How often do you "indulge/cheat"??
sjadev1108
Posts: 26 Member
I know what everyone says, one day/one meal won't hurt etc etc. However, I find it very shaming and feel very guilty if I'm in the red. I feel like I am starting over after one bad day or one bad meal. I wish I could throw down a cookie, or a couple pieces of pizza once a week, or once a month, but I just CAN'T. I'm terrified the scale will go up....I'm terrified I'll have to get the fat girl pants back out.....I'm terrified it will start a huge downward spiral. So, I guess my question is, how often do you that are having success indulge? And how did you get past this feeling of shame and guilt when you do?
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Replies
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I'm not having success because I indulge way too much. I know it but I can't seem to stop the pattern. Any ideas for me?0
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1. If you feel that much shame and guilt from eating something then you should really see a professional about your relationship with food, it does not sound like a very good one.
2. I find that I can indulge frequently and still fit it into my calorie goal for the day if I preplan, then I get the best of both worlds (some chocolate and still working towards my goal)
3. There are other days I just have to do a cause and effect analysis, if I do this it will have these effect and they either are or are not worth it to me. The End. I made the decision, no use worrying about it afterwards.0 -
There are so many different views on this that I'm not going to get into the 'do or don't' of this, rather just maybe explain why a cheat meal doesn't have to ruin great progress.
Although there is IIFYM, I love cheat meals from time to time and I plan on continuing them.
Right so!
For ease of explanation I'm going to base this explanation on somebody with a 2200 maintenance(fairly 'average').
Target: 2lb/week loss
Daily Calories: 1200 allowance
Total Weekly Deficit: 7000 Calories
Total monthly loss-
8lb
Cheat meal frequency-
Monthly
Lets say for instance that you decided on this day that you were going to enjoy that pizza that you've been waiting for so long for and then a doughnut after. You might consume 2000 over (going to extremes) your daily target.
Based on the above calculation-
4 x 7000 calorie per week deficit- 28,000 monthly deficit
Deficit before cheat- 28,000 calories - 8lb/month loss
Deficit after cheat- 26,000 calories - 7.4lb/month loss
Over the course of the month, using my exmaple above (an extreme one all the same.. going 2000 calories 'over' their daily allowance for most is unlikely even on a cheat meal) you really aren't going to loose too much progress!
Then again, if over indulgence might be a problem for you or trigger old habits.. It may or may not be for you.
I enjoy them, not everybody does!
All the best to you!
Adam0 -
I eat something indulgent often. And a treat every day.
I don't have "cheat days" where I eat loads of extra foods etc. "just because".
But as 4legs says, you shouldn't have major guilt from eating regular foods like regular people do.
That said: if you don't want to eat cookies and pizza, there's nothing that says you have to.0 -
Hey,
Rightly or wrongly I take a week off every 7th week. That means eat what I like, do no exercise besides stretching and generally relax and recover.
This week i have put on 5lbs...i dont really mind. My body feels recooperated some injuries that were niggling have healed.
Recovery week is now over and I know that I have to work hard again. But I have it in the back of my mind that in 6 weeks time I'll have another week off.
Shaun.
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Thank you very much Adam, thinking about it in those long terms helps immensely. Also, I generally have enough calories from the amount of exercise I do to get some of the things I really want in there. Yesterday I just went way overboard (about 900 calories overboard, not of what I burnt but of my 1000 calorie deficit) and it really bothered me to see that red. Just needed some encouragement that I didn't undo a weeks worth of progress. I know it in my head, but it's nice to hear.0
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"Cheating" gives a negative connotation. I indulge in my favorite foods in moderation. I work a couple pieces of pizza in almost every Friday night. If I want a burger and fries and I have the calories, I eat it.0
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"Cheating" gives a negative connotation. I indulge in my favorite foods in moderation. I work a couple pieces of pizza in almost every Friday night. If I want a burger and fries and I have the calories, I eat it.
It's great that works for you, for me I prefer to have one day a month that I just tuck in and enjoy the things I like without bothering about 'moderation' for the evening.
