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LisaPhenon

Joined: Mar 13
Posts: 51

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Posted: 11 Mar 2013, 08:16
I allow myself a cheat day from dieting (Saturday) and a rest day from exercise (Sunday) So why do I feel guilty? I go to zumba three times a week and do weight training three times a week. I've been keeping to around 1700 calories a day, but the slightest misstep and I feel like I blew my whole diet. I've always been hard on myself, so maybe that's the problem, but maybe it's not time to cheat or give myself breaks yet. Maybe I need to stick to it everyday until I start getting some results. I'm not sure. I just wish I didn't have to deal with the guilt and the feeling of failure.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 11 Mar 2013, 08:56
Depends on how well you are actually doing despite the cheat days?

Are you consistently losing weight? if yes then enjoy yourself now and then
if not reduce the level of the cheat

Guilt especially in this circumstance is a pointless emotion

LisaPhenon

Joined: Mar 13
Posts: 51

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Posted: 11 Mar 2013, 09:20
well I gave in and weighed myself this morning and apparently I've lost some weight although I have no idea how much it actually is. My scale is a piece of crap and it always says something different than the doctor's scale, but either way, I know I'm losing something. I realize from experience that I'll only fail if I deprive myself of everything, so I think I should allow myself a treat once a week as long as I continue to lose. I'm not about wasting time, so if I go to the gym, I give it all I've got. I think I'm on the right track. Thanks for your reply. I'll try to let go of the guilt and self doubt.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 11 Mar 2013, 09:27
If I may recommend something...

I don't really see a big issue with a "cheat day". How about you make it a CONTROLLED cheat day. Here's how:

On your normal RDI, maybe subtract for example 200 calories per day. Add those (total of) 1200 to your cheat day. That way you will go 200 less six day per week, and 1200 extra on the 7th day.

Keep logging your food. All of it, every day.

This way you can have an easy day (I don't like to call it a cheat day), and you remain in control. The big factor in the weight loss game is "less calories in than out" and this way you still know exactly what you're doing.

If you aren't careful on controlled cheat days, you risk undoing all the work you do on the other day.

I hope this helps.

Keld.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Nia140

Joined: Sep 12
Posts: 16

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Posted: 11 Mar 2013, 09:29
LisaPhenon wrote:
I allow myself a cheat day from dieting (Saturday) and a rest day from exercise (Sunday) So why do I feel guilty? I go to zumba three times a week and do weight training three times a week. I've been keeping to around 1700 calories a day, but the slightest misstep and I feel like I blew my whole diet. I've always been hard on myself, so maybe that's the problem, but maybe it's not time to cheat or give myself breaks yet. Maybe I need to stick to it everyday until I start getting some results. I'm not sure. I just wish I didn't have to deal with the guilt and the feeling of failure.


My rule of thumb is that if I have a cheat day, the calories cannot be more than my BMR that way I am not gaining, just sustaining.

What do your cheat days consist of? I wouldn't recommend a cheat day because you may tend to overindulge. Maybe that is why you feel a little guilty. Eating whatever you want all day can be a bit much- why not allow yourself a cheat meal?

I think it is more important to incorporate things in your diet and have more balance instead of depriving yourself consistently and then going on a binge. There are some tasty healthy treats you can eat often and still stay within your goals.
LisaPhenon

Joined: Mar 13
Posts: 51

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Posted: 11 Mar 2013, 10:33
Ok good suggestions. I'm a work in progress. I will definitely work on it. I'm just trying to find balance so I don't give up. I think having a cheat meal is a good idea instead of a whole day. Thanks!
Jen2end

