Cheat days? Or cheat meals?
Replies
-
jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
Personally I think he just dropped some water weight. He said he had reduced carbs, and most people also eat less sodium when they start a diet plan. I'd give it a few weeks before determining whether the loss is too fast.0 -
I have lost close to 100 pounds so far. The way I did it was by banishing the "cheating" mentality. I eat whatever I want whenever I want, in quantities that satisfy me, as long as it fits into my daily calories or I can make up for it later.
Example: I feel like having pizza.
My thought process goes like this:
1. How much pizza is usually enough for me? Answer: 3 slices, about 600 calories total.
2. What do I usually eat/drink with my pizza? Answer: Diet soda and sweet corn on the side, about 130 calories. Total for the meal: 730 calories.
3. Is it still the beginning of the day? If yes, easy. I plan my breakfast and lunch to not exceed 700-800 calories, and eat my pizza meal for dinner.
4. Is it already late in the day and I only have 300-400 calories left? I either workout to earn the extra calories needed or carry over the "debt" to next day, where I will eat lighter. In some cases if I'm not really hungry I only eat 2 slices.
5. Am I already over my allotted calories today? In this case I tell myself I can have it tomorrow with some planning, OR have it then follow it by a 500 calorie fasting day, OR spread the extra calories over the few next days where I will be eating 1400 instead of 1500 for next 7 days, OR just eat it and call it a day. It's not the end of the world if I go over every once in a while.
6. If I know there will be an event or some kind of outing where I will be eating I add 15 minutes to my daily workouts and/or eat at a slightly bigger deficit during the week to "bank" calories for that day.
Here is my excel sheet for last week:
As you can see, even though I ate a lot on friday, I had enough calories banked to make it happen and still be within 2 calories of my weekly calorie goal!
0 -
ILiftHeavyAcrylics wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
Personally I think he just dropped some water weight. He said he had reduced carbs, and most people also eat less sodium when they start a diet plan. I'd give it a few weeks before determining whether the loss is too fast.
That is a possibility, I would be more inclined to agree if he had mentioned some type of strenuous cardio routine. It would be nice to know OPs current calorie consumption and weight. That would help us understand where the weight loss is coming from.0 -
The beauty of calorie counting is that you don't have to force yourself to eat low carb or another fad diet (what is clean eating anyway?) to keep your calories lower. You got to do what's sustainable long term. Are you planning never to have a burger or pizza again?
I typically keep a lower deficit when possible so it's not a big deal when I go over. I have good weeks and bad weeks but so far it's been pretty much evening out.0 -
OP, if your profile is correct and you only have 19 pounds to lose, a goal of losing 2 pounds per week is very aggressive. Prevailing wisdom is your goal should be 0.5-1 lb per week. This way you can increase your calories a bit, eat some of these "treat" foods you're craving, and still lose the weight with less of a struggle. I find completely avoiding some foods makes my cravings build up to the point where I finally break down and eat a ton more than I would if I just had a reasonable amount on a regular basis
0 -
If you fancy a pizza or burger why not have them but make them yourself and try make them as healthy as possible. I like to have French Fries now and again but I make wedges using sweet potatoes little bit of olive oil with chilli flakes and baked in the oven still having fries but just in a healthy way and delicious.
For the pizza make the base using wholemeal flour and add loads of veggies less cheese and a small portion of meat. Burger weigh out the mince add lots of seasoning chilli, herbs etc instead of bread for the bun I use portobello mushrooms grilled add lots of tomato lettuce and onions. If you really want to be strict use chicken or turkey mince for the burger instead of steak mince.
Bottom line I find if I don't have what my nana use to say a little of what I fancy I end up binging on unhealthy foods and if you can include it in your daily count then why not every now and again?
Good luck and enjoy!0 -
I don't do cheats, don't do clean and I don't restrict myself too aggressively either.
My lifestyle change has to be achievable in the long term and allow me to maintain it.
Porking out every once in a while is dangerous if you have a problem with willpower or love food too much.
IIFYM works well for lots of people and I will often take myself out for an extra run / walk if I really fancy a treat. The exercise helps too
0 -
jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
I'm currently at 1400 calories, 52g carbs. Since I'm going for a faster loss. My stats currently 5'8 27 years old 178.6 lbs0 -
jawilder230 wrote: »ILiftHeavyAcrylics wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
Personally I think he just dropped some water weight. He said he had reduced carbs, and most people also eat less sodium when they start a diet plan. I'd give it a few weeks before determining whether the loss is too fast.
