Cheat day weight gain :(
izzienelsonn
Posts: 19 Member
Every time I have a "cheat day" (usually once a week :-O) I gain 2-3lbs but then it takes me 3-5 to go back to what i weighed before the cheat day.
A cheat day was supposed to encourage me to be healthy all the other days and it does but it seems to take so long to lose the weight again that cheat meals/ days don't seem worth it. for me cheat days are usually at social events like meals / gatherings/ bbqs with friends and i find it very hard to resist but also very discouraging when my weightloss is undone within a matter of hours.
does anyone have the same problem? or any advice on how to stay motivated- cheat days don't seem to work for me... Thanks!
A cheat day was supposed to encourage me to be healthy all the other days and it does but it seems to take so long to lose the weight again that cheat meals/ days don't seem worth it. for me cheat days are usually at social events like meals / gatherings/ bbqs with friends and i find it very hard to resist but also very discouraging when my weightloss is undone within a matter of hours.
does anyone have the same problem? or any advice on how to stay motivated- cheat days don't seem to work for me... Thanks!
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Replies
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Water weight can stick around for a few days. What's the general trend of your weight on a month over month basis? Down, up or flat?3
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I mean... it makes sense. You're consuming more calories and probably more sodium. So the next day you'll have more water weight and more poop in your body. So you'll weigh more.
How many calories are you consuming on your "cheat days"? Is the break worth losing all the hard work and progress you put in on the other 6 days of the week?
I personally prefer a moderation approach. If I'm craving KFC, I will work it into my calorie allotment for the day. I'm not going to binge on a bucket of fried chicken and 2lbs of fries. I treat myself to a small fry and 2 drumsticks, or a chicken wrap. I think that's the healthier approach.13 -
You're not suppose to have a cheat day. You can have a cheat meal that is portioned correctly. But not a full day worth. My fitness trainers always tell me one cheat meal per week, and it actually causes me to lose not gain.7
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So in what way is your 'cheat day' helping you?
Why not try everything in moderation instead?7 -
If any meal I eat (let alone a cheat meal) is high in sodium, I will gain 2lbs. It takes about 2 days for that water weight to come off. Once I realized that specific pattern, it stopped bothering me because I realized what it actually was.5
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It doesn't sound like this strategy is working for you. Why not try something else?3
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You could increase the water you drink on your "cheat" day. That might help keep you from eating more calories and help flush the salt out as well. It is just a thought.2
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I have never done a cheat "day". I have however done cheat meals. At the beginning I did one every two weeks or so and less and less as my weight went down. I think there is still value in allowing yourself a little treat from time to time but a whole day would probably make me gain. When I have a cheat meal I still log the calories and usually only end up going over 200-300 calories. I have gotten to the place now that I get sick if I eat too much so one meal still restricts me. Never had that problem in the old days, lol.4
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If you're going to "cheat" do a cheat meal, not a whole day. That can set you back and ruin all your hard work for the week. Or don't consider either and just bank the calories throughout the week to compensate for those extra calories on the weekend so you remain in a weekly deficit.1
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need2belean wrote: »Cheat meal. Not Cheat Day. Or don't consider either and just bank the calories throughout the week to compensate for those extra calories on the weekend so you remain in a weekly deficit.
Sometimes my cheat meal is a cheat day because that is the only meal I eat that day.
