It's the Cheat Days!

B_Plus_Effort
B_Plus_Effort Posts: 311 Member
in Success Stories
Having lost 35 pounds and feeling amazeballz I wanted to share something that I learned the hardway. When it comes to loosing weight what screws you up is not you eating 4 celery sticks instead of 3, or adding 4 table spoons of Sugar Free Pancake syrup instead of 2 over your egg whites, it's the CHEAT DAYS

now I am not saying don't eat foods that are delicious (I'm looking at you pizza, bagels, hot wings, etc.)

just make them fit your calorie goal for the day, so if you are going to have pizza for lunch eat a smaller breakfast than normal and a smaller dinner, (yes that pizza will screw up your macros for the day, but hey it's what you want right)

so yeah, one day of overeating sets you back, on the scale, in your head, all that, so it's all about being consistent, maybe eat 2,250 calories a day instead of just 2,000 so that you don't have those 3,000 calorie cheat days

find out what works for you but, don't beat yourself up fine tuning the small stuff, no one got fat from eating a whole apple instead of half, ha ha

Replies

  • alvarezra
    alvarezra Posts: 1 Member
    Agreed 💯. I have cheat meals and my coach will usually specify macros to it. This keeps me from going bonkers. On full cheat days it’s macros for the day but those are rare. That arrangement totally has kept me from going overboard and I instinctively restrict those meals or days now. It’s almost automatic.
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    https://community.myfitnesspal.com/en/discussion/10676135/cheat-day/p1

    Here's another blast from the past @B_Plus_Effort B)
  • AmandaOmega
    AmandaOmega Posts: 70 Member
    Cheat days can also contribute to a binge mentality. You adhere to a really strict diet during the week, but then you can eat whatever you want on Sunday. I think that this could greatly damage your progress since a lot of people might go crazy on the cheat day and reverse any progress they've made.

    Instead, fitting yummy/unhealthy food into your calorie allotment can help limit overeating bad foods while letting you feel like you can still have them.

    For me, I'm also OK if eating bad food makes me go over my calorie limits every once in a while. It's going to happen. But logging it can help me stay on track and keep me from going too overboard.
  • Michellemeezie
    Michellemeezie Posts: 1 Member
    edited January 2021
    On "cheat" or "treat" days, I just make sure I log in extra physical activity so I get those burned calories added to my daily allotment. Helps the brain reconcile that it's ok... and gets me to do something active. Win-win.
  • joyanna2016
    joyanna2016 Posts: 323 Member

    Cheat days (or treat days) don't have to "screw you up" either! I'll admit it IS a slippery slope when you overindulge, but ONE treat day isn't the problem either. Sure it may slow down your progress, but the real key is learning how to indulge and then resume your healthy eating pattern. For me, it actually does me good to be able to guilt-free really indulge in some special food opportunity that maybe doesn't come around that much. I thoroughly enjoy it. I know I can do that because I will eat in a deficit again tomorrow.
  • willboywonder
    willboywonder Posts: 137 Member
    Yes! I completely agree. It's okay to have those luscious foods. You just have to plan for them and work them into your eating plan. Rather than eat that whole package of Grandma Cookies, just eat a couple and save the rest for another day, and you don't need to get that Venti Caramel Latte. You can get a Short, the smallest of the hot beverages. Many people don't know there is a short, just like there is a Trenta, the largest Starbucks size which also isn't listed on the menu. While not on the menu, you can still order it.
  • SouthWestLondon
    SouthWestLondon Posts: 134 Member
    Agree with this. Whenever I've tried to lose weight before I've always had treat days, and it's always gone the same way...'Oh well, I messed up this morning - may as well write today off as a treat day...' until I was fully off the wagon.

    This time, nothing is off the table. I eat up to 1750 calories a day Monday to Saturday. Within that, I have chocolate and takeaways when I want to - but I measure them, track them and fit them in. I find know that I'm going to have a delicious (if small portion) takeout on a Friday night helps keep me more measured on Friday afternoons.

    What I do have is not a cheat day, but I have one day a week, usually Sunday where I will allow myself up to 2500 calories if I've come in under 1750 enough to do so. So if on Monday I consume 1500 calories, I'll allow myself consume the other 250 on Sunday. That gives me a day where I am allowing myself to go over a bit, maybe have a bit more of a special lunch or dinner, or indulge a bit more in sweets etc.

