How to not sabotage results with a cheat day
Replies
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Diatonic12 wrote: »but for example, I want to eat the entire pint of ice cream. Like I don't want just a 1/2 cup serving, I want the whole thing. Which I don't think is that uncommon but also it's probably more than is necessary and ends up being 900-1000 calories in one sitting. So I guess the question really is, can I have one serving of ice cream, which I could fit into my calories, or will that be extremely difficult to do mentally.
Yes. We can learn to moderate our portions. You're going to have to gut this out in the beginning. Measure your portion and enjoy. Throw your hands in the air because you've just stuck the landing. Then it's time to walk away and remove yourself from the scene.
Defy your brain. It's going to shake and shiver and shimmy. Your brain won't like it. The brain is a driver and it will drive, drive, drive you to go back to the scene. The brain remembers every eating excursion you've ever been on. Just like a squirrel that can remember where every nut is stored, the brain remembers everything.
This is why the All or Nothing Approach to food doesn't work. I must eat everything today and then I'm never going to have this ever again. Shock and Awe. It doesn't last.
Rebound weight gain with friends. After all of the deficit/weigh loss cycles are over the brain is just waiting and ready to pounce. When that Ol' Kid is back in biz it's showtime. Let the thrill eating begin. It's these constant cycles that you want to break.
True change begins with moderating your portions and consistency, consistency, consistency. The brain will fight against you and that can last anywhere from 2-5 years after the weight loss cycle is over. If it were not so, there would be no such thing as rebound weight gain with friends or the need for constantly starting over.
Don't start none. Won't be none.
Track your data points. Measure your portions. Let the brain pout and you may have to tell it to shut UP many times before it begins to settle down and get with your new program. You're in charge. In your innermost being you are always in charge. Don't let the brain bully you. You can eat one portion of ice cream and let the brain deal with moderation.
Somesayers say you will always be an All or Nothing person but that's only because they believe it or someone wrote a book that identifies them in a such way that makes sense only to author. I've never let anyone peg me as something that needs to fit into their narrative or convenient groupings. There are so many authors of confusion and that's why I threw all of my dieting books away.
We can choose to change on a dime. Sticking the landing every day will take focus. practice. consistency.
It's not bragging if it's true. The day I came to MFP is the day I threw all of that old dieting dogma and dieting mind warp out with the bathwater. It's been a wild and wooly ride getting to know you all.
Yeah, honestly, I feel like my brain would freak out and not be able to do it... Which is crazy because hypothetically "I'm" in charge of what I do. I think that the whole binge habit was started as a kid and that mentality of good or bad food, on a diet or off a diet, is so hard to break. Even if it's not an actual binge eating disorder, like not insane amounts of food, but trying to break the habit of eating much more than you need to just for fun/pleasure1 -
Diatonic12 wrote: »@cgvet37 Understood and appreciated....the re-feed for athletes and pros. As for me, I was a wash, rinse, repeat rebounder. Rebound weight gain with friends.
I'm far from being a pro or athlete. I just don't believe in food shaming or depriving yourself. If I eat strict 7 days a week, I'll go insane. Plus, it helps refuel my body for the coming week. Last Saturday I had Korean barbecue and pizza for dinner. Sunday we had Cheesecake factory. I ate within reason though. I didn't gourge. Even with that type of eating, I still lose 2+ pounds a week. If I wasn't doing any conditioning, I wouldn't eat like that, as my calorie burn would be much lower. It's all about context and what you need to be successful. Would I tell everyone to eat like that, no, as everyone had different needs.
No one is telling the OP to engage in deprivation or telling the OP that eating ice cream is shameful. Compromise and setting realistic expectations is important.
Speaking of realistic expectations...
What you believe you need may not be sustainable for you throughout your weight loss. Things change as you continue to lose fat stores. 60 pounds ago my energy management was fairly simple. I could bank a lot of calories and very seldom ever feel fatigued. All of the stored energy on my body protected me. Now that I am down to the last 20ish pounds, losing 1 pound per week, and enjoying a high activity level I could never bank enough calories to eat loosely on two weekend days and still maintain my full 3500 calorie deficit. I would be wrecked on energy nonstop. You are currently doing that with a 7k+ deficit.
If you are doing bulk and limited cut cycles it probably works for small windows of time too. Long term deficits are different beasts.
