'Free meal'??

I do, it keeps me sane, its normal. Just make sure its one meal not a whole day!

If you feel like you can do one without it derailing you, give it a go. If you feel like that's something that might derail you, don't.

I have one free day a week, and I have always lost weight. I've gone up to 3,000 calories over my allowance (not necessarily on purpose, but it happens lol), and still lost weight that week. Never gained from a free day/meal.

So if you think you can handle it, give it a try and see how it goes.

I've done days "off" from logging since I started, and that's probably a big part of how I've managed to have my 610th consecutive log-in this week. I still checked in here and cheer on my friends, but I didn't log my food 3-4 days a month.

It wasn't (usually) an excuse to go overboard (though I'm sure I ate well over maintenance many times), and I always got right back into tracking my food. I also often worked out on these "free" days.

They kept me sane and the spikes definitely didn't hurt my metabolism, nor did they slow my fat loss (but note that an increase in scale weight is to be expected after consuming excess sodium or more carbs than usual).

I'm not a believer in 100% adherence to a calorie deficit. When the goal is long-term changes, birthday parties, buffets, and holidays happen. Healthy people indulge on special occasions. Life without indulging is kind of sad, and I'd rather not torture myself over logging each detail of a potluck lunch or a dinner out on my birthday, either.

Mentally commit fully, but remember that an 80/20 plan likely has a greater chance of long-term success than 100%. We can only take so much deprivation.

Now that I'm successfully maintaining, I'm eating at a slight deficit 4-5 days a week and I eat what I choose the remaining 2-3. It's working really well for me.

I wouldn't really call it a free meal, just a meal that I enjoy. I have them at the end of the day so I won't say to myself 'I ate too much, might as well eat bad the rest of today and I will try my diet again tomorrow'. I eat what I like but I make sure I stay within my recommended calorie intake. (What I like means an entree, not cookies, chips, candy, etc).

When I was a teenager I followed the Body for Life program (which kicks your booty by the way). And one of the rules was to have a free day. Basically you could eat whatever you wanted, and how ever much you wanted. Mind you, I was working out 6 days a week. By the time I had dropped 20 pounds, I really didn't go hardcore and eat an entire pizza by myself, but I did indulge within reason. I say go for it if that's what will take a little edge off in the week!

For instance, I love steak. Nothing to me is better than 8oz juicy t-bone or sirloin with a buttered baked potato! When that craving comes I go for it and then I'm really good until the next craving comes. I have to vary my calories to lose weight. I'm not big on sweets or bread so if I cheat its cheesy, rich sauces or some kind of beef.

Oh yeah!!! Ribeye is my guy ;-)

every meal is a free meal. IIFYM

I don't usually but only because self control is not something I've gained just yet. The only times I"ve been successful at it is if my 'free meal' is at the end of the day. Otherwise, once I've ate something 'bad' I tend to go down hill from there. I think it's a good thing if you can keep it to only one meal a week though

I second this! If I do a free/cheat meal it has to be dinner or even just dessert. If I start with breakfast, I'm done for.

I try to make my free meal less about food and more about fun. Maybe it's the girls night splitting an appetizer or maybe it is dinner at a friend's house not asking them every ingredient in the dish. Maybe it is just a beer while watching the game. More about the activity and less about the calories

I look at my weekly average rather than each day. Makes it more realistic.