I don't really consider it a "cheat" though. It's the same amount of calories I'd eat regardless, but just spent on wings and pizza and beer as one huge meal instead of my usual lunch and dinner.3 -
Bank your calories during the week so you can afford to eat more.8
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If you're happy with your overall downward trend say, month by month what does it matter what the scale says for a few days? I usually have a 2500 calorie day on the weekend which is about 500 over my maintenance but I eat about 1400 during the week. Overall my weight consistently drops .75lbs-1lb/week so either you're having them too often or you haven't accrued enough data over time to SEE how significant or insignificant the cheat days are.2
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And to those arguing about cheat days or meals it's really a moot point since my cheat meal can have the same calories as someone's cheat day. Look at overall CALORIES CONSUMED and subtract that from your projected deficit to see how it *should* affect your progress. What you call going over really has little bearing on your progress if your data is good.3
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My cheating strategy has always been the same. Cheat on the content, don't cheat on the calories. It's a bit of a struggle shaving off a couple of hundred calories a day to counteract one day of being over by hundreds of calories. For me the best compromise was to try and stay within my calorie target (as best you can, often with unreliable estimates) but eat different "cheating" foods. That way, if my weight did go up in a day or two I'd know it was simply salt/water and not worry about it. Worked really well for me as my weight loss was quite linear with no plateaus that lasted longer than a few days. Food for thought for the OP.3
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Forget about cheat days all together. That thinking undermines the whole concept of counting calories. Now, count everything, absolutely everything. Have a calorie budget and stick to it. Treat it like money. If you want to indulge in something just budget for it. This way, you can have anything you want and still maintain a calorie deficit. Of course, you will find that some things are worth the calories and some aren't. Spend them wisely and you will stay satisfied.2
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Thanks for all the replies, I wasn't expecting so many so quickly!
When I say cheat day I mean I'll probably have my usual fruit and veg smoothie for breakfast and then skip lunch and eat unhealthy around dinner time. I haven't tracked calories on cheat days because i pick at things and nibble on so many things i can't remember what I ate or how much etc!
I think I'll try incorporate any "cheating" into my daily or maintenance calorie allowance as well as making sure I drink plenty or water. I think I also need a cut off time because often the eating goes on for hours and into the night ( and i eat wayyyy more than I want or need) Overall I think I just need to be a bit more in control and stay on top of things.
Thanks for all your help and replies, I really appreciate it!2 -
also over a month my weight probably averages about the same - a few loses and gains and I seem to end up the same weight i started. Time to start losing!0
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If you're happy with your overall downward trend say, month by month what does it matter what the scale says for a few days? I usually have a 2500 calorie day on the weekend which is about 500 over my maintenance but I eat about 1400 during the week. Overall my weight consistently drops .75lbs-1lb/week so either you're having them too often or you haven't accrued enough data over time to SEE how significant or insignificant the cheat days are.
This is not cheating. This is simply budgeting your calories.1 -
izzienelsonn wrote: »also over a month my weight probably averages about the same - a few loses and gains and I seem to end up the same weight i started. Time to start losing!
Are you weighing daily and entering it into a weight trending tool? That takes the guesswork out of if you're really losing or not.
If you're not losing, and if you are indeed logging accurately and eating in a deficit the other 6 days of the week, then your cheat day/meal that you aren't logging is large enough that it is wiping out that deficit.0 -
Lots good advice here. I just add that the term "cheat day" implies you could be way overeating on that day. Your body can't recover from that easily, the next day is like starting your diet anew, and that is hard to do every week.
Instead, pick times when you will eat a highly enjoyable and satisfying meal with friends. Prep for it by eating on plan for the rest of the day (and week) and get some extra exercise to put those calories to good use. Don't go way overboard: focus on eating what you like most. It will taste sweeter and won't hurt you at all.1 -
izzienelsonn wrote: »also over a month my weight probably averages about the same - a few loses and gains and I seem to end up the same weight i started. Time to start losing!
Are you weighing daily and entering it into a weight trending tool? That takes the guesswork out of if you're really losing or not.
If you're not losing, and if you are indeed logging accurately and eating in a deficit the other 6 days of the week, then your cheat day/meal that you aren't logging is large enough that it is wiping out that deficit.
I weight myself daily (even after cheat meals/ days) and i also weigh my food as much as possible and scan packets etc except on cheat days. On cheat days my cheat food is pretty much all I eat besides a homemade smoothie I have for breakfast (Usually around 200 calls depending on the fruit and veg used) but then again I do eat until my stomach feels like it's going to burst so I may be completely undoing all my previous work.
I usually start being healthy for a few days, my weight starts going down a bit, then I have a particularly unhealthy day and the next day is higher than it was before!
Thanks for your help everyone!
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izzienelsonn wrote: »Every time I have a "cheat day" (usually once a week :-O) I gain 2-3lbs but then it takes me 3-5 to go back to what i weighed before the cheat day.