If you are in a long term deficit try not to get locked in on what you believe you absolutely need. You can adapt. My way of eating has changed multiple times over the last 2.5 years and over 250 pounds.0 -
Diatonic12 wrote: »@cgvet37 Understood and appreciated....the re-feed for athletes and pros. As for me, I was a wash, rinse, repeat rebounder. Rebound weight gain with friends.
I'm far from being a pro or athlete. I just don't believe in food shaming or depriving yourself. If I eat strict 7 days a week, I'll go insane. Plus, it helps refuel my body for the coming week. Last Saturday I had Korean barbecue and pizza for dinner. Sunday we had Cheesecake factory. I ate within reason though. I didn't gourge. Even with that type of eating, I still lose 2+ pounds a week. If I wasn't doing any conditioning, I wouldn't eat like that, as my calorie burn would be much lower. It's all about context and what you need to be successful. Would I tell everyone to eat like that, no, as everyone had different needs.
No one is telling the OP to engage in deprivation or telling the OP that eating ice cream is shameful. Compromise and setting realistic expectations is important.
Speaking of realistic expectations...
What you believe you need may not be sustainable for you throughout your weight loss. Things change as you continue to lose fat stores. 60 pounds ago my energy management was fairly simple. I could bank a lot of calories and very seldom ever feel fatigued. All of the stored energy on my body protected me. Now that I am down to the last 20ish pounds, losing 1 pound per week, and enjoying a high activity level I could never bank enough calories to eat loosely on two weekend days and still maintain my full 3500 calorie deficit. I would be wrecked on energy nonstop. You are currently doing that with a 7k+ deficit.
If you are doing bulk and limited cut cycles it probably works for small windows of time too. Long term deficits are different beasts.
If you are in a long term deficit try not to get locked in on what you believe you absolutely need. You can adapt. My way of eating has changed multiple times over the last 2.5 years and over 250 pounds.
I'm not arguing that your individual needs will change overtime. I just don't like the word "cheat". If you are reaching your goals, then eat what you want. My caloric goal is set for 1lb loss per week. With the added conditioning 3 days a week, I'm burning a lot more calories. So I can eat more on the weekends, and still surpass my weekly goal for now. If I were to stop my conditioning, I would have to change my diet to reflect.0 -
@Raegold The brain will react. Know that going in. Just begin. It's perfectionism at the root of All or Nothing thinking with food. You're right, these things can start in childhood but as the years go by it turns into something else.
Binge eating and diabetes go hand in hand. What starts out as binge eating in the early years can evolve into diabetes. In the early stages, there's binge eating and then dieting cycles trying to compensate for the binge eating. Eventually, that doesn't work anymore. The weight begins to stack on and it turns into obesity. The wild swings UP and down and back and forth with weight won't fix it anymore. The diabetes diagnosis is lurking and ready to show up on your doorstep. It becomes a total cluster.
The sooner you can get a grip on all of this the better off you'll be. One out of three have diabetes. If I had only known this when I was 20 it would've saved me from yoyo dieting and rebound weight gain with friends.
Which comes first. The binge eating or the diabetes. One thing they do know is that binge eating earlier in life is a precursor of diabetes on down the road.
You can do your own research. Our mileage will always vary but here's a couple.
https://www.mdpi.com/2072-6643/9/8/818
https://www.diabetes.co.uk/binge-eating-disorders.html0 -
Diatonic12 wrote: »but for example, I want to eat the entire pint of ice cream. Like I don't want just a 1/2 cup serving, I want the whole thing. Which I don't think is that uncommon but also it's probably more than is necessary and ends up being 900-1000 calories in one sitting. So I guess the question really is, can I have one serving of ice cream, which I could fit into my calories, or will that be extremely difficult to do mentally.
Yes. We can learn to moderate our portions. You're going to have to gut this out in the beginning. Measure your portion and enjoy. Throw your hands in the air because you've just stuck the landing. Then it's time to walk away and remove yourself from the scene.
Defy your brain. It's going to shake and shiver and shimmy. Your brain won't like it. The brain is a driver and it will drive, drive, drive you to go back to the scene. The brain remembers every eating excursion you've ever been on. Just like a squirrel that can remember where every nut is stored, the brain remembers everything.
This is why the All or Nothing Approach to food doesn't work. I must eat everything today and then I'm never going to have this ever again. Shock and Awe. It doesn't last.
