Tips to get "cheat" weight down?

ladybug1620
ladybug1620 Posts: 1,136 Member
edited September 27 in Health and Weight Loss
Does anyone have any tips or tricks to get their weight off from their "cheat" day? I went over by not quite 1000 on saturday, which was planned. I'm still 2 lbs up. I have a few days left til weigh in but I just want to be sure to get it off. I know I need to load up on water, which I'm doing. Is there anything else you do that helps?

ps- Not looking for "don't do cheat day" responses. I do them, I like them, the end :)

Replies

  • bcattoes
    bcattoes Posts: 17,299 Member
    Assuming that you've been losing, then just get back to your plan and it should work itself off.
  • SpaceMarkus
    SpaceMarkus Posts: 651
    WATER! On my cheat days I drink a ton more water to keep things flushed out.
  • jtkelley420
    jtkelley420 Posts: 24
    im having same problem...dont think im going to have anymore cheat days
  • kennysrush
    kennysrush Posts: 124
    It's probably just water weight and will come off, but for me it usually takes about two days.
  • epj78
    epj78 Posts: 643 Member
    WATER! Cheat days = LOTS higher sodium= water retention. Only way to get rid of it is time -- but drinking even more water will help it come off faster. Prepare to spend a lot of time in the bathroom.......
  • l3ugjuice
    l3ugjuice Posts: 233
    Does anyone have any tips or tricks to get their weight off from their "cheat" day? I went over by not quite 1000 on saturday, which was planned. I'm still 2 lbs up. I have a few days left til weigh in but I just want to be sure to get it off. I know I need to load up on water, which I'm doing. Is there anything else you do that helps?

    ps- Not looking for "don't do cheat day" responses. I do them, I like them, the end :)

    Run an extra mile on the days you cheat, problem solved.

    In the grand scheme of things, 1000 calories every once in a while isnt even a blip on the radar. It's not even 1/3 of a pound of fat. But if your cheat 'day' is actually every OTHER day, making it more along the lines of cheat dayS, then it's a bigger problem...and the answer is to be more dedicated.

    If you have only gone over by 1000 calories and are up 2 lbs, and you are sure your calorie numbers are accurate (and if you arent using a monitor 24/7, they probably arent), then you are retaining water. Drink more, eat less sodium and cut down on things like caffeine.
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    I wish I could somehow make myself drink more water on the weekends. My cheat day usually falls on one of those days, but even eating clean, I have a hard time remembering to drink water unless I am at my desk at work!! Maybe I should wear a camel back all day, LOL!
  • DanOhh
    DanOhh Posts: 1,806 Member
    Don't make it into 'cheat days' but maybe only 'cheat meals' only, not the whole day.
  • luvmybentley
    luvmybentley Posts: 74 Member
    I schedule my cheat day for the day after I weigh in, if I lose weight then that's my reward, if the scale hasn't changed I skip the cheat day. Either way, I have the whole week to work it off before the next weigh in. If I've lost weight, then it's keep doing what I was doing, if not then I add an extra workout or two during the week.
  • KaytiGirl
    KaytiGirl Posts: 11
    My cheat days usually involve calories from alcohol so I make sure to hydrate hydrate hydrate! AND make sure I do extra cardio to make up for all the empty calories I am consuming ;) It also helps to go out and dance while I am enjoying my libations because you are burning the calories as you drink them! I just make careful sure to drink a bunch of water also!
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    I will say, though, I do notice that if I try to weigh myself too much, it absolutely drives me nuts. My new plan is to weigh myself the same day of the week every time and absolutely stay away from the scale right around my cheat day. I am still losing weight each week and I don't stress out about whatever may have happened the one day a week I cheat.
  • fitnessjch
    fitnessjch Posts: 449 Member
    Have you looked at zig-zagging your calories, to factor in your cheat day?
  • ablueskier
    ablueskier Posts: 104
    To be 2 lbs of "fat" you would have needed to be 7000 calories over your maintenance so at least you know this isn't "real" weight gain. That means it is like the others have said and just water retention. So up your number of glasses a day. For example I normally aim for 10-12 but on and after a cheat day I try for 14-16 to keep things flushed out.
  • ladybug1620
    ladybug1620 Posts: 1,136 Member
    Have you looked at zig-zagging your calories, to factor in your cheat day?
    I kind of do this already. I concentrate more on a weekly calorie goal than a daily calorie goal, if that makes sense. Mostly because I net below 1200 at least twice a week. So that's why I take the cheat day on the weekends, to catch me back up.
  • looney9708
    looney9708 Posts: 174 Member
    I'm in the same boat. Except mine showed up as 5 lbs! I'm sure it's water weight but it's not comIng off very quickly. It's been 4 days for one day of a couple bad choices!!!! Anyway, workout 2 times as hard and long and drink so much water you think you may get sick;(. Maybe even green tea to help get rid of some of the water retention. I'm trying to remember it's not Bout one weigh in, but the journey
  • ladybug1620
    ladybug1620 Posts: 1,136 Member
    To be 2 lbs of "fat" you would have needed to be 7000 calories over your maintenance so at least you know this isn't "real" weight gain. That means it is like the others have said and just water retention. So up your number of glasses a day. For example I normally aim for 10-12 but on and after a cheat day I try for 14-16 to keep things flushed out.
    I think I'm going to do this today. I usually get about 9-10 in, but I'm gonna go for a lot more for the next few days and hope that helps. Thanks!
  • stormieweather
    stormieweather Posts: 2,549 Member
    I stopped cheat days/meals because they interfered with my weight loss - last year.

