Feeling guilty about my "guilt free eating day"

Can't a guilt-free day technically end up defeating the purpose of the entire week? Like if you have 4,000 calories, and that's 2000 or so above your maintenance, wouldn't that mess up 4 days of the -500 calories/day weight loss plan someone might have to lose a pound a week?

That's how I feel! I work hard all week long, I'm not about to have that all be for a 'cheat' day and undo the progress or worse! I try to give myself something indulgent from time to time as long as it fits in my calorie limit, say like a fun size candy bar because I love candy!! But I don't think cheat days are healthy. I think you have to make life style changes and commit to the new lifestyle to have any lasting success. Just my opinion though..

For all those that say it is bad, have you ever tried it? I have 14 months worth of data that show it works for me. If you have data that show it doesn't work for you, I'd be happen to listen.

I wouldn't say it's "bad" really, but it would take away a decent amount of your hard work from earlier in the week. Since I have 6 pounds to lose in 5 weeks, it's definitely not for me.

Yeah, I don't know about the idea of an entirely guilt free day, eating all those donuts, chocolate chip cookies and fruit loops can't be a healthy thing no matter how good you are for the rest of the week but whatever works for you, if you can do that and still achieve the goals you want to achieve then so be it.

I love a refeed day once every second week (I am having one today actually) but I only try and eat roughly my maintenance TDEE which since I am on my TDEE - 20-25% means 20-25% more food. I try and eat these additional calories in complex carbohydrates also (rice, bread, beans stuff like that) which still gives me the feeling of eating way more food.

Technically though crlyxx you are right. Say someones TDEE is 1250kcal (8750kcal per week) and they are on 1000kcal a day to lose weight, if they then ate 3000kcal on one day and ate 1000kcal on the other six their average caloric intake would be 9000kcal for the week which is actually on average higher than their weekly required caloric intake to maintain their current weight of 8750kcal so they would actually gain weight that week. Ofcourse most people underestimate their activity levels and thus set themselves lower TDEEs than they actually have so this person would probably still be under by a couple hundred calories and would technically still lose weight...

Do not feel guilty. Feel empowered. Feel happy. It will not set you back in the long run. But it is only effective if that one day of indulgence results in a worry free week of compliance. If it makes you feel so guilty you get the "screw it's" the rest of the week, it may be detrimentl rather than effective.

*snip*

So, go forth and cheat but only if it works for you. It is not for everyone. But if it doesn't nuke you mentally, rest assured it will not hurt your progress.

How in the world can you say eating more calories than normal doesn't set you back in the long run? If you ate 1000 over for a meal, that's 1000 more you have to make up the other 6 days to get to the same point you would if you didn't have the cheat meal. That IS setting you back in the long run. Simple math is simple.

A whole day? No.. a meal? ok, I can behind that, if you have trouble staying on track.

Guilt is a useless emotion. Get rid of it. Ignore it. Forget it. It won't help you in your journey. I know it's not what you're looking to hear, but it's true.

I read a lot of having 1 day a week where you dont worry about everything you eat ..

Last night was date night with my husband .. while I did not eat the whole restaurant .. I am way over on my calories for the day! like 1000 calories over .. at least .. I sort of guessed on a few things from the restaurant...

I have been on track all week ... and today is a new day .. but I cant help but feel guilty for last night

I always feel guilty when I have these days and I do as you did ate healthy except for one meal of the day and can totally blow it in a meal. I just try to get to the gym or do a workout that day or maybe add an extra 60 or 90 minutes of cardio that week. 1000 calories is minor when you look at the whole picture. Don't stress over it, we are not perfect I do not do a "cheat day" per se, but I also eat things I enjoy. Today I had a McDonald's McChicken (I know horrible for me), but only 390 calories which was within my cals and macros. If I cut out everything I enjoy then I will never stick to this way of life. I do however only eat out about once every two weeks.

How ever you eat that get the results you want is good as long it becomes a way of life and not a temporary "diet". You can not forever skip a wonderful meal with friends and family. You will still have holidays. I do not have a planed day where I can eat what I want I will plan for a special meal or a day when work is having a potluck and my diet will not be so tight. I don't get worried I just exercise more or eat less some other meal. Life is too short to have guilt only learning experiences.

You wanna argue with this data?

I don't think anyone will argue with the data. It is working for you and you are happy so keep doing what you are doing.

One could argue that without that guilt free day you would be better off (and technically they would be right, in that on those days you are pausing your weight loss for the day or at worst actually reversing it) but you could argue that without that day you may have given up (in which case that trend would be reversed and you would obviously be much worst off) or may be eating more on average every day which means that they would be wrong in that particular case. If you are able to have a guilt free day (or even two) and still lose weight (or not gain weight at least) and you are in no rush to lose weight then who cares really,

As I have said, keep doing what you are doing, it is working for you!

Exactly, without cheat days you'd have done better. The fact that the cheat day may or may not have warded off a binge is intangible and irrelevant data, thus does not apply.

Exactly, without cheat days you'd have done better. The fact that the cheat day may or may not have warded off a binge is intangible and irrelevant data, thus does not apply.

I'll take 2.5 lbs / week average weight loss. You do what works for you and I'll do what works for me. I have 56 cheat days under my belt and 62 lbs less body fat to show for it. And for you to tell me I could do better is arrogant.

I read a lot of having 1 day a week where you dont worry about everything you eat ..

Last night was date night with my husband .. while I did not eat the whole restaurant .. I am way over on my calories for the day! like 1000 calories over .. at least .. I sort of guessed on a few things from the restaurant...

I have been on track all week ... and today is a new day .. but I cant help but feel guilty for last night

Let it go.... I take Saturdays as a cheat day and the best thing you did is count your calories. Trust me you would have eaten more if you didnt track it. I weight lift ajd run exc. The cheat day reves up your metabolism and it keeps you from falling off the wagon. One day of joy is important if you get frustrated eating healthy all the time you are gonna quit because everything will seem to stressful. Enjoy your one day. I cheat on Saturday and to rid myself of my guilt I do an extra hour at the gym on Sunday. Look at it as a reward for your clean week. Just try to stay between 200-1000 over calories. If you go too far out over its self defeating.