    Weirdly, because of tracking and recording, even though I allow myself 2500 calories on a Sunday, the past three weeks I've been doing it, I end up well short of 2500 (usually around 2000).
  • oilphins
    oilphins Posts: 240 Member
    I guess everyone is different when it comes to cheat days. Some never have them and others do. I've been at the same weight for the last five years having a cheat day every Saturday. I eat and drink what I want on that day and I've never gained weight from it. Sticking to my routine the other six days of course. The only thing I do is make sure I run or workout that day to burn some extra calories. Do whatever works for you.
  • stringsNlinks
    stringsNlinks Posts: 293 Member
    joyanna2016 wrote: »
    Cheat days (or treat days) don't have to "screw you up" either! I'll admit it IS a slippery slope when you overindulge, but ONE treat day isn't the problem either. Sure it may slow down your progress, but the real key is learning how to indulge and then resume your healthy eating pattern. For me, it actually does me good to be able to guilt-free really indulge in some special food opportunity that maybe doesn't come around that much. I thoroughly enjoy it. I know I can do that because I will eat in a deficit again tomorrow.

    I like Treat Day so much better! Same concept but kinder to self.... and I agree so much to enjoy thoroughly and get back at it.
  • brenn24179
    brenn24179 Posts: 2,144 Member
    I fit all foods in every day and if I go over one day, one day wont kill me. It will if I keep on eating over. I dont like having to log but have done it for 7 years so it is worth it. I have a budget with my money spending so this is the same, budgeting my calories.
  • B_Plus_Effort
    B_Plus_Effort Posts: 311 Member
    OP here, glad people are finding this relatable, so I just want to share something with you as motivation, here is my 7 day streak (all under my calorie goal, yes even the 2,009 day is fine, yet I had a bagel, a mushroom burger, etc.) not to mention I think all my food tastes good, I think I had a clean week before so now I am simply going for two weeks in a row, maybe the next time I'll indulge will be on Super Bowl Sunday, but this is what it is all about, it's controlled and planned for, and not impulsive and nothing is off the table if it fits your calorie goal, so I showed you mine, show me yours

    8dxspyyu33vl.jpg
  • 4Phoenix
    4Phoenix Posts: 236 Member
    I eat whatever I want (so happens I love food that makes me healthy/fit). I don't go over my weight loss deficit and usually a bit below so it allows me to enjoy a few calories over if I choose. This is a built in buffer if I chose to go over a few calories one day. I've found for my weightless strategy this works really well as my body does not get use to a consistent low amount of calories but allows me to have consistent weight loss. I eat nutrient dense foods with low calories...so I don't feel like I am restricting or experiencing hunger. I record and reflect on my macros/micros and calories daily and plan for the next day. My caloric deficit for the week is met every week or a few calories below.
  • jasdebi2012
    jasdebi2012 Posts: 15 Member
    Personally I don't believe in "cheat" days. You can "cheat" on your exams, or your partner, or things like these, where a 2nd person is involved and you have some responsibility over them (e.g. as a student to study, as a lover to be loyal and so on). When you have "cheat" days, whom are you cheating? Yourself? That's like seeing yourself as 2 persons, one who is healthy and one who is not, and the 2nd does the cheating against the 1st. In my opinion, this internal splitting and conflict between the two will eventually lead to failure.

    Instead, dieting/food choices should be about giving your body what it needs to live. That's it. Do you need a tacobell to live? No. So, there is no need to cheat on any day.
    Should someone eat just everything? Well yes, they can also go outdoors and start eating rocks from the ground.

    Also, I don't like trading off nutritious food for something that has nothing or little to offer. I do eat pizzas, but I make them myself, I don't buy ready-to-cook pizzas that are filled with high amounts of sodium and carbs of unknown origin, with just a very little amount of protein or healthy fats. So, even on the #PizzaDays I am staying on my calorie deficit and reach my macros.
  • slimgirljo15
    slimgirljo15 Posts: 269,456 Member
    alteredsteve175 wrote: »
    Someone in another thread long ago wrote - "Call them treat days, not cheat days." That's how I think of them. Just track everything as accurately as possible and enjoy those days. One day will not derail you.

    Yep.. this. I track my occasional treat day and enjoy the hell out of it 🙂

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