CHEAT DAYS?

Yes. Once a week - usually on the weekend. Or sometimes one random meal in a week. I do a lot of weights and cardio though.

I don't really call them cheat days, more like planned calorie surplus days (~500 extra for two days). I calorie cycle and eat less during the week so I have more flexibility to indulge on weekends. It's not a free for all though. I think it can work for some people, and not for others.

happyauntie2015 wrote: »

Maybe it's just me but I don't get the whole cheat meal thing. If it fits in the calories for the day and you want it why not eat it? Looking at eating something as cheating in my mind associates guilt. I realize everyone is different. I hope you find what works for you!

This, exactly.

If I want something and it fits within my calories I'll eat it. No "cheating" required.

Well what you want or need is entirely up to you.

Personally I've found that cheat days completely derails me. It doesn't usually affect my weight, it affects my state of mind. I figure if one day of cheating doesn't affect my weight than neither will one more... or a third. Than I'm off my diet for a month or so. So I can't do cheat days.

No. I've had a much better relationship with food and less temptation to overdo since I started telling myself "A treat is not necessarily a cheat." I give myself enough calories to work in indulgences. Sometimes, it means eating a lighter meal, having fewer snacks, or exercising more. Occasionally, (i.e. vacation) I decide to eat at maintenance instead of at a deficit for that week. But most of my overeating comes from feeling that my hunger/emotions/stress is out of control. Planning and pre-logging and anticipating and recognizing that I CAN have a chocolate bar/meal in a restaurant/piece of potato kugel etc and I haven't 'blown my diet' tells me that I AM in control.

Back when I was doing WW, as soon as I left the meeting, I would stop at a grocer, grab an ice cream treat and a pastry, stop off for pizza and fries, and tell myself I'd be 'good' again the next day. And at first, when the weight was still coming off, somehow the cheat night became 'I can indulge the next day, too. It's a whole week to weigh-in.' And eventually, 'I went off the rails and I'm not going to weigh in this week because I know I was 'bad'. I'll go again next week.' Eventually, next week never came.

That was then. This is now. I'm not cheating. I'm not fooling anyone including myself. I own my food choices and I see that I can have the occasional calorie-dense food, keep to a deficit, and still lose. And when I have one of those indulgences? I'm not being 'bad'. I'm having an indulgence. And I have it without the complimentary sides of guilt and negative self-talk that always came at no extra charge. And the weight is coming off.

I don't plan them. Since my deficit is set at aggressive and I exercise like a madwoman....if I'm out on the weekend with my kid and significant other and there's food...I just try to eat things with nutritional value of some sort rather than candy or fried chicken or whatever.

Ironically, our YMCA (my gym and pool) had a food truck event with beer, wine, and bands this past weekend. It was an easy way for us to grab dinner on a Friday evening, so we went. There were no really healthy options, But I just got what I wanted. A bacon and cheese burger with horseradish sauce and a small side of truffle fries for all of us to share. (The burger and bacon are thed main "cheats" here because I don't eat beef or pork except rare occasions).

Then I had a scoop of mint chocolate chip ice cream (because it was the good kind...the green kind). I logged it all and didnt think twice. I probably went slightly over my calories. But kept it reasonable and fun.

I technically go over my calories every weekend because I'm set at 2lbs per week and only workout Monday to Friday. My boyfriend finds it hard to cook meals for breakfast and lunch that are under 1200 Calories on my rest days and I don't really care as long as they're fresh ingredients and healthy. It still averages out to about -780 to -850 calories weekly. Close enough for me.

So I personally prefer to just stick to my plan and if a "cheat" happens...I'll have fun with it and be extra disciplined the next 2 days to make it up. I would never have a 3,000 calorie day or anything like that, though. I don't have that kind of appetite.

xPia wrote: »

happyauntie2015 wrote: »

Maybe it's just me but I don't get the whole cheat meal thing. If it fits in the calories for the day and you want it why not eat it? Looking at eating something as cheating in my mind associates guilt. I realize everyone is different. I hope you find what works for you!

This, exactly.

If I want something and it fits within my calories I'll eat it. No "cheating" required.

But what happens if it doesn't fit?

Over the course of the year it took me to lose 9 stone, I never once had a cheat day.
Eating too much was what made me fat in the first place and kept me fat for most of my adult life and I really didn't (don't) want to be fat anymore.
A cheat day is essentially an excuse to eat too much. Whichever way you cut it and whatever rationale you use to justify it, you cannot change the fact that cheat days involve eating too much.
You have to ask yourself the question (and I did ask myself many times), if it's more important to you to eat the extra food or to stop being fat?
To me it was more important to stop being fat, so each time temptation came my way, I didn't cheat.
If your goal is to lose weight, why would you do things that prevent you from reaching that goal?
A lot of people state that the occasional cheat day won't hurt overall, and maybe that has worked out for them.
But if you have a hard time making good food choices and sticking to them, then building cheat days into your weight-loss plan is only making it harder to succeed.
"Be stronger than your strongest excuse."
Good luck!

Structured re-feeds, diet breaks & free meals = YES
Cheat days = NO

FinFoxPT wrote: »

Would you cheat on your partner once a week? Then why cheat yourself out of good health? Find healthy alternatives that last a lifetime.

What is a healthy alternative to cheating on your spouse? Asking for a friend

I honestly think a cheat day is good for you. It shocks your body.

I agree with the idea that "treat" should not equal "cheat". I plan accordingly during the week . On most weekends I try to stay light on breakfast & lunch, knowing I'm going to "indulge" in dessert, something high calorie because we are eating out, and most likely a cocktail. I exercise 5-6 times weekly to give myself extra calories to "play with." I feel like I have to life my life and not make food into the focus. During the week I eat fairly clean - nothing processed and lots of whole grains, veggies, fruit & lean proteins.