Different things work for different people and I really do encourage everyone to find the path that works for them.sjadev1108 wrote: »Thank you very much Adam, thinking about it in those long terms helps immensely. Also, I generally have enough calories from the amount of exercise I do to get some of the things I really want in there. Yesterday I just went way overboard (about 900 calories overboard, not of what I burnt but of my 1000 calorie deficit) and it really bothered me to see that red. Just needed some encouragement that I didn't undo a weeks worth of progress. I know it in my head, but it's nice to hear.
Very glad to have helped somewhat!
Adam0 -
When I first started, almost never. Now, being close to goal and lifting heavy, I'll eat above maintenance once a week. You'll see anything from 1500 calories to 2500 calories in my diary. It helps me enjoy dinner with my boyfriend without getting out the scales and fuels my workouts.0
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I don't "cheat" per se because I eat whatever I feel like knowingly and taking into account the calories I utilized while doing so. Choices now are whether I do more physical exercise to increase my calorie allotment or eat less to not supercede my calorie for the day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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It depends on what your goals are! I lost 2lbs a week initially and loved it BUT I didn't enjoy the calorie deficit I needed to do it. Going to bed hungry stinks!
Now I've increase my days doing cardio and added strength training to help with the calorie deficit. I eat 500 cals more a day now and don't go to bed hungry. I don't eat my exercise calories, I use them for my Extra Calories I might eat when I indulge.
I plan ahead when I want pizza or anything else "forbidden". I do it once or twice a month.
I have found knowing I will have it twice a month allows me to feel it's not so "forbidden". I just can't eat it everyday.
I don't have so many cravings either because I know I can have it on my cheat days.
I still lose 1lb a week,
Good luck!!0 -
I plan ahead for indulgent eating. We go to Dairy Queen once a week and I get either a sundae or a Blizzard. I'm reverse dieting now but we did that even while I was actively trying to lose weight. I work my calories so that even my indulgent treats fit within them. Once in a great while I will skip logging for a day and eat without caring too much about calories (generally my birthday and a couple of holidays a year) but I pretty much stay within my calories on other days.0
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I feel the exact same way you do. I know 2 or 3 slices of pizza (or anything else that I consider indulgent food for that matter) won't make me gain the 30 pounds I've lost but I get such anxiety when I do eat it. I do try to have a good cheat meal every 10 pounds l lose.0
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I am following Chris Powell's Carb cycling plan and I have one 'free' day a week. That free day means I can exceed my daily calories UP TO 1000 calories. That day is the day my husband and I indulge and go out to dinner. I have been averaging a weight loss of 5-6 pounds a week. I think having a 'free' day or meal once a week is not a deal breaker and might keep you sane.0
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I do not ever feel the need to "cheat" or have to feel guilty. I eat what I want, when I want, as long as it is under my calorie goal.0
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There are so many different views on this that I'm not going to get into the 'do or don't' of this, rather just maybe explain why a cheat meal doesn't have to ruin great progress.
Although there is IIFYM, I love cheat meals from time to time and I plan on continuing them.
Right so!
For ease of explanation I'm going to base this explanation on somebody with a 2200 maintenance(fairly 'average').
Target: 2lb/week loss
Daily Calories: 1200 allowance
Total Weekly Deficit: 7000 Calories
Total monthly loss-
8lb
Cheat meal frequency-
Monthly
Lets say for instance that you decided on this day that you were going to enjoy that pizza that you've been waiting for so long for and then a doughnut after. You might consume 2000 over (going to extremes) your daily target.
Based on the above calculation-
4 x 7000 calorie per week deficit- 28,000 monthly deficit
Deficit before cheat- 28,000 calories - 8lb/month loss
Deficit after cheat- 26,000 calories - 7.4lb/month loss
Over the course of the month, using my exmaple above (an extreme one all the same.. going 2000 calories 'over' their daily allowance for most is unlikely even on a cheat meal) you really aren't going to loose too much progress!
Then again, if over indulgence might be a problem for you or trigger old habits.. It may or may not be for you.
I enjoy them, not everybody does!
All the best to you!