That is a possibility, I would be more inclined to agree if he had mentioned some type of strenuous cardio routine. It would be nice to know OPs current calorie consumption and weight. That would help us understand where the weight loss is coming from.
I am doing pretty intense cardio interval training with some strength training. 4-6 Times per week.0 -
jawilder230 wrote: »ILiftHeavyAcrylics wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
Personally I think he just dropped some water weight. He said he had reduced carbs, and most people also eat less sodium when they start a diet plan. I'd give it a few weeks before determining whether the loss is too fast.
That is a possibility, I would be more inclined to agree if he had mentioned some type of strenuous cardio routine. It would be nice to know OPs current calorie consumption and weight. That would help us understand where the weight loss is coming from.
I am doing pretty intense cardio interval training with some strength training. 4-6 Times per week.
Are you eating back your exercise calories? 1400 is, imo, too low for a guy. Hell, it's too low for me and I'm a pretty small woman.0 -
ILiftHeavyAcrylics wrote: »jawilder230 wrote: »ILiftHeavyAcrylics wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
Personally I think he just dropped some water weight. He said he had reduced carbs, and most people also eat less sodium when they start a diet plan. I'd give it a few weeks before determining whether the loss is too fast.
That is a possibility, I would be more inclined to agree if he had mentioned some type of strenuous cardio routine. It would be nice to know OPs current calorie consumption and weight. That would help us understand where the weight loss is coming from.
I am doing pretty intense cardio interval training with some strength training. 4-6 Times per week.
Are you eating back your exercise calories? 1400 is, imo, too low for a guy. Hell, it's too low for me and I'm a pretty small woman.
Yes I eat them back sometimes and sometimes I dont. I only lowered them temporary to lose more faster. Then I would raise them as I get to my ideal weight for maintenance.0 -
both, right now I am into the wine.0
-
jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
I'm currently at 1400 calories, 52g carbs. Since I'm going for a faster loss. My stats currently 5'8 27 years old 178.6 lbs
Op: considering your weight and calorie consumption in addition with your activity level, it sounds like you are under eating. That is probably why you feel constricted with your diet. So yes...go ahead and have cheat days or adjust your diet appropriately.0 -
Honestly, i spent most of my life demonizing food as either good or bad (I was a competitive gymnast) and it was an awful way to live! Now, I eat what I like and just fit it into my calories for the day. Ideally I like to workout a little extra to make it work but sometimes I don't bother. It was my birthday this week. I ate a *kitten* ton of sushi and was over my calories that day. Oh well. Life will go on and one over eating day will not stop my progress.0
-
jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
I'm currently at 1400 calories, 52g carbs. Since I'm going for a faster loss. My stats currently 5'8 27 years old 178.6 lbs
The idea of going for a fast loss and the whole concept of "I'm on a diet" is going to sabotage you in the end. Think long term. Isn't your REAL goal to sustain anything you lose?
You need to settle in to a way of eating that will keep you with the body you end up with once you lose the extra weight. If you go to extremes to lose the excess weight, you will learn nothing new, and develop no new habits to sustain the new you.
There are no quick fixes. Something made you put on extra weight. Figure out what that was. If it was just eating a bit too much, then just eat a little bit less. There's no need to give up anything, and there's no need to drastically cut your intake.
You've had some great tips on how to incorporate things like pizza and burgers into your eating plan. Use them. It's a far more balanced approach to losing weight, and it's a sustainable approach to eating that will help you maintain your weight once you reach your goal.
0 -
mamapeach910 wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
I'm currently at 1400 calories, 52g carbs. Since I'm going for a faster loss. My stats currently 5'8 27 years old 178.6 lbs
The idea of going for a fast loss and the whole concept of "I'm on a diet" is going to sabotage you in the end. Think long term. Isn't your REAL goal to sustain anything you lose?
You need to settle in to a way of eating that will keep you with the body you end up with once you lose the extra weight. If you go to extremes to lose the excess weight, you will learn nothing new, and develop no new habits to sustain the new you.
