Cheat days???
rcrea
Posts: 80
So how much "cheating" is ok on cheat days? Do you keep it light for most of the day, then splurge on one meal or do you eat without restriction for the whole day? Also, do you exercise on that day, or skip?
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Replies
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On my cheat days, I eat all of my calories... on a normal day I try to leave some on the "table"
I exersize 6 days.... when I want to cheat, I exercise more... like on Football Sundays... I job to burn off a few calories for corn nuts and sardines....0 -
my cheat day is on a sunday we have a chinese for tea
Once wow hurt
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I don't do cheat days/meals...I've worked to hard to blow it all on one day/meal. I work everything into my cals for the day. If well planned it can be done. If I know hubby and I have a date night (very rarely happens) I make sure to work out a bit harder than normal and watch what I eat more during the day.
Everything in moderation!
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On my cheat days (usually weekends, but I limit it to one day of the weekend), I don't workout and I occasionally log. I don't pay attention to calories at all for that day. I logged my cheat day last week and I was over by 650 or something. I also tend to do a lot of drinking on those days as well. If I didn't have a cheat day, after a week or so I'd be having 3-4 cheat days lol. I've been losing steadily and without any gains or plateaus though so I credit that to my cheat days. Helps keep my metabolism guessing 0
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I take 1 cheat day a week, I make it the same day every week. I eat what ever I want but in moderation. and I take the day off from exercising that day to, then I go right back at it for the next 6 days.0
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I cheat once a week maybe and I still try to be somewhat healthy. I exercise 5 days a week. If I know I'm having something for dinner that may put me over I just do more cardio to creat a larger calorie deficit 0
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When I was young, I remember my grandmother and my aunts fasting all day, before a feast, just so they could really enjoy it. It wasn't a total fast, because they had to taste the food they were preparing, but they made a point of avoiding eating a full meal. Looking back it makes sense. Folk wisdom. French cooking.0
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I have a cheat day once a week, although the past couple of weeks I have had a few more
. I don't gain from them if I exercise that day. Plus my workouts are awesome on cheat days, as I have the drive and lots of fuel to do more! I eat what I want on those days! 0 -
I always try to exercise more on my cheat days. I wish I could discipline myself to having a, "cheat meal" - OR - "cheat snack" it would be better than a ALL day cheat. But not so easy to do some of the times!!! The thing is, try not to do this so often and get yourself back on track the next day.:flowerforyou:0
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do what works for you, everybodies bodies react differently so if you cheat and dont excercise one a cheat day maybe eat less or excercise? i wouldnt take everyones advice word for word because what works for them may not be the case for yourself 0
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Hmmm...a few different methods.0
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I don't do cheat days/meals...I've worked to hard to blow it all on one day/meal. I work everything into my cals for the day. If well planned it can be done. If I know hubby and I have a date night (very rarely happens) I make sure to work out a bit harder than normal and watch what I eat more during the day.
Everything in moderation!
This is how I feel, too.
By the way, great weight loss! Congratulations.0 -
I'll never understand 'cheat days'. Who on earth do you think you are cheating?!0
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i try and keep its light for most of the day and then i will SPLURGE on one meal. i try to keep it at an earlier time that way i can burn it off a little during the day. but i TRY and keep within my calories. some meals thats impossible, buti try not to get something tooo fatty or too unhealthy unless i eat like nothing for the day besides that gluttonous meal heh0
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When I was losing I didnt give myself cheat days as often as it seems my co-Pal-ers do. My cheat days came after a few weeks, then only if I had a pretty good loss. Then it was still limited to a cheat meal or even a dessert. Im in maintenance now and I still only cheat a meal or 2 a week. For some of us, If we give ourselves an inch we take a mile! 0
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I have one cheat day a week. I usually still do my workout but I eat whatever I want. I find it easier to keep on track the other 6 days when I know I can indulge that craving on my one "cheat" day.
It's what works for me and I always find that I am more disciplined through the week. And the scale has continued to move 0 -
I don't do cheat days/meals...I've worked to hard to blow it all on one day/meal. I work everything into my cals for the day. If well planned it can be done. If I know hubby and I have a date night (very rarely happens) I make sure to work out a bit harder than normal and watch what I eat more during the day.