Rebound weight gain with friends. After all of the deficit/weigh loss cycles are over the brain is just waiting and ready to pounce. When that Ol' Kid is back in biz it's showtime. Let the thrill eating begin. It's these constant cycles that you want to break.
True change begins with moderating your portions and consistency, consistency, consistency. The brain will fight against you and that can last anywhere from 2-5 years after the weight loss cycle is over. If it were not so, there would be no such thing as rebound weight gain with friends or the need for constantly starting over.
Don't start none. Won't be none.
Track your data points. Measure your portions. Let the brain pout and you may have to tell it to shut UP many times before it begins to settle down and get with your new program. You're in charge. In your innermost being you are always in charge. Don't let the brain bully you. You can eat one portion of ice cream and let the brain deal with moderation.
Somesayers say you will always be an All or Nothing person but that's only because they believe it or someone wrote a book that identifies them in a such way that makes sense only to author. I've never let anyone peg me as something that needs to fit into their narrative or convenient groupings. There are so many authors of confusion and that's why I threw all of my dieting books away.
We can choose to change on a dime. Sticking the landing every day will take focus. practice. consistency.
It's not bragging if it's true. The day I came to MFP is the day I threw all of that old dieting dogma and dieting mind warp out with the bathwater. It's been a wild and wooly ride getting to know you all.
Yeah, honestly, I feel like my brain would freak out and not be able to do it... Which is crazy because hypothetically "I'm" in charge of what I do. I think that the whole binge habit was started as a kid and that mentality of good or bad food, on a diet or off a diet, is so hard to break. Even if it's not an actual binge eating disorder, like not insane amounts of food, but trying to break the habit of eating much more than you need to just for fun/pleasure
Perhaps you could start with bending your habit instead of breaking it. Give yourself permission to eat the entire pint of ice cream but see if you can get your inner child to agree to modify how it is consumed. What if you ate a half serving of ice cream, stopped and brushed your teeth for a full minute, logged the calories you just ate, washed the bowl and spoon you ate from, then wait 15 minutes before eating the next half serving before starting the cycle over again?
That is just a possible suggestion you might think of something better.
The idea is to keep interrupting the behavior and make eating more than you need a hassle. You aren't telling yourself no. You are allowing your brain to form a new association. The half serving of ice cream is the pleasure. Eating more is a chore.4 -
Diatonic12 wrote: »@Raegold The brain will react. Know that going in. Just begin. It's perfectionism at the root of All or Nothing thinking with food. You're right, these things can start in childhood but as the years go by it turns into something else.
Binge eating and diabetes go hand in hand. What starts out as binge eating in the early years can evolve into diabetes. In the early stages, there's binge eating and then dieting cycles trying to compensate for the binge eating. Eventually, that doesn't work anymore. The weight begins to stack on and it turns into obesity. The wild swings UP and down and back and forth with weight won't fix it anymore. The diabetes diagnosis is lurking and ready to show up on your doorstep. It becomes a total cluster.
The sooner you can get a grip on all of this the better off you'll be. One out of three have diabetes. If I had only known this when I was 20 it would've saved me from yoyo dieting and rebound weight gain with friends.
Which comes first. The binge eating or the diabetes. One thing they do know is that binge eating earlier in life is a precursor of diabetes on down the road.
You can do your own research. Our mileage will always vary but here's a couple.
https://www.mdpi.com/2072-6643/9/8/818
https://www.diabetes.co.uk/binge-eating-disorders.html
I would have to do more research on this, but I wonder about the chicken and egg scenario here ... Like is binge eating CAUSING the diabetes, or are people with a genetic predisposition to decreased insulin sensitivity and hyperinsulinism then predisposed to having binge eating episodes due to issues with satiety and blood sugar fluctuations. Just my initial thoughts. I have PCOS which absolutely affects insulin secretion, although my glucose/A1C are all normal for now. So I guess I feel like it might be a complicated relationship. I haven't done an actual search for current research tho2 -
Oh also, to answer the question of how I came to 1300/1350 calories per day, that's basically taking my 1400-1500 per day and subtracting a little so I can have one day per week at 2000 calories. I've always done better with weight loss when I have at least one day with higher calories, I have felt like it prevents plateaus1
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Diatonic12 wrote: »@Raegold The brain will react. Know that going in. Just begin. It's perfectionism at the root of All or Nothing thinking with food. You're right, these things can start in childhood but as the years go by it turns into something else.