    Now, I will occasionally eat at maintenance (1900-2000) calories, but that is rare (not more than 1x per month) and very carefully controlled. I also allow 1 week of eating at maintenance every 3 months, to help reset my metabolism and restore my leptin levels. It takes a couple weeks to start losing again however.

    Eat less carbs, drink more water, eat more fiber. Get that cheat waste out of you.
  • kfitz10103
    kfitz10103 Posts: 354
    That is a GREAT idea! I never thought of that. I weigh on Thurday and cheat on Saturday so maybe I need to start weinging on Friday to deicde if I can cheat or not.
  • TiffanyW1014
    TiffanyW1014 Posts: 599 Member
    I also have a "cheat" day after I weigh in. I now enjoy my Wednesdays but I also think I will have to switch weigh in day because with summer and all the cook-outs on the weekends I think I will start weighing in on Fridays!! I use water to get it out plus work-out a bit harder on my cheat day. If the scale doesn't go down then I don't get a cheat day! Good luck!
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    Try to get in a little extra activity as well I'd say. Burning 1000 extra calories over a few days is feasible.
  • jewelzz
    jewelzz Posts: 326 Member
    Thursday is my cheat meal and I really try to push my workout as far as I can go so I dont have to worry or have the guilt.
  • 4theking
    4theking Posts: 1,196 Member
    Watch your sodium, lots of water like you stated, and get in some full body workouts to burn off muscle glycogen.
  • jrp31
    jrp31 Posts: 47 Member
    Don't make it into 'cheat days' but maybe only 'cheat meals' only, not the whole day.

    I like this!
  • 4theking
    4theking Posts: 1,196 Member
    Don't make it into 'cheat days' but maybe only 'cheat meals' only, not the whole day.

    I like this!

    Naaaa Spike days rock!
  • jah7700
    jah7700 Posts: 276 Member
    I will say, though, I do notice that if I try to weigh myself too much, it absolutely drives me nuts. My new plan is to weigh myself the same day of the week every time and absolutely stay away from the scale right around my cheat day. I am still losing weight each week and I don't stress out about whatever may have happened the one day a week I cheat.

    This has been a key for me! I was weighing nearly every day and would see the weight dropping, then have a "cheat meal" (great concept, rather than a day) and by my official weigh-in day would have lost a 1lb but knew earlier in the week I had been down 2. I also started measurements, but only on weeks I don't lose. That way I'm still motivated because I see the size difference the last time I measured.

    It's not a fun journey, but keep it up and enjoy the results...

    Skoal!
  • Mkleder
    Mkleder Posts: 289
    I just had a "bad weekend." (Dates! Go figure! I'm finally getting attention from the opposite sex and they all want to take me out to eat! What a nightmare!) Friday, Saturday and Sunday I was over my MFP net calories by no more than 200 calories each day. (I was brutal on the calorie counting, too) I got my workouts in with a little extra but still bumped up the scale 3 lbs!

    Obviously, sodium and water retention are part of the problem, but I also think that the change in my diet -- consuming more fatty/starchy/fried foods-- sort of plugged my system up. Sunday's early dinner still felt like a rock in my stomach at noon on Monday.

    So now I'm downing lots of H2O, taking a B-6 vitamin supplement that my trainer suggested to help with water retention, eating lots and lots of green leafy veggies, and moving a lot and adding to my workouts.
  • bellinachuchina
    bellinachuchina Posts: 498 Member
    On days that I've went well beyond my goal, I make adjustments in the rest of the week to even out my slip-up, so that I can still lose (or maintain in my case).

    So create an EXTRA 1,000 calorie deficit throughout the week via exercise or decreased intake.

    For me to maintain, my intake cannot exceed 1600-1700cals/daily. If I eat 2,700cal one day, then the rest of the week I'll chop a few hundred off my normal 1700 each day. One day I'll do 1200, the next I'll do 1400, and then 1500, then back to 1700. For someone on a losing deficit, those intake adjustments may be more difficult to achieve, but still doable.

    Keep your head up, and just know that you can rectify your cheat weight gain.
  • InfamousQ
    InfamousQ Posts: 266 Member
    I recommend taking in a lot of water I mean double what you normally drink. then hit cardio real hard the next day. That is what I normally do I can normally knock off like 3-5 pounds...
  • Tarilynn
    Tarilynn Posts: 22 Member
    I totally agree with having your cheat day the day AFTER your weigh in. Psychologically, you're giving yourself the coming week to, obviously drink more water, and stay on track. If you feel like you really over did it, then just push your workout routine a little harder. sorry but there doesn't appear to be any type of quick, healthy way to outsmart the scale if your cheat day is the day before weigh in.
  • lclarkjr
    lclarkjr Posts: 359 Member
    If you only went over by 1,000 cal, then the 2 lbs you are up is mostly water weight (or you are vastly underreporting calories). I recommend just doing some exercise. Work hard the rest of the week and try to get your weekly net calories at or under your goal. If you want an easy (temporary) fix to make sure you are under on your weigh in day, just get an empty bottle and spit into it all day.
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