Everything in moderation!
I don't do "cheat days" either...but...If I feel like I may go over a little on calories...I work out extra to burn those extra calories....I don't agree with people who go overboard on "cheat days"...I've worked too hard and I'm not going to ruin it on those kinds of days....0 -
It is 100% impossible to "blow it" with one bad day.
I will argue this point to my death bed.
Use simple math.
How many calories of a surplus is equal to a pound of fat?
=3,500 cals
Now how many calories will you burn in a day?
Average person, I'd say about 2,500 calories (BMR+Activities)
How is energy stored.
Glucose to glycogen in the liver and muscles, and the left-overs are bodyfat.
As you are dieting during the week you are depleting your glycogen storage, so when you present your body with a surplus it will begin restoring glycogen.
"The human body will convert excess carbs to glycogen first,"- Dr. Michael Aziz
Most people can store about 2,000-5,000 calories of energy in glycogen.
So now you are having your cheat day or for me, my "Spike Day" because I'm sure as heck not cheating!
You eat lets say.... 4,000 calories, and you really enjoyed it!
Burned 2,500
Ate 4,000
SURPLUS of 1,500 calories
Let's say your glycogen was FULL, then
You just gained (0.4lbs!)
Wow, you really blew it.
Even better is your glycogen was probably depleted meaning most of that surplus just restored glycogen making you next couple of workouts 10 times better!
Now the benefits of a Spike Day
1. You restore leptin (helps cravings)
2. Increase metabolism
3. makes your diet doable by giving you a weekly break
4. Keeps you honest during the week having a day to look forward to
5. You can eat pizza and donuts every week!
6. Re-storing glycogen makes your workouts more effective
7. Day after spiking you have increased strength
8. Avoid starvation mode
9. Great for parties and football games
10. Guilt free eating,
11. It's extremely fun planning and having a Spike Day
12. You can eat pizza and donuts every week!
There is no doubt in my mind that without spiking I would not be where I am today, over 100lbs lighter and under 10% bodyfat.0 -
It is 100% impossible to "blow it" with one bad day.
I will argue this point to my death bed.
Use simple math.
How many calories of a surplus is equal to a pound of fat?
=3,500 cals
Now how many calories will you burn in a day?
Average person, I'd say about 2,500 calories (BMR+Activities)
How is energy stored.
Glucose to glycogen in the liver and muscles, and the left-overs are bodyfat.
As you are dieting during the week you are depleting your glycogen storage, so when you present your body with a surplus it will begin restoring glycogen.
"The human body will convert excess carbs to glycogen first,"- Dr. Michael Aziz
Most people can store about 2,000-5,000 calories of energy in glycogen.
So now you are having your cheat day or for me, my "Spike Day" because I'm sure as heck not cheating!
You eat lets say.... 4,000 calories, and you really enjoyed it!
Burned 2,500
Ate 4,000
SURPLUS of 1,500 calories
Let's say your glycogen was FULL, then
You just gained (0.4lbs!)
Wow, you really blew it.
Even better is your glycogen was probably depleted meaning most of that surplus just restored glycogen making you next couple of workouts 10 times better!
Now the benefits of a Spike Day
1. You restore leptin (helps cravings)
2. Increase metabolism
3. makes your diet doable by giving you a weekly break
4. Keeps you honest during the week having a day to look forward to
5. You can eat pizza and donuts every week!
6. Re-storing glycogen makes your workouts more effective
7. Day after spiking you have increased strength
8. Avoid starvation mode
9. Great for parties and football games
10. Guilt free eating,
11. It's extremely fun planning and having a Spike Day
12. You can eat pizza and donuts every week!
There is no doubt in my mind that without spiking I would not be where I am today, over 100lbs lighter and under 10% bodyfat.
Yeah my Spike days are insane. I've done 6,000 calorie spike days. There's a reason I don't log on sundays....I don't want to hear people telling me i'm messing up my diet............It's part of my diet/ lifestyle and it is awesome!!!0 -
I'll have a cheat meal maybe once or twice a month and maybe a cheat day once a month. It depends on what's going on.0
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Normally I blow it later in the day. I swear one terrible a day a week helps me lose more weight.0
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haha....I like your thinking. I am new to this (only started a few weeks ago) had a cheat day this past Saturday with a delicous cheesburge and two shock top pints....love it! Was scared to step on the scale this morning only to find I had lost two pounds!! Yay for cheat days!0
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It is 100% impossible to "blow it" with one bad day.
I will argue this point to my death bed.
Use simple math.
How many calories of a surplus is equal to a pound of fat?
=3,500 cals
Now how many calories will you burn in a day?
Average person, I'd say about 2,500 calories (BMR+Activities)
How is energy stored.
Glucose to glycogen in the liver and muscles, and the left-overs are bodyfat.
As you are dieting during the week you are depleting your glycogen storage, so when you present your body with a surplus it will begin restoring glycogen.
"The human body will convert excess carbs to glycogen first,"- Dr. Michael Aziz
Most people can store about 2,000-5,000 calories of energy in glycogen.
So now you are having your cheat day or for me, my "Spike Day" because I'm sure as heck not cheating!
You eat lets say.... 4,000 calories, and you really enjoyed it!
Burned 2,500
Ate 4,000
SURPLUS of 1,500 calories
Let's say your glycogen was FULL, then
You just gained (0.4lbs!)
Wow, you really blew it.
Even better is your glycogen was probably depleted meaning most of that surplus just restored glycogen making you next couple of workouts 10 times better!
Now the benefits of a Spike Day
1. You restore leptin (helps cravings)
2. Increase metabolism
3. makes your diet doable by giving you a weekly break
4. Keeps you honest during the week having a day to look forward to
5. You can eat pizza and donuts every week!
6. Re-storing glycogen makes your workouts more effective
7. Day after spiking you have increased strength
8. Avoid starvation mode
9. Great for parties and football games
10. Guilt free eating,
11. It's extremely fun planning and having a Spike Day
12. You can eat pizza and donuts every week!
There is no doubt in my mind that without spiking I would not be where I am today, over 100lbs lighter and under 10% bodyfat.
AMEN!!! i try to put this in simple terms for people and some people just dont understand it...its a simple concept but not everyone wants to believe that its so simple0 -
Cheat days for me are Fridays. I either splurge on Chinese Stir fry (Even at that I always ask for extra veggies) or a bloody good Indian meal! I have a long run/bike the next day so really I'm also carbo loading - well that's my excuse lol0
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I don't do cheat days/meals...I've worked to hard to blow it all on one day/meal. I work everything into my cals for the day. If well planned it can be done. If I know hubby and I have a date night (very rarely happens) I make sure to work out a bit harder than normal and watch what I eat more during the day.
Everything in moderation!
Exactly.
I really don't get why people have cheat days. I guess I just have more self control and discipline.0 -
I try to eat well all the time, but on the weekends, I indulge myself a bit because if I didn't, I'd send myself on a food bender down the road. You can only deny yourself so much before the body takes over and wants to compensate for all those tasty treats you drool over but don't touch. Often, if I just have a miniature Hershey's every day, then I don't feel the need to indulge in other things. Sometimes, there's just something I can't resist, so I indulge in that. I think that you just have to find a happy medium for yourself. If you can have one cheat meal per week and still lose weight while not feeling the need to binge on treats, then that's what you should do. If instead your body wants a small treat like a small piece of chocolate everyday instead of a cheat meal or day, then go with that. Sorry I can't be more specific for you!0
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Sunday is my cheat day! I eat whatever the heck I want! I like to get a kller work out in that day but if I don't I won't beat myself up over it. 6 days a week, I'm working out, and eating healthy and as clean as possible. Sunday is my day to enjoy any food I want with out guilt!! I still do log everything in on Sundays even if I'm wayyyy over....it's very interesting to see exactly what your eating and where the calories are going. And in some way I think it deters me from consuming an entire carton of Ben and Jerry's....or two lol!!!
I have been toying with the idea of not logging my food in Sundays only because I start to get the feeling it's 'unnatural' to have to be plugged into a calorie counter 24/7. But I'm not sure I want to go that route yet. It's been too much of a learning experience!0 -
It is 100% impossible to "blow it" with one bad day.
I will argue this point to my death bed.
Use simple math.
How many calories of a surplus is equal to a pound of fat?
=3,500 cals
Now how many calories will you burn in a day?
Average person, I'd say about 2,500 calories (BMR+Activities)
How is energy stored.
Glucose to glycogen in the liver and muscles, and the left-overs are bodyfat.
As you are dieting during the week you are depleting your glycogen storage, so when you present your body with a surplus it will begin restoring glycogen.
"The human body will convert excess carbs to glycogen first,"- Dr. Michael Aziz
Most people can store about 2,000-5,000 calories of energy in glycogen.
So now you are having your cheat day or for me, my "Spike Day" because I'm sure as heck not cheating!
You eat lets say.... 4,000 calories, and you really enjoyed it!
Burned 2,500
Ate 4,000
SURPLUS of 1,500 calories
Let's say your glycogen was FULL, then
You just gained (0.4lbs!)
Wow, you really blew it.
Even better is your glycogen was probably depleted meaning most of that surplus just restored glycogen making you next couple of workouts 10 times better!
Now the benefits of a Spike Day
1. You restore leptin (helps cravings)
2. Increase metabolism
3. makes your diet doable by giving you a weekly break
4. Keeps you honest during the week having a day to look forward to
5. You can eat pizza and donuts every week!
6. Re-storing glycogen makes your workouts more effective
7. Day after spiking you have increased strength
8. Avoid starvation mode
9. Great for parties and football games
10. Guilt free eating,
11. It's extremely fun planning and having a Spike Day
12. You can eat pizza and donuts every week!
There is no doubt in my mind that without spiking I would not be where I am today, over 100lbs lighter and under 10% bodyfat.
Yeah my Spike days are insane. I've done 6,000 calorie spike days. There's a reason I don't log on sundays....I don't want to hear people telling me i'm messing up my diet............It's part of my diet/ lifestyle and it is awesome!!!
I'm not sure I have the inclination to back up all the science here, but one thing I know for sure....when I plan and execute my spike day, I GO ALL OUT!!!!!!!!! And it's totally worth it! And it is absolutely true that it boosts metabolism and work out strength. I plan one day a week to go absolutely bananas and when it's over, I feel great, rewarded, and the next 6 days aren't so hard.0 -
I don't do cheat days/meals...I've worked to hard to blow it all on one day/meal. I work everything into my cals for the day. If well planned it can be done. If I know hubby and I have a date night (very rarely happens) I make sure to work out a bit harder than normal and watch what I eat more during the day.
Everything in moderation!
I don't do "cheat days" either...but...If I feel like I may go over a little on calories...I work out extra to burn those extra calories....I don't agree with people who go overboard on "cheat days"...I've worked too hard and I'm not going to ruin it on those kinds of days....
Me too, i just build what i want into the calories i have.
If i want a bar of chocolate or a bowl of chips then i have it -- i just do an extra work out or eat less of something else so i stay within my calories.
I rarely go over on cals and if i do its not by many. i know that if i stop myself from having something i really want im more likely to fail so i just eat what i want in moderation or work harder to burn the extra calories.
Having a CHEAT day is only really cheating yourself!0 -
I do a cheat day/weekend every few weeks. It's not from "lack of discipline", it's more of rewarding myself and enjoying life every once in awhile. I am very strict otherwise.
I wouldn't be surprised if I consume over 5000 calories on a cheat day. It's easy to do when you dedicate the day to loading up on carbs. Last time I gained almost 3 pounds when I weighed myself the next day (mostly water). I lost that weight, and then some in less than a week.
A cheat day here and there is not going to derail your progress. It's great to dedicate your life to be healthy, but don't keep yourself from indulging in the things you enjoy every once in awhile.
It's like that saying about your work and your life.
Work to live, not live to work.0
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