Binge eating and diabetes go hand in hand. What starts out as binge eating in the early years can evolve into diabetes. In the early stages, there's binge eating and then dieting cycles trying to compensate for the binge eating. Eventually, that doesn't work anymore. The weight begins to stack on and it turns into obesity. The wild swings UP and down and back and forth with weight won't fix it anymore. The diabetes diagnosis is lurking and ready to show up on your doorstep. It becomes a total cluster.
The sooner you can get a grip on all of this the better off you'll be. One out of three have diabetes. If I had only known this when I was 20 it would've saved me from yoyo dieting and rebound weight gain with friends.
Which comes first. The binge eating or the diabetes. One thing they do know is that binge eating earlier in life is a precursor of diabetes on down the road.
You can do your own research. Our mileage will always vary but here's a couple.
https://www.mdpi.com/2072-6643/9/8/818
https://www.diabetes.co.uk/binge-eating-disorders.html
This seems overly hyperbolic.
"One in three have diabetes"? No, more like one in ten in the U.S. and one in16 in the U.K.One thing they do know is that binge eating earlier in life is a precursor of diabetes on down the road.
So what? I was a binge eater in early life. I don't have diabetes, never have had it. Cause/correlation.
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Oh also, to answer the question of how I came to 1300/1350 calories per day, that's basically taking my 1400-1500 per day and subtracting a little so I can have one day per week at 2000 calories. I've always done better with weight loss when I have at least one day with higher calories, I have felt like it prevents plateaus
What got you to 1400-1500 per day? Just want to make sure we are the proper ball park...0 -
Oh also, to answer the question of how I came to 1300/1350 calories per day, that's basically taking my 1400-1500 per day and subtracting a little so I can have one day per week at 2000 calories. I've always done better with weight loss when I have at least one day with higher calories, I have felt like it prevents plateaus
What got you to 1400-1500 per day? Just want to make sure we are the proper ball park...
TDEE is about 1900-2000 so I subtracted 500 daily for a 1 lb loss per week-ish. I'm quarantining with my two kids, so I don't always have a lot of exercise, it just depends, but my fitbit usually says I'm around 2000 calories0 -
@Raegold Which comes first the binge eating or the diabetes. Between you and me,
I think binge eating is the handwriting on the wall for the diabetes to come. The appetite that will not be abated. Eating by automatic pilot and remote control. It's a driving force that has a life of its own. You don't understand it and you have no idea why it suddenly happens. For me, it was around age 19 or 20.
There's genetics and it does run in my family. My mother has 12 siblings. Only 2 of them don't have it. The oldest 2, my mother and her brother weigh what they did in high school. The rest of them, binge eating earlier in life and then came the diabetes diagnosis. My grandfather and all his siblings had diabetes. It ruined his life and the older ones all died waaaay before their time.
My grandmother's side. All long lived peoples into their 90's. No diabetes. No heart problems. No binge eating. I don't like the cards I've been dealt but I will continue fighting like hail against them. I'm not going out like that.
I was thinking about you said, the brain freaking out. That's the point and exactly where you want to be. Let the brain go cuckoo for cocoa puffs until it begins to settle down. I don't want you to go through this hail. You can turn this ship around before it happens to you.
Have you ever trained a dog or a horse. A mule. I like shelter dogs but they often come with some baggage.
There are dogs who will grab food out of your hand and gobble everything they can. Emotional eating.
You can break that dog from doing it but it takes patience and love and caring.
Pet parents and animal guardians are in charge of their health. We often treat our pets better than we do ourselves. I don't overstuff my animals because it shortens their lifespan. Wildlife moderates their food. No binge eating, no diabetes or obesity.
I'm not saying you're a binge eater or that anyone here is... I'm speaking only in general. If you can prevent this cycle from really taking hold and taking over your life you'll be so much further ahead of the game. You can prevent all of this.
Don't start none. Won't be none.
Measure your ice cream. Sit with it. Eat it. The kitchen is closed. Ride it out. Your brain will not like it. On a one day at a time basis you can win this battle.1 -
Oh also, to answer the question of how I came to 1300/1350 calories per day, that's basically taking my 1400-1500 per day and subtracting a little so I can have one day per week at 2000 calories. I've always done better with weight loss when I have at least one day with higher calories, I have felt like it prevents plateaus
What got you to 1400-1500 per day? Just want to make sure we are the proper ball park...