Adam
Thank you for this. I have a problem with indulge rather frequently. I do "stick to the plan" more often than not so my progress is turtle slow at times, but I am still making progress. It just goes to show how at our highest weights we really were eating way more than we think....0 -
I cheat once a week but I don't go berserk with it. I keep it to one portion.0
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Every single meal.0
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dakotababy wrote: »I do not ever feel the need to "cheat" or have to feel guilty. I eat what I want, when I want, as long as it is under my calorie goal.
LOL and this is pretty much me. I have a fairly healthy eating strategy that helps me still eat a lot of what I "want" to eat.
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I'd say maybe once or twice a month. But I am a planner so if I know I am going to indulge I will eat fewer calories the previous day or two and I always up my cardio. And, if I know what I will be indulging on I get an idea of how much over my daily calories I will be so I am not totally out of control. On the other hand I pretty much eat only things I like so if I really want something I work it into my daily calories.0
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I just don't. I know how I am. You know that Lay's potato chip tagline that says "You can't eat just one?" Well, I have been like that with pints of Ben & Jerry's, so...I have stopped all the indulgent high-fat-high-sugar foods and redefined "indulgent" as a plate of spaghetti twice a month.
But today I am making a carrot cake with cream cheese frosting for my husband's birthday tomorrow. Full sugar, full fat, and I won't touch it because I know what will happen if I do.0 -
I splurge pretty much every weekend, but in a controlled manner: I meet my calorie goal on a weekly basis instead of daily. I eat at a larger deficit during the week, saving up extra calories for the weekend. I log my weekend meals just as thoroughly as my weekday meals. I started doing it about a year ago. It's been a very successful strategy for me.
During the week, I may pass on dessert, a second beer, whatever. But, during the weekend, I know if we go out to eat, I *can* have that dessert after sharing an appetizer, or a pint of IPA, or even a large popcorn at the movies, and not feel the slightest bit of guilt about it.0 -
Every 10% that I lose.... I take a day off and have anything I want in any amount.0
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No cheating... It is the "yummy-licious" meal or day... But it does fit in my daily calories or I may exercise a bit more to make me feel better about adding some additional calorie that day!
It is a personal choice to call it cheat or bad.. It is neither for me... again it is all yummy and I want to eat this way forever!0 -
tinascar2015 wrote: »I just don't. I know how I am. You know that Lay's potato chip tagline that says "You can't eat just one?" Well, I have been like that with pints of Ben & Jerry's, so...I have stopped all the indulgent high-fat-high-sugar foods and redefined "indulgent" as a plate of spaghetti twice a month.
But today I am making a carrot cake with cream cheese frosting for my husband's birthday tomorrow. Full sugar, full fat, and I won't touch it because I know what will happen if I do.
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I don't "cheat" per se because I eat whatever I feel like knowingly and taking into account the calories I utilized while doing so. Choices now are whether I do more physical exercise to increase my calorie allotment or eat less to not supercede my calorie for the day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
this0 -
I do the exact same thing. In fact last Saturday. I went big too. I so wish I would have stuck to my routine. Although I know there wasn't four pounds of fat in what I ate and drank, that's where I'm at. I worked hard to get to 199 and three days later 203! It's going to be awhile till I party like that again.0
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I've learned that in order to make this a lifestyle change, I need to learn to incorporate all foods into my diet in moderation, and not have "cheat days" or whatever. Cheat days makes things forbidden to me, and then I go into a binge. For most of my life I had an unhealthy relationship with food. It finally took me hitting my highest weight, going through deep depression, substance abuse and hitting rock bottom for me to finally get help and get control of it. So now, if I want a donut, I'll have a stupid donut. But I won't eat the whole box of donuts, and later I may choose to eat a lighter lunch, or bump the intensity at the gym slightly more than I might have otherwise. That's the difference for me.0
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I haven't "cheated". I had a restaurant meal & slice of cake in my birthday Saturday. I just made sure it fit into my calories & don't eat like that everyday.0
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I guess it all depends if this is a temporary diet for you or a lifestyle change? I would be rigid on a diet. Lifestyle chance you need to incorporate all the foods you like and want. Unless of course there is some underlying health reason to permanently cut food.
What is clear is there isn't one approach other than less calories in means some weight loss. Good luck.0
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