In order to gain 2-3 pounds of fat on a cheat day, which I'm not even sure your body could do, you would have to eat 7000-10,500 calories above maintenance. I'm betting that's not what's really happening here. Right?1 -
Agreed with this. Everything in moderation every day with an eye on nutrition. Yes, you can have a chocolate bar daily if it fits in your calories as long as you've met your nutritional needs. No cheat meals, no cheat days- no need to.TavistockToad wrote: »So in what way is your 'cheat day' helping you?
Why not try everything in moderation instead?
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Silentpadna wrote: »izzienelsonn wrote: »Every time I have a "cheat day" (usually once a week :-O) I gain 2-3lbs but then it takes me 3-5 to go back to what i weighed before the cheat day.
In order to gain 2-3 pounds of fat on a cheat day, which I'm not even sure your body could do, you would have to eat 7000-10,500 calories above maintenance. I'm betting that's not what's really happening here. Right?
If, for example, she has her goal set for 1 pound a week AND logs accurately, that is a 3000 calorie deficit over 6 days. Eating 3000 calories over on a cheat day would be very easy to do.0 -
Silentpadna wrote: »izzienelsonn wrote: »Every time I have a "cheat day" (usually once a week :-O) I gain 2-3lbs but then it takes me 3-5 to go back to what i weighed before the cheat day.
In order to gain 2-3 pounds of fat on a cheat day, which I'm not even sure your body could do, you would have to eat 7000-10,500 calories above maintenance. I'm betting that's not what's really happening here. Right?
If, for example, she has her goal set for 1 pound a week AND logs accurately, that is a 3000 calorie deficit over 6 days. Eating 3000 calories over on a cheat day would be very easy to do.
eating 3,000 over on that day would put her at maintenance for the week. 0 loss. 0 gain. you have to exceed maintenance by 7,500 - 10,000 then for the 2-3 gain.1 -
I practice healthful "cheating", no more than one item I consider cheating. If you let yourself eat off plan for every meal you could be wiping out your deficit and setting yourself back. One meal is my limit. This past weekend it was a dinner out for our anniversary, I had a burger and fries and one martini. I think you need to consider some rules for yourself, something that allows you the freedom you're needing but still with limitations. If you're wanting to make a lifetime of changes, going and undoing your new habits once a week may be counter productive1
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I have to log everything! When I nibble or graze, it's way too easy to look back and realize I'm at double my calories!izzienelsonn wrote: »I haven't tracked calories on cheat days because i pick at things and nibble on so many things i can't remember what I ate or how much etc!
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A full cheat day was key to me losing 130lbs over the past 13 years. It allowed me to stick to a plan since I never felt deprived. gave a boost to my workouts, kept my metabolism from slipping, and put me in control over food.
It's extremely difficult to ruin your progress with one bad day. I mean, could you offset 6 high-calorie days with one low-cal day? The logic is flawed.
The immediate weight gain is mostly water. Besides sodium and water retention you will re-store glycogen on a cheat day. For every gram of glycogen, you retain 3 grams of water. Glycogen is then quickly depleted when you go back into a caloric deficit.
Also, OP is not having a cheat day if she's having her regular smoothie breakfast, skipping lunch and then eating "unhealthy around dinner time".
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jessiferrrb wrote: »Silentpadna wrote: »izzienelsonn wrote: »Every time I have a "cheat day" (usually once a week :-O) I gain 2-3lbs but then it takes me 3-5 to go back to what i weighed before the cheat day.
In order to gain 2-3 pounds of fat on a cheat day, which I'm not even sure your body could do, you would have to eat 7000-10,500 calories above maintenance. I'm betting that's not what's really happening here. Right?
If, for example, she has her goal set for 1 pound a week AND logs accurately, that is a 3000 calorie deficit over 6 days. Eating 3000 calories over on a cheat day would be very easy to do.
eating 3,000 over on that day would put her at maintenance for the week. 0 loss. 0 gain. you have to exceed maintenance by 7,500 - 10,000 then for the 2-3 gain.
She isn't gaining, though. She is fluctuating but maintaining.0
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