Cheat Days Scare Me...Help?

I don't do cheat days. I have treats here and there and I fit them into my calories. That way I don't binge. If I have the room in my diet that day, I can have it if I really want it.

Those are valid concerns... a few thoughts from someone with similar tendencies:

1) figure out your triggers (foods, locations, time of day) and avoid/control them.
2) figure out how to work in "treats" on a daily basis rather than having a cheat day.
3) If you must cheat, allow yourself a cheat meal rather than a cheat day

One thing I've learned.... Depriving yourself of foods = binging.

Learn to eat in moderation. The foods you want to eat, serve yourself a serving size and enjoy that. You have to learn to have self control. Say you want some ice cream, serve yourself a little bowfull (measure, log it) and put the rest of the ice cream away. Once you're done eating the bowlfull you served yourself, that's it. And you make it fit into your calories for the day. :flowerforyou:

Hi. I've seen posts like yours on here several times, and they always seem to generate a lot of conversation. I think it's because there are lots of "right ways" to do it and it really just boils down to personal preference.

The key is log every single morsel, crumb or sip that passes your lips with no fudging. You can undo a whole week of steady deficits with one fall off the wagon, but you won't ever really know that unless you log it. And then you wonder what went wrong when 99% of the time you're on track.

FWIW, to your second fear, usually the opposite happens for me. If there's a treat I've been salivating over with unusual gusto, most of the time when I actually have it, it's kind of a let down and I realize I was making a bigger deal of it than it was worth.

Personally, cheat days don't work for me at all. I'm better off having a reasonable calorie budget and eating stuff I genuinely enjoy all the time. Even chocolate. Pizza, not so much for me. Learning to satisfy the taste for junk food with a very small taste (that you weigh)helps.

jacksonpt wrote: »

Those are valid concerns... a few thoughts from someone with similar tendencies:

1) figure out your triggers (foods, locations, time of day) and avoid/control them.
2) figure out how to work in "treats" on a daily basis rather than having a cheat day.
3) If you must cheat, allow yourself a cheat meal rather than a cheat day

^^^ I agree with most of this. If you're afraid you'll lose control, then plan it out ahead of time when you have a level-head, and if you can work in little treats and feel satisfied, that's great.

If you do opt for a meal where you don't count calories, the only thing I would advise is to not think of it as a "cheat" meal. Using the word "cheat" implies that it's bad, that you "fell off the wagon", that you should feel guilty and atone. It's not "cheating." It's literally part of your diet. You are planning to have one meal a week where you don't track calories. There's absolutely nothing wrong with that, and it's not "cheating."

Starting a new lifestyle is hard, but after 2-3 weeks if you are still having crazy cravings, I have to wonder if you are eating enough, and if you are eating things that you enjoy. Just because you no longer have a burger and fries for lunch doesn't mean you can't eat something that is tasty and satisfying. Are you planning your meals and snacks around healthier alternatives to your favorites? Are you trying new things to discover what you might like? My second piece of advice is to banish the word "cheat." Anything can fit in this lifestyle. Also, there's a huge difference between going over by 200-300 calories and going over by 700 or more. Get past the mental block (and trust me, it's mental) of feeling like you failed because you went over, and now it's open season for all your favorites. I know it's difficult but you can do it! Good luck!

In reading your post it sounds like you consider a cheat day going all out.

Here is what I consider a cheat day - I went to an all you can eat buffet on the weekend and ate more than my daily intake in one sitting. That was my cheat day. I don't do it once a week, maybe once a month. It was not pre-meditated and I didn't eat myself into a coma...I just had what I wanted...some steak, pizza, mac & cheese, ribs - it all adds up but it was delicious and I logged it and the day was done.

Another example of one of my cheat days. The weather is snowy, my work week has been stressful, I've kept on track all week and it's Friday night, I'm at home alone and decide to have a few beers followed by too many chips and some salsa, then later a bowl of ice cream while I watch a movie. I went over my intake by maybe 1000 calories for the day. I log it and forget it. Sometimes I need to allow myself those moments because if I didn't, I would never be able to get back on track and stick to my plan. I cannot eliminate the foods I love - I can only moderate them.

And another note, part of the reason I feel successful in my weight loss is that I don't cut out those snacky foods all week long and then binge one day on them. I allow myself a piece of chocolate or two here and there, some chips in the evening, a glass of wine...I just adjust my calorie intake for the rest of the day to allow it. That way, I never feel like I've deprived myself of the foods I love.

I too love to mindlessly eat, so I know that "cheat days" don't really work for me. What I do instead is still track my calories but stay below the amount I would gain weight on (maintenance for me is somewhere between 2100-2200). Giving myself that extra 500 cals or so makes me feel like I've been able to have whatever it was I wanted, without actually risking putting back on any body fat. I probably do this once every week or two.

If I know I've got a big weekend coming up where things will be a little harder to control (ex. weddings, camping) I'll run a weekly total and cut an extra 100-200 calories each day throughout the week to give myself more calories to work with come the weekend.

It's a lifestyle change, and learning self-control is a big part of it. Personally I've found that I get nothing out of binging on goodies other than a sore stomach now that I've been eating healthy for a few years. That does help with the self-control haha

KylaDenay wrote: »

All foods in moderation every day of the week and making it fit in my daily goal. Deprivation is not the key to success. Moderation is the key to success and consistency.

Exactly!! I have done this and so far, I've lost 58 pounds in a little over 160 days. If I want a piece of candy or pizza, I have it. (I know that I, too, love sweets and I love to binge eat so depravation does NOT work for me. Also, cheat days seems to turn into cheat weeks etc) Some days I am over calories, some days I am under. I walk for cardio. You will make it work for you. Good luck!!

I AM A CHEAT DAY LOVER!
it works for me there are days i go all out and days i don't, but i love it and keeps me compliant and losing and lean, and surprisingly keeps me from binging on any other day
days starts out with a handful of gummy bears, the a healthy breakfast before i hit the gym for my heaviest training day of the week, then a shake followed by pizza or pancakes or something like that, maybe some ice cream and or cookies, then dinner is pasta or mexican with a couple drinks