TDEE is about 1900-2000 so I subtracted 500 daily for a 1 lb loss per week-ish. I'm quarantining with my two kids, so I don't always have a lot of exercise, it just depends, but my fitbit usually says I'm around 2000 calories
Gotcha!1 -
You could also tinker with your deficit. With 5 - 10lbs to go lowering it to 1/2lbs per week loss would give you more flexibility...0
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I think maybe I need to think more about how I have been wording things and "cheat meals/days". I definitely appreciate what everyone said, because I can see how that isn't really a mentally healthy attitude. I DEFINITELY struggle with binge eating- not like pathologic or insane amounts of food, but for example, I want to eat the entire pint of ice cream. Like I don't want just a 1/2 cup serving, I want the whole thing. Which I don't think is that uncommon but also it's probably more than is necessary and ends up being 900-1000 calories in one sitting. So I guess the question really is, can I have one serving of ice cream, which I could fit into my calories, or will that be extremely difficult to do mentally.
This is a bit of a tangent, but I'm going to toss it in. Brains and habits are weird things, idiosyncratic. Ditto for strategies that interrupt those habits. Sometimes what helps one person, doesn't help another, but sometimes it does.
Like you, I want the entire pint of ice cream (or more extreme yet, gelato). But bizarrely, I discovered that I can moderate the little single-serve cups. If I buy a quart of good ice cream, it'll be gone in a week. A pint can disappear in a day. Something about that opened carton calling? Dunno. But I've found I can buy several of the single-serve cups, open one, eat it, and let the rest sit quietly in the freezer for much longer. Between that, and otherwise just buying ice cream by the cone or cup when out and about, I can moderate ice cream.
So, dunno whether this specific thing works for you, or not. But - bigger picture - sometimes there are strategies that help moderate hard-to-moderate foods, while still eating some. Only eating a serving when out of of the house. Not keeping a treat in the house, but requiring yourself to walk to the neighborhood store to buy a single one if you really want it. Preportioning. An explicit treat budget/allowance.
Brains and habits are weird. Mess with them, as an experiment.
P.S. I don't believe in cheating either, in much the same sense that I don't believe in Santa Claus. It's an attractive myth. For myself, I do believe in calorie banking, especially now that I'm in maintenance: Eating a little under maintenance most days, to have a more indulgent meal or day sometimes. As long as I don't take a big daily cut in calories, and manage the intake averages over the long haul, it works fine, for me. Different things work for different people.0 -
So today is my "cheat day"- ie: now I'm renaming it my higher calorie day or "refeeding" day. So I'm going for around 1800-2000 calories. I'm going to be eating a normal breakfast and lunch and saving the calories for dinner, but we are ordering out from a mexican restaurant, and I just hate the anxiety around trying to track take out foods. Like I know we normally get churros for dessert, we each have one. In the tracker, the calories vary from 170-300something. I wish it was easier to estimate these kinds of things, and it's why I don't like eating out when I'm losing weight.1
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So today is my "cheat day"- ie: now I'm renaming it my higher calorie day or "refeeding" day. So I'm going for around 1800-2000 calories. I'm going to be eating a normal breakfast and lunch and saving the calories for dinner, but we are ordering out from a mexican restaurant, and I just hate the anxiety around trying to track take out foods. Like I know we normally get churros for dessert, we each have one. In the tracker, the calories vary from 170-300something. I wish it was easier to estimate these kinds of things, and it's why I don't like eating out when I'm losing weight.
As long as it's not a super frequent thing, estimate: It'll be fine. If the calories of database entries vary from 170-300, just pick something on the medium to high side of the range, and go with it. Then don't give it another thought.
If you're losing a pound a week, and you guess too low, you've wiped out a couple of hundred calories from one day, and will lose 0.9428 pounds that week instead of 1 whole pound. Whoop-ti-doo. If your maintenance calories are around the 2000 calorie average kind of number, you'll reach goal weight 2.4 *hours* later than without the 200 calorie "mistake". Whoop-ti-doo, again.
