The NOTORIOUS "cheat"

Every Saturday I have what I call a "High Calorie Metabolism Shock Day". I eat what I want, all day. I still log it though because it's proof you can still lose or maintain with days like this. And I'm talking in the 3,000-4,000 calorie range.

Throughout the week I am not super strict either. I eat the foods I like, in moderation. I cook and/or bake differently, so the food I eat is healthy AND tasty. win/win.

I'm with most everyone else out here - I don't believe in cheats because I'm not dieting. If I want a special treat, I'll have it and I'll work out harder to make it fit. It's a lifestyle change for me. I have a work luncheon coming up at the Olive Garden. I know the better meal options for me there and have a plan for the balance of that day - including munching on fruits/ veggies - then working out a bit extra to squeeze it in and keep it within my calories. I can still enjoy my lunch and not feel guilty. I've also grown up with food being a reward for everything. I finally see that is an issue for me so I choose to reward with other things. Ultimately it comes down to what you are comfortable with. No one can make the decision for you. If you really want to cheat w/ a meal I would suggest once a month at most depending on your exercise and typical eating habits. 3500 cals is a lb - and I could blow that away at a favorite restaurant with an appetizer and entree - but that's how I put myself into this situation anyway. It's personal preference. I personally do not deprive myself of anything - but I keep it within the targets I've set for myself.

You're usually only cheating yourself, if that is one huge meal that could add up a days worth of calories (which can get easier if it's fast food, and you get a value menu...then you add a pie or cookie for dessert)

I say, why not just have everything you want in moderation? Who needs a cheat meal when you are already eating stuff you want all week? No need to stuff one "cheat" meal in. And no. I don't even like the word cheat. Use the word splurge and eat all your maintaince calories once a month for that day -- you can eat whatever and you have more allotted calories.

Food is for fuel, not for pleasure... only put in your mouth what your body needs.

That's what Im telling myself lately

Sorry, but I find that attitude completely boring and NOT a sustainable lifestyle. There is no reason that "fuel for your body" shouldn't be pleasurable. Eating for pleasure is perfectly normal for all humans. It's taking in more "fuel" than you burn than is the problem, not enjoyment.

In fact, tonight, I'm going to Dairy Queen with the family. It's a reward that we have looked forward to for a month, and I will enjoy every last bite. :bigsmile:

Hi!

I've been slowly modifying my lifestyle for 5 months. At the beginning, it was a struggle to get 5 good days in a row during the week, so the entire weekend was a "cheat weekend". I'm talking big portions, eating all the time to make up for being so good during the week. After obviously not making any progress, I cut it down to just Saturday or Sunday. Now I will usually eat 1 cheat meal (at a wedding, cookout, going out to eat, etc.). I will get what I want, but keep the portions small/reasonable and usually it fits into my calories or goes over a little bit. If I don't feel like I need to do that, I will stick to the usual diet. I never feel the need to totally pig out anymore, but if I ever feel that need I will probably just let myself do it and work out more.

Let me remind you this was a progression over 5 months! I couldn't just flip a switch and never cheat. This progression method helped me, but everyone's different.

Good luck!! :flowerforyou:

I have "cheat" days all the time, but they aren't scheduled and they aren't rewards for good behavior. I simply eat what I want when I want to. And because I don't put restrictions on stuff, I find myself not craving them as strongly as I would if they were off limits.

I run hard/long/often enough to burn off the occasional treat. When I stopped worrying and restricting myself, my weight started coming off. Eating shouldn't be a stressful, restrictive thing. I enjoy eating and I enjoy running. That's all there is to it.

^^^ I totally agree with this, and I think its a good rule of thumb, we should never label food as good or bad ...just make smarter choices. If you're really craving sweets find an alternative, attempt to incorporate something you enjoy occasionally within your calorie allotments. At the end of the day its all about making a lifestyle change that is totally manageable, not one where you're on the brink of a binge as a result of restricting the foods you desire.

Trust me worst thing to do, there was a time I was craving chocolate on a regular basis, as a solution I've opted for a few hershey kisses once in awhile to settle them loool. In all honesty though go for that "cheat meal" however don't get too crazy and make sure it's slightly within your calorie range and/or your maintenance

I had one more thought....I keep seeing the word "treat" in conjunction with "cheat". Just some food for thought (no pun intended), is it really a treat if it makes reaching your goal harder? Is it a treat if it's not good for your body? Personally, the sooner I reach my goal, the better. I was so sick of thinking "if only I had started three months ago look where I'd be today" with my dieting. So if one cheat day makes this process 1/7th slower for me then I'm not interested. I'm not passing judgment, I think everyone should do what's best for them and what you find works..

For me, I'm trying to adopt a new healthy lifestyle and not to say nutrition has to equal perfection because I like junk just like most everyone else, I just choose to stay away. Abstaining from my weaknesses in this regard seems to work best for me. I'm not a huge eater, and really never have been an overeater but I sure can make some heinous choices (cake, brownies, anything chocolate), lol. Happy Friday, everyone.

I don't believe in cheats.

