CHEAT DAYS?

I previously lost a lot of weight on a very restrictive diet, in which I had one "cheat" a week. Once I hit my goals I wasn't able to maintain long term and ended up putting on more weight. The "cheat meal" wasn't the only problem with how I did it this time, but it was part of the mentality of restriction, and reward/deprivation that made this not work for me long term. So I am trying to do it more sustainably this time round!

Now, I don't "cheat", when I feel like it or for a special or tricky occasion I eat what I want, and get back to plan the next day. E.g. this week we had friends in town, we ordered in Chinese food, and drank wine and hung out one evening and it was grand. I still log my this food, mostly out of curiosity. So far I've never been too far above maintenance even while doing this. But I don't consider it cheating, just life. Sometimes it happens twice in a week, sometimes it happens once in a month. I am still losing weight and I don't feel like a crazy person, win!

1 cheat day a week = 6 torture days a week without meeting your goals. Why eat so little six days a week just to blow it all on one day? Just don't do it. Instead, eat a sustainable amount of calories, if you need more, exercise more. It's that simple. That way you don't NEED to cheat because you're already eating the things you like. Sure, you might have to learn to cook a little healthier (ie: lower calorie), and you might have to choose a healthier option over a not so healthy option on a menu in a restaurant from time to time, but if you do, you won't need to cheat. Even if you managed to lose the weight and reach your goals, cheating will make it take 10x as long, and once you do, you'll find yourself gaining back all the weight you lost in a very short period of time because then every day will be a cheat day. Think of it as a new lifestyle rather than a diet you do once and forget about.

i did while losing 100 pounds. Once a week I would go on date night to a special restaurant and have whatever I wanted, including appetizers, a few drinks and even dessert. it didnt fit my macros and didnt gaf. Now at maintenance for over 3 years, I still go out once a week and let loose. I dont count calories and still dont gaf. I happen to think that it keeps me on track knowing I can have those things that for me typically dont fit in everyday. You have to find what works for you. I also dont call it cheating, I call it eating.

I do planned refeeds. This aligns with my fat loss and is planned based on my training days. A refeed is good for the body, but is also not an all out binge fest. It should be done strategically and with a plan. I will occasionally do an "off plan" meal for a night out with my husband, but even then I try not to go all out binge fest. These things fit into a normal life... usual nutrition with goals in mind. Think less of a "diet" and more lifestyle... big picture.

Christine_72 wrote: »

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?

I run into this problem a lot with foods I enjoy. You can't buy "just a slice" of pizza with extra cheese and meatball, or "just a quarter" of a calzone with eggplant and spinach. At least not near me. A lot of the foods I crave come in big sizes. Something I've found that I will do a lot is go ahead and buy it, then throw out the rest when I've had my fill. It's a terrible waste of money but it saves me from myself.

This includes things like almond butter that are 2,000 kcals per jar. It's too easy for me to go over board with just a spoon.

If there was someone around to share the food with, that would be optimal. But there is not, so I end up playing this game of "will power" vs "throw it away" to save myself from eating 3 people's worth of food.

I definitely respect all the opinions and thoughts of everyone who has responded to this so far... As far as what I am experiencing....I am being pretty strict with myself these days...with sugar and carbs mostly and am doing 16:8 intermittent fasting as well... I feel better and more in control of my eating than I have felt in my entire life. The bottom line is no one is going to be able to tell you what is going to work for you...your mind or your body...we all need to practice trial and error and pay attention to our mind and body cues... I only eat certain things one day a week for example...chocolate..sugar...simple carbs... I make sure I stay close to my maintenance calories if possible...it is what is working for me right now but I know plenty of people who don't have a problem with sugar or carbs so they don't have to bother with cutting back... It is all very individual...try different things...if they work and you like them...do that...if it doesn't work out try something else! Best of luck finding your path!

mrsnattybulking wrote: »

Spliner1969 wrote: »

1 cheat day a week = 6 torture days a week without meeting your goals. Why eat so little six days a week just to blow it all on one day?

Because sometimes a meal at your favourite restaurant is your whole day's worth of calories and you refuse to live without it for the rest of your life?

I think you missed the point. Eat the meal. Prepare for it if you can, if not.. log it anyway. If you go over, make up for it afterward (next day or week). I still go out and eat, but I don't consider it a 'cheat day'. Some might consider a romp to the local Chinese buffet a cheat 'meal' but honestly I simply try to make better choices. I reach for the chicken, seafood, vegetables, and limit the rice and noodles. I log it as accurately as I can and make up for it later if needed. Heck, if I know that's what I'm doing tonight, I'm going to eat a smaller breakfast, smaller lunch, drink lots of water and eat what I want at the buffet.

Sometimes the family just wants Pizza. Sometimes I just want BBQ. Sometimes I want some beer too. I deny myself nothing, but I do pay for it in one way or another.

I don't because it would lead me down a bad road. Its much simpler to not eat the 2000 calories, than it is to try and burn 2000 calories.

I will have a special treat meal once a month, normally a chic fil a sandwich, but I fit the 440 calories into my day. Exceeding my calorie limit by just a little bit 100 or so.

Don't cheat, plan.