Y'know what? There were probably variations in your daily routine activity that amount to 200 calories on one day vs. another, that you don't even think about. (More errands, or harder housecleaning tasks, or whatever.) Sometimes those variations net you out a fraction of a pound faster loss one week, and a fraction of a pound less another week. It's too small a difference to notice on the scale, amongst a healthy body's normal water weight and digestive contents fluctuations. Same for food.
Really, there's no reason to obsess about it, or stress about it, or worry, as long as we're talking relatively occaisional things, and you try to make a good estimate, maybe err a little on the high side out of concern. Even doing this once or twice a week, not worth stressing over. As long as you're not one of those people who picks the lowest calorie name-matching item in the database and thinks they're winning - which doesn't sound like you, frankly - sometimes you'll estimate some things high, sometimes you'll estimate some things low. Even in the course of the one meal, it'll tend to average out pretty close to correct - plenty close enough for managing calorie counting. Over many weeks and months, the averaging is likely to come even more powerfully close because of overs'n'unders in clear-eyed honest estimates.
Don't let it stress you. Estimate as well as you can, then go on with life. As you see this play out over weeks, you'll learn that this is OK, and get calmer about it in the process.
Don't start down the road of stress and compulsion, about needing every little thing to be exactly exact, of cutting enjoyable things out of your life (restaurant meals, foods your friends/relatives cook) in order to get more accurate calorie numbers. That's not a path of good life balance, happiness, success. It's a baby step down the path of compulsion, obsession, isolation. Don't take that first step, it'll save later troubles.
Plan sensibly, enjoy your meal, estimate, best guess, log it, forget about it, and go on with life. Stress burns no calories, and causes unhappiness in the moment: No benefit.
P.S. I'm in year 4+ of maintaining a healthy weight, after 3 decades previously of being obese. I trust the process pretty well at this point. Really, the majority of our days determine the majority of our progress. Close is good enough. Things average out. 🙂5 -
I think maybe I need to think more about how I have been wording things and "cheat meals/days". I definitely appreciate what everyone said, because I can see how that isn't really a mentally healthy attitude. I DEFINITELY struggle with binge eating- not like pathologic or insane amounts of food, but for example, I want to eat the entire pint of ice cream. Like I don't want just a 1/2 cup serving, I want the whole thing. Which I don't think is that uncommon but also it's probably more than is necessary and ends up being 900-1000 calories in one sitting. So I guess the question really is, can I have one serving of ice cream, which I could fit into my calories, or will that be extremely difficult to do mentally.
This is a bit of a tangent, but I'm going to toss it in. Brains and habits are weird things, idiosyncratic. Ditto for strategies that interrupt those habits. Sometimes what helps one person, doesn't help another, but sometimes it does.
Like you, I want the entire pint of ice cream (or more extreme yet, gelato). But bizarrely, I discovered that I can moderate the little single-serve cups. If I buy a quart of good ice cream, it'll be gone in a week. A pint can disappear in a day. Something about that opened carton calling? Dunno. But I've found I can buy several of the single-serve cups, open one, eat it, and let the rest sit quietly in the freezer for much longer. Between that, and otherwise just buying ice cream by the cone or cup when out and about, I can moderate ice cream.
So, dunno whether this specific thing works for you, or not. But - bigger picture - sometimes there are strategies that help moderate hard-to-moderate foods, while still eating some. Only eating a serving when out of of the house. Not keeping a treat in the house, but requiring yourself to walk to the neighborhood store to buy a single one if you really want it. Preportioning. An explicit treat budget/allowance.
Brains and habits are weird. Mess with them, as an experiment.
P.S. I don't believe in cheating either, in much the same sense that I don't believe in Santa Claus. It's an attractive myth. For myself, I do believe in calorie banking, especially now that I'm in maintenance: Eating a little under maintenance most days, to have a more indulgent meal or day sometimes. As long as I don't take a big daily cut in calories, and manage the intake averages over the long haul, it works fine, for me. Different things work for different people.