If you want some chips, find a healthier chip (baked?) take a smaller than recommended serving size, then fit it into your calorie budget. If you want a cake, bake one with as many healthy substitutes as you can find and then eat a smaller than usual piece. By not removing all the "good stuff" from your menu, you wind up not craving it as much in the long run. Moderating what you eat works out so much better than having a "cheat" anything.

And if there is a day where you just want to let your hair down and load up on Cheese Fondue and French Baguettes and broccoli florets then go for it! Just remember that you will be working it back off for the next week. Much like I did =\ WORTH EVERY BLOODY CALORIE.

But to do so weekly? nah, I'd rather see the numbers stay at a steady decline, and not spike back up after the "cheat" moment.

Edited to add: For the records, Sunday night is pizza night. Every week. Hasn't hurt my weight loss at all Course I have a big salad with it, and only have 2 pieces of pizza (used to have 4.lol)

Cheating is cheating.

Look, if this is really lifestyle change, then we are going to have holidays, dinners out for special occasions, unexpected meals or a potluck at church. Why not just let those roll with life instead of making food a reward for not eating food?

The truth is very few people ever manage to take off weight and keep it off for 5 years. It's better to have good habits, and roll with the nuances of life, than plan to be bad and try to absorb the tough days.

How about if you are on target for say 10 days, you buy yourself a couple of new tunes, or save up for a slimmer pair of jeans?

Right now, I consistently come in about 500-600 calories below my daily goal (while still sometimes eating things that I really really want - last night I had an apple pie at McDonald's while running errands because it just sounded GOOD and I still ended my day under 1,500 calories), which gives me a pretty great deficit for the weekend. I could eat almost 3,500 calories both days and still be within my calorie deficit for the week.

So my weekend isn't a cheat or a reward, it's "I've been great all week and I've given myself wiggle room that I don't have to log every bite of food that goes into my mouth." I'm way more likely to eat out on the weekends and to not really know what my plans are until they happen (a huge part of my ability to stay within my calorie goal is planning every single day's food, even snacks, the day before), so this just works out better for me. I'm not going to be a slave to calorie counting, especially not if it interferes with my relationships and social life. I'm going to a birthday party tomorrow night where I will probably drink a bottle of wine by myself. And I'm not going to worry about it.

I consider it kind of a break from the diet. It isn't a reward for being good. I don't have to be good 7 days to get a decent meal. Having the ability to eat more at certain times takes some of the stress of trying to be so good off, and quite honestly, I find that I don't really "cheat" all that much when I allow myself such a meal. I'll just eat a normal portion and still don't stuff myself. It's all about knowing I'm not really that restricted and can eventually have what I want.

in the truest sense of the word, a "cheat" meal is one in which you (a) don't count calories (b) go over your macros and (c) just don't care what you eat

I have to disagree. I associate cheating with lying. If you don't log it, then it's cheating. If you deliberately log something incorrectly, then it's cheating. Going over your calories or macros is a mistake, which is completely different from lying and cheating.

But that's just my opinion. I hate cheaters, so I have a different perspective on it.

I can see where you're coming from but I don't agree with it. I read an article explaining the amount of calories required to gain a lb and the number was 5500. 2000 of which your body requires to maintain your current wait (maybe more depending in your muscle mass) sitting still. Another 3500 to equal that lb. 5500 calories is the equivalent of 9 pepperoni pizzas from Pizza Hut. So I don't think that one meal, even pigging out, would reverse all the work from the prior week. If I did it every day, then yes... Eventually those extra calories would add up. I don't know about you though, but I know I can't eat 9 pizzas... Even personal-pans.

It isn't just calories that increases your weight the next day. Sodium is as notorious, if not more so (in the short term) One night of unadulterated cheese fondue indulgence got me from 246 to 251 the next day. I am still working it off, but I do not regret it for a minute. I just space out my fondue delights to bimonthly, or longer depending on the season (too warm a meal to have in the summer!) One night of chinese, even if under my calories = spike the next day in weight thanks to sodium. However, 3500 calories consumed is easily a pound gained, don't know where the 5500 came from- but if you eat 3500 and burn off 2000 you are probably going to see a weight gain. I am, by no means, an expert but common sense would seem to indicate that.

Sustainable weight loss has to be something you are doing that you can KEEP doing long after your weight has come off and you reach your goal.

I don't understand this train of thought at all.


I just eat what I want, try to be mindful of macros, and try like hell to stay within my calories.


Having "cheat" meals is what helped pack on 100 pounds, at least for me. No food is a "cheat" food anymore so I enjoy what I want in moderation.


And food is not a reward...

It's not really cheating, because I'm still WELL within my limits, but I'll plan a day for biking the capital greenbelt, or hiking it, or kayaking a part of the river, or something along those lines. These activities are HUGE calorie burns, so if I'm going to eat big, I'll do it on those days. Also: when I'm camping, I eat whatever the heck I want and in the proportions I darned well feel like, because I KNOW I burn it all off hiking.

Winning attitude right there, lol Next year is MY hiking year!! Woo hoo!