keep up the good work and you will figure it out.0
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