Joined: Dec 09
Posts: 16

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Posted: 11 Mar 2013, 11:02
I think KingKeld has a great suggestion. Smile I am 5'10" 205.4 pounds as of today and would like to be 160 ultimately. Currently I have been eating around 1000 calories a day with the exception of the occasional days where I cannot help it (like a friends 40th birthday party this weekend). This allowed me the liberty to have one martini and eat the pasta they had catered. I kept the pasta to a minimum, and at more salad, veggies and Chicken Piccata, but I didn't feel so bad about the cheat in eating the pasta because I was at a deficit the rest of the week. And I kept the pasta about the size of 1/2 a tennis ball and ended up not really eating all of it because I filled up on veggies. The point is, I felt like I had cheated and blown it, but I still lost weight and I think that is due to what KingKeld spelled out above. I will continue to do things this way, and I think that if you give it a shot, you might not feel so bad with the little extra splurges. Just remember, a cheat meal may be a Piece of pizza, but not two or three. Instead of eating Chicken and veggies, you have a piece of Pizza and a big salad (or whatever you like to have in moderation). Now, if I can only follow my own advice and stick with it!! Wink I am a work in progress. Off to the gym I go!
Jen
AquaSurf00

Joined: Sep 12
Posts: 347

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Posted: 11 Mar 2013, 12:16
I remember when I started this journey I just HAD to have a cheat day to keep myself sane!!! I would eat whatever I wanted. Then after a while on my cheat days I wouldnt go overboard. THEN, on my cheat days I would still eat the healthy stuff but more of it. NOW, I don't even need a cheat day. I think my body is use to my lifestyle change. I eat roughly the same amount of calories everyday...no cheat day needed.

I guess what I'm saying is that it will get better over time!!!
**Danielle**

Quitting is NOT an option!

SW: 293: 11/2010
CW: See ticker
GW: 193
jasoncbcasey

Joined: Aug 12
Posts: 1

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Posted: 13 Mar 2013, 12:45
In a lifestyle change there is no such thing as a "cheat day". Diets are usually made to fail because we allow ourselves a "beginning" of our diet and when we "hit" our goal we officially "end" our diet, but in reality the word diet just means what we use to sustain ourselves. In a real diet there is not cheating, but moderately eating things that we might not normally eat. Instead of eating 5 cookies, just eat one and go on your way.
We are programed to fail by dieting thinking that January 1st I will start this or that, or Monday I will start dieting. Forget all that and focus on always eating right, exercising and occasionally having a slice of pie-just not everyday. As humans we usually crave what we cannot have- so have a little of it and move on.
Btw-80 pounds down and 100 more to go. It is not always easy, but always rewarding.
Wyattj99

Joined: Jul 12
Posts: 213

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Posted: 13 Mar 2013, 13:56
I don't do cheat days, I do a cheat meal once a week and always log it in
1st Goal: 150 lbs
2nd Goal: 135 lbs
3rd Goal: 125 lbs


Jamie
LisaPhenon

Joined: Mar 13
Posts: 51

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Posted: 13 Mar 2013, 14:30
I know exactly what you're saying Jason. I do look at it as a lifestyle change, but at the same time, there are two different steps in my mind. First, you have to lose, and then you have to maintain. Correct me if I'm wrong, but I'm pretty sure I won't have to be as strict with my diet to maintain it as I have to be to lose the weight in the first place. I'll use my boyfriend as an example. He lost 100 pounds and has kept it off for about two years, but he doesn't eat now the way he ate to get the weight off. Don't get me wrong. He still eats healthy, but he eats his share of fat. He may not have a snickers bar but he'll have dark chocolate. He eats a lot of nuts, and he eats bread everyday. If I ate like him, I'd pack on another 50 pounds. So, what I'm saying is, I'm not dieting temporarily, but I don't expect to have to keep my calories so low to maintain the weight lose. Please reply if I have it all wrong.
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 13 Mar 2013, 14:59
Maintenance is so freaking hard. You can not go back to what you ate before. That is what got you where you are. You might just have to keep monitoring your caloric intake forever. That is the hard truth. I hit my original goal in October and have been hovering 4 pounds below to 6 pounds over since then. I am currently 6 pounds over and it is hard. I would like to get rid of about 20 more pounds, but am struggling just to get back to my original goal. I keep telling myself I am practicing maintenance, but I'm telling you that this is so much harder than losing 80 lbs.
LisaPhenon

Joined: Mar 13
Posts: 51

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Posted: 13 Mar 2013, 15:33
Damn, well you learn something new everyday. I certainly have. I really thought that once I lost the weight, it would get a lot easier, but apparently not.



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