There are no quick fixes. Something made you put on extra weight. Figure out what that was. If it was just eating a bit too much, then just eat a little bit less. There's no need to give up anything, and there's no need to drastically cut your intake.
You've had some great tips on how to incorporate things like pizza and burgers into your eating plan. Use them. It's a far more balanced approach to losing weight, and it's a sustainable approach to eating that will help you maintain your weight once you reach your goal.
Very well said. Thank you so much. I will adjust my diet. This made a lot of sense and really made me think.0 -
I think I had pizza three times this week. But I had one or two pieces, not four. It's all about portion control and balance.0
-
mamapeach910 wrote: »jawilder230 wrote: »How do you guys feel about cheat days or cheat meals? Today is my 15th day on a strict clean diet. I'm already down 6lbs. I don't want to mess with my progress but I do crave pizza or a burger or something in that nature!
First of all, 6 pounds in 2 weeks is pretty fast. That may damage your metabolism in the long haul.....but then again, it may not. How many calories are you eating? In my opinion it sounds like you could add more calories to your diet to slow you weight lost down to 1 to 2 pounds per week. Not only is healthier on your body but it will allow you to eat more food that you love, thus making your diet more sustainable long term. Personally I do cheat days but I still count my calories so I don't go out of control. I usually eat 1000 calories more than I normal on my cheat day.
But seriously, think about adding more cals. Weight lose isn't a race... It's a marathon.
I'm currently at 1400 calories, 52g carbs. Since I'm going for a faster loss. My stats currently 5'8 27 years old 178.6 lbs
The idea of going for a fast loss and the whole concept of "I'm on a diet" is going to sabotage you in the end. Think long term. Isn't your REAL goal to sustain anything you lose?
You need to settle in to a way of eating that will keep you with the body you end up with once you lose the extra weight. If you go to extremes to lose the excess weight, you will learn nothing new, and develop no new habits to sustain the new you.
There are no quick fixes. Something made you put on extra weight. Figure out what that was. If it was just eating a bit too much, then just eat a little bit less. There's no need to give up anything, and there's no need to drastically cut your intake.
You've had some great tips on how to incorporate things like pizza and burgers into your eating plan. Use them. It's a far more balanced approach to losing weight, and it's a sustainable approach to eating that will help you maintain your weight once you reach your goal.
Very well said. Thank you so much. I will adjust my diet. This made a lot of sense and really made me think.
Also don't forget that losing fast when you only have a few pounds to lose will cause you to lose muscle. This will make things much harder for you once you move to maintenance, because you will have to eat less than a normal person on your stats to maintain weight.0 -
So I set my calories to 1810 and carbs to 67g. It was 1400 and 52, any thoughts?0
-
I typically fit what I want into my deficit. But today I'm going to eat 1000 calories worth of dessert. But it's not cheating, I earned it.0
-
If you don't indulge once in a while, you are setting yourself up for failure. I wanted chocolate today so I ate a tablespoon of chocolate chips but I just worked it into my calorie plan for the day. I didn't overindulge but I gave myself just enough of a taste to satisfy my craving. If your goal is to lose fat then you have to remember that your metabolism doesn't reset every 24 hours. If you go over a couple hundred calories for a cheat meal, you can make it up by spreading out an extra 200 calorie burn over the rest of your week so that you aren't damaging your progress much if any.0
-
Never really works for me because I end up cancelling out my work going overboard with the food. I am trying the approach where I can have things like burgers etc but I fit them in my calories, and eat less at other meals / snacks etc. That way I don't feel deprived to need to 'cheat' and I still achieve a deficit. I also have my calories goal set up in such a way that it is maintainable (I calculated the TDEE for my goal weight and aim for that each day).0
-
-
Cortneyrenee04 wrote: »
Awesome! I guess I didn't realize I can still lose 2lbs a week with 1810 calories and the carb amount.0 -
higgins8283801 wrote: »I have lost 40lbs and don't have cheat days. I eat what I want. Yesterday, I went a little nuts with homemade tacos. I went over by 900 calories. However, when looking at it weekly, I am still on track to have a weekly deficit. So i don't really care.
This is how I work my food and drink intake too. I don't plan to give up on the occasional high calorie day and I'm really comfortable with that, so I don't consider it "cheating."0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 423 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions