Advice on Cheat Days

jenalderman
jenalderman Posts: 411 Member
in Health and Weight Loss
I had a bad day last Friday. I am finally at that very difficult stage of getting those last few stubborn pounds off. I was discouraged after seeing my weight go UP despite a very good diet and exercise week. It so happens that Friday night is my weekly date night anyway and I lost it. I just kind of had a WTF moment and decided to eat whatever I wanted. I probably blew my calories by 1000 for the day. Hard to tell since I too discouraged to even log for the day.

Now, this is the curious part to me..... I jumped right back on track on Saturday... worked hard.... watched my intake.... and voila.... the weight I had gained the week before along with another half pound just rolled off. This really makes me wonder if there is something to this "Cheat Day" theory that I've heard so much about on here. Has anyone tried this? If so, what are your successes/concerns with it? I don't know about anyone else but for me, change is scary. This is especially true for my weight loss journey since it is so easy to get sidetracked. Any advice that any of you can offer would be greatly appreciated.
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Replies

  • jenalderman
    jenalderman Posts: 411 Member
    Anyone?
  • WhittRak
    WhittRak Posts: 567 Member
    I always end up hating myself on cheat days. I don't even go overboard with it either.
  • BlueInkDot
    BlueInkDot Posts: 702 Member
    lol wow, no replies.

    Well there was a forum post the other day with a few paragraphs from a book that advised taking a break from dieting every 4 or 5 weeks.

    Sooooo no experience here, just a book excerpt. :P
  • jhamlin72680
    jhamlin72680 Posts: 2
    I think a good way to "cheat" is to only do it for one meal instead of a whole day. :)
  • Vyshness8699
    Vyshness8699 Posts: 390 Member
    Is your Cheat Day eat anything you want for all 3 meals and snacks ? or is it just a meal? For me I allow myself a cheat meal so I dnt feel deprived and it seems to be working I've been losing about 1.5lbs a week.. Before when i would have a cheat day i would eat whatever i wanted that whole day and i would gain between 0.5lb-2.2lb in a week so i realized it just has to be one meal and not the whole day
  • BlackRangerX
    BlackRangerX Posts: 133 Member
    Personally, I have a cheat day every Saturday. Not only does it keep me sane, but I have benefited greatly from cheat days in the past. I don't log my cheat days, and I eat whenever and whatever I want. One cheat day is not going to make or break your diet, so in my opinion cheat days are golden.
  • maf66
    maf66 Posts: 211 Member
    I read this earlier today. I'm neither for or against, but more do what you need to do to stay sane :bigsmile:

    http://www.myfitnesspal.com/blog/UponThisRock/view/spike-day-nonsense-229061
  • Chrissieneave
    Chrissieneave Posts: 99 Member
    I now have cheat days, after hitting a plateau a while ago, been doing this method now for a couple of months, and its worked for me!!! :) - I love it :)
  • hanna6774
    hanna6774 Posts: 225
    I don't believe in "cheat days". Most people have cheat days when they are on a "diet". Another word I don't believe in. You've come this far, chosen to eat healthier and experienced the results. If you choose to eat something that will ultimately slow your progress so be it, your choice. Just be accountable and realistic. If you aren't depriving yourself of anything, you aren't missing out on anything, no reason to "cheat" as some put it. It all comes down to what you want more. Good Luck!
  • Karenmm1960
    Karenmm1960 Posts: 19 Member
    I allow myself a cheat day, but don't go overboard. It helps keep me motivated to not cheat during the week. On my cheat day, I have something outside of the house and don't bring any leftovers with me. Seems to be working to keep me motivated and I am losing weight. Sunday is my day, so I can have a treat with my coffee after church, while visiting with my friends and not feel quilty.
  • jaclyndanette
    jaclyndanette Posts: 46
    I always treat myself during the week, so sometimes I'll go over my calories.
  • Mira710
    Mira710 Posts: 194 Member
    I cheat day sounds bad... try a cheat meal instead. And even in your cheat meal, don't go overboard (like downing a large pizza). On days where I allow myself a cheat meal, I exercise to make up those extra calories.
  • astrampe
    astrampe Posts: 2,169 Member
    Personally, I have a cheat day every Saturday. Not only does it keep me sane, but I have benefited greatly from cheat days in the past. I don't log my cheat days, and I eat whenever and whatever I want. One cheat day is not going to make or break your diet, so in my opinion cheat days are golden.

    this....I log it as far as I can thoug, and if I stick to my weekly deficit and eat 2 as much on my cheat day, it still works....
  • Beezil
    Beezil Posts: 1,677 Member
    I love my cheat days. Gives me something to look forward to, to work towards even. I try my best to eat healthy clean foods throughout the week, but it's nice to know that if I want to, I can go out with my family on the weekend and not worry about what I eat so much. Sometimes I'm over by 1000+ calories, sometimes I don't go over at all. But the purpose of it is just to relax and not worry about calories for one day. :) Also, I don't really do it the same day every week, it just usually becomes the day we go out to dinner, whenever that is. If we don't, I just indulge in something I enjoy instead - like ice cream. :D
  • turbophoenix
    turbophoenix Posts: 152
    I have to cheat from time to time. That sounds bad but if I don't indulge my cravings on occasion, they just build up and I end up binging. NO BUENO! :noway: So instead, I try to keep it under control by having my little cheats.

    As far as how to do it... I cannot for the life of me remember where I read this but I saw in an article that they suggest you aim to stick to your diet at least 80% of the time. When I did the break down, that meant out of the 35 meals (I include snacks as meals) I eat in one week, I could have "slip ups" on 7 meals or 1.5 total cheat days. That seemed too high for me so I shoot for 85-90% and I typically do cheat meals instead of cheat days. I also set guidelines as to what is okay for cheating but I'm just weird like that :wink:
  • lambertj
    lambertj Posts: 675 Member
    I live for "cheat day", I can eat healthy and work out weekly for the rest of my life as long as I know that one day a week I can eat whatever I want. PS...Lobster-Fest at Red Lobster rocked this past weekend!
  • hpynh2o
    hpynh2o Posts: 194 Member
    Weight... Your weight on a day to day basis can change quite a bit. It has more to do with your electrolytes, bowel contents, hormones, etc. So I wouldn't get hung up on an occasional unexpected up/down swing. As long as you're sticking to your program, you're going to see ongoing improvements over the long term.

    Cheat day... I do a cheat day more for psychological reasons. The anecdotal evidence that cheat day is helpful isn't very compelling. Generally once a week I go over 30% or so for the day. For the week, I'm generally always on target even with the cheat day experience.

    My advice on cheat day... enjoy it and then get back to your program!

    :)
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    personally I do a cheat day on fridays but more to allow myself to indulge on a night out with my friends or family. I now that I do not crave the bar foods/mexican food as much the reast of the week because I know I can get one on friday. I have not noticied an difference in my weight since Friday morning is my weight day and Saturday is my hard workout day.
  • BeeSunny
    BeeSunny Posts: 172 Member
    I think you should allow yourself a "cheat day" but cal it something else so you do not feel guilty about it, in 2006 when I lost 50 pounds I gave myself a day that I could "eat what I want," grant my stomach had shrunk so I really didn't eat a whole lot, but it actually boosted the rest of the week and I maintained it until 2008. I need to find that same person back in 2006 and warn her not to start eating her new husbands cooking you will gain weight!!!
  • stacygayle
    stacygayle Posts: 349 Member
    I don't believe in "cheat days". Most people have cheat days when they are on a "diet". Another word I don't believe in. You've come this far, chosen to eat healthier and experienced the results. If you choose to eat something that will ultimately slow your progress so be it, your choice. Just be accountable and realistic. If you aren't depriving yourself of anything, you aren't missing out on anything, no reason to "cheat" as some put it. It all comes down to what you want more. Good Luck!

    I eat what I want also....I just don't eat as much of it as I used to. I can't stay on a diet, but I can change the way I eat a little at a time. I've gained and lost the same 40 pounds over the last 3 years.....I have just decided to eat less and exercise and not worry about whether I am sticking to a diet. I will eat something sweet if I feel like it but I will eat a smaller portion of it and not go overboard. I have been consistently losing a pound a week just eating portion sizes and getting exercise 5 days a week. I can stick with this for the rest of my life. I can't stick to a diet but for a month and then I'm back to crashing again.
  • mgogl27
    mgogl27 Posts: 7
    I absolutely LOVE the concept of cheat days- it makes a lifestyle change do-able, for me, rather than having to say "I will never ever eat _____ again"- I can just tell myself to wait it out, I can eat it if I still want it on Friday... and the healthier I eat during the week, I find, the less I crave greasy fattening food on my cheat day.

    I also notice that I lose weight more quickly when I have a cheat day- maybe because I stick to my guns throughout the rest of the week because I know that I'm only putting off eating what I want, not banning it from my life completely. I've also heard some things about the benefits of 'zig-zagging calories', and that one high calorie day can help keep your body working hard later in the week- not sure about how true that is, but even if it's false, it allows me to eat w/o guilt on my cheat days, so I'll allow myself to believe it. :tongue:
  • kristen6022
    kristen6022 Posts: 1,923 Member
    I allow myself one cheat meal during the week. Not a set day, just goes on my mood. I know if I don't eat what I'm craving I'll crave it for weeks and eat everything else but that. Like last week, after a long walk in the great weather we've been having I wanted a pizza. My favorite place is within walking distance so I walked there, ordered and walked farther then turned around and picked it up. Probably extended my walk about 20 minutes and I still got what I wanted. I ate 1/2 a small then through the rest out.
  • czechmate823
    czechmate823 Posts: 89 Member
    I also take advantage of 'cheat days', usually on weekends, but I use it more as an experiment on how I will conduct myself when I'm no longer tracking calories like I am now. I have to learn how to eat sensibly in my own environment or I will not be successful. That includes indulgences, which generally occur on the weekend since that's when I have the most family time and we're usually out and about or doing something together. I also try to be more active then, too, I'm not doing my full-blown workouts like I do during the week, but I try to keep moving and active to balance out any excessive, or not-so-excessive, treats. Like Matthew McConaughey would say, 'Just Keep Livin'" . :glasses:
  • steffihoney
    steffihoney Posts: 392
    I have heard the concept of cheat days and losing weight. Everyone is different and their bodies handle the extra calories differently. Sounds like you were able to rebound pretty good from it.

    I usually do a cheat meal on Fridays. It is my son's day to pick dinner, and it's usually fast food. Not easy to order it for someone else and not yourself. I try to make the best choices that I can or only eat half, but I didn't get fat by not liking to eat some things, like nachos! lol Self control is something that I am working on. I just keep remembering what my stepmother said when I was younger, "A moment on the lips, a lifetime on the hips." I may want it at the time, but do I really want to put all my hard work at risk. Putting the whole ordeal into perspective helps.
  • mzhokie
    mzhokie Posts: 349 Member
    I at least try to put in an extra work out on my cheat days. My goal is to have burned at least one more calorie than I consumed that day to make it a zero day. So I'm still thinking about it to some extent while I'm out but I don't feel guilty. I have my fitbit to tell me how many calories I have burned. I know how many calories are in my favorite beer and some of my favorite guilty pleasures. I just still watch the portions. Depriving myself won't work when my goal is a long one.
  • msslimann
    msslimann Posts: 122
    Cheat days can be good as your body will shed pounds and your weight loss will not plateau. There is a point diet plan called Wendy's that changes the points ( or calories) of the meals every day or so. . They believe it keeps your body guessing and not going into a starvation mode and hang on to the fat due to daily restricted calorie or points. Weight Watchers even allows you to do a day where you can use a whole weeks points. If you go over your calories don't fret about it as tomorrow is a new day. I went over mine almost doubled my calorie allowance but still loss 5 pounds that week. It helps me to know I can do this as then I can enjoy special occasions.
    Hugs
  • mrandolph69
    mrandolph69 Posts: 197 Member
    I think a good summary of all the advice you are getting in this thread is to find out what works for you and stick with it until it doesn't work anymore and then try something else. Cheat days don't work for me. However, one cheat meal a week does, so that's what I do.
  • sagaloo
    sagaloo Posts: 8
    I have a day off once a week but try to log as it stops me from going completely overboard.
    They work for me and keep me going!
    I'm happy so far with my progress, and I try to focus on what i'm able to do for a majority of the time.
  • jenalderman
    jenalderman Posts: 411 Member
    Thanks everyone. This is exactly the kind of pro and con points that I was looking for. I guess ultimately, I should just stick with the changes that I've made so far and forgive myself when I have a day that involves bad choices. Lobsterfest.....did someone say lobsterfest?
  • ELee0517
    ELee0517 Posts: 83 Member
    I don't do a cheat "day" but just a cheat "meal" once a week. Usually on the weekends (because that's when I feel the least like cooking.) As long as I keep it in moderation, I find that it doesn't effect my weight loss at all.

    I do allow myself a sweet everyday though. There's no way I could completely cut out chocolate from my diet. Weight Watchers has some reeeeally good ice cream deserts (100-150 calories) and I have one every night after supper. I watch what I eat during the day to make sure I can have my chocolate at night lol.

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