It's not so bizarre - it's the Completion Compulsion. Like you, my brain sees a pint as an amount to be consumed within a sitting, or best case, within a day, but I can also buy single-serve cups and let them sit in the freezer for a while.
https://www.businessinsider.com/why-americans-eat-so-much-2015-1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105579/
‘In cookie consumption, compulsion is marked enough to stimulate a chuckle. On only one occasion was a fraction of a cookie left behind.'2 -
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Ok, OP here, my high calorie day is tomorrow and now I'm feeling nervous about eating more! I have the room calorie wise to eat some ice cream, but I'm having anxiety about the amount of sugar that is in one sitting. It's kind of funny how your brain can be used to eating pretty crappy, and then after tracking for 2 weeks, now I can't imagine going back to eating all of that. Also, it doesn't help that I'm a NP and so I keep thinking about my blood sugar and insulin spikes. Like a 1 hour glucose test for pregnant patients is 50g and the ice cream I want to eat is 70g! I really do think that ignorance is bliss, I need to just not think about some of this...0
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Ok, OP here, my high calorie day is tomorrow and now I'm feeling nervous about eating more! I have the room calorie wise to eat some ice cream, but I'm having anxiety about the amount of sugar that is in one sitting. It's kind of funny how your brain can be used to eating pretty crappy, and then after tracking for 2 weeks, now I can't imagine going back to eating all of that. Also, it doesn't help that I'm a NP and so I keep thinking about my blood sugar and insulin spikes. Like a 1 hour glucose test for pregnant patients is 50g and the ice cream I want to eat is 70g! I really do think that ignorance is bliss, I need to just not think about some of this...
I honestly feel like you are majoring in the minors, which is totally natural once you dive into the calorie tracking world of fat loss. Just stay in your calorie range, exercise, be consistent, be patient, and all will be well..1 -
Ok, OP here, my high calorie day is tomorrow and now I'm feeling nervous about eating more! I have the room calorie wise to eat some ice cream, but I'm having anxiety about the amount of sugar that is in one sitting. It's kind of funny how your brain can be used to eating pretty crappy, and then after tracking for 2 weeks, now I can't imagine going back to eating all of that. Also, it doesn't help that I'm a NP and so I keep thinking about my blood sugar and insulin spikes. Like a 1 hour glucose test for pregnant patients is 50g and the ice cream I want to eat is 70g! I really do think that ignorance is bliss, I need to just not think about some of this...
Keep in mind that for a glucose test, you get pure glucose. Your ice-cream also has fat and protein, slowing the absorption of the sugar. Don't stress 🙂2 -
Ok, OP here, my high calorie day is tomorrow and now I'm feeling nervous about eating more! I have the room calorie wise to eat some ice cream, but I'm having anxiety about the amount of sugar that is in one sitting. It's kind of funny how your brain can be used to eating pretty crappy, and then after tracking for 2 weeks, now I can't imagine going back to eating all of that. Also, it doesn't help that I'm a NP and so I keep thinking about my blood sugar and insulin spikes. Like a 1 hour glucose test for pregnant patients is 50g and the ice cream I want to eat is 70g! I really do think that ignorance is bliss, I need to just not think about some of this...
Keep in mind that for a glucose test, you get pure glucose. Your ice-cream also has fat and protein, slowing the absorption of the sugar. Don't stress 🙂
Haha, good point!!!!!
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There are days I eat too much. These are not "cheat" days because I am not cheating anyone. I don't get away with anything. The piper will be paid. It's my choice of what to eat. It effects my weight loss journey to the degree it does. How does one prevent a "cheat" day from ruining one's weight loss journey? By making sure it is only an occasional digression and by recognizing its implications.0
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I don’t do cheat meals or cheat days because I feel the connotation of “cheat” being a bad thing. And i am not a bad person because of what I eat. So instead, sometimes I just take time off from tracking. for me, it’s because I get weary of logging. Lately, I take sundays off from tracking. I give myself permission to eat whatever I want. And I have yet to eat an entire pizza AND half gallon of ice cream AND 2 bags of chips AND a milkshake AND AND AND. I am more relaxed, but I don’t eat everything. I still make reasonable choices. And I’m doing just fine. But I recognize that everybody is different. So what works good for me, might not work great for you. However, you won’t know unless you try it.0
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i have sweets every day. go ahead. look at my diary LOL when im actively trying to lose (as now)... i dont go over my limits and i dont eat back many of my exercise calories.
that said, if i have a random day where i do eat more, whether its a holiday or we are travelling and eating out more or whatever ... i dont really worry about it. just as i dont worry about it when we are on vacation.
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I find that for the best results with anything consistency is key, when you cheat you are really only cheating yourself. Stay disciplined and you will thank yourself tomorrow.0
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Take 100 calories per day x 6 days and add them to the 7th. Same deficit.1
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