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  1. #1
    Registered User joyce261's Avatar
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    any creative strategies for limiting a cheat day?

    anytime i've cheated in the past it's been, simply put, disastrous. i can eat 3000 calories' worth of sugar in a cheat meal.

    i also worry about getting back on track if i eat sugar. (i've been working really hard lately to stay away from sugar because i basically cannot stop once i start).

    this is going to sound like a really dumb idea, but it's just an idea, i'm not sure i'm really going to do it...if i do want to have a cheat day, maybe i can pick ONE sugary item and only eat that for the entire day. as much as i want. either chocolate cake or cheesecake (for example) but not both. and NOTHING else. (because i've found that when i'm binging, i can actually eat more if i take a break from the sugar, eat something salty, then go back to the sugar).

    then the next day, go back to eating completely normally.

    i figure i won't be able to do as much damage as i normally would, because i'll get sick of that one item (though it might take the entire cake, or more). and i'll actually look forward to my healthy food the next day, and won't really want to think about cake for a while (well maybe just a couple days...but by that time, i'll be back on track).

    the more i think about it, the more i think this might actually work...
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by joyce261 View Post
    any creative strategies for limiting a cheat day? ..
    A cheat day?

    Other than exercising some discipline, I don't know what else to tell you.





    Good luck in meeting your fitness goals for 2012.
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  3. #3
    do u even lift? ven33's Avatar
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    If you are trying to cut, and your daily goal needs to be 2000 calories to achieve a 500 calorie deficit, and you do this 6 days of the week you will have a weekly caloric deficit of 3000 calories.

    If you binge for an entire day and consume 3000 calories over maintenance, you will have put yourself back at maintenance totals for the week.
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  4. #4
    Registered User joyce261's Avatar
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    Originally Posted by ven33 View Post
    If you are trying to cut, and your daily goal needs to be 2000 calories to achieve a 500 calorie deficit, and you do this 6 days of the week you will have a weekly caloric deficit of 3000 calories.

    If you binge for an entire day and consume 3000 calories over maintenance, you will have put yourself back at maintenance totals for the week.
    I've never consumed 3000 calories over maintenance (though i probably have consumed 2000 over maintenance). the point of this idea is that i doubt i can eat 5000 calories worth of one item before i will get seriously sick of it. I could probably eat 3000 calories' worth. but that would barely put me over maintenance.
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  5. #5
    Registered User FitnessCPA's Avatar
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    Just hit macros for the week. If you want to calorie cycle by being way below several days to allow yourself a big cheat on one day, so be it. But energy balance still governs. People who say cheating once a week or month doesn't affect weight gain/loss are lying to themselves to justify going over maintenance.
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  6. #6
    do u even lift? ven33's Avatar
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    Originally Posted by joyce261 View Post
    I've never consumed 3000 calories over maintenance (though i probably have consumed 2000 over maintenance). the point of this idea is that i doubt i can eat 5000 calories worth of one item before i will get seriously sick of it. I could probably eat 3000 calories' worth. but that would barely put me over maintenance.
    Just making sure you are aware is all.

    Anyways, an example of my creative cutting idea is using Arctic Zero to curb ice cream withdrawl.
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  7. #7
    Registered User joyce261's Avatar
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    Originally Posted by ironwill2008 View Post
    A cheat day?

    Other than exercising some discipline, I don't know what else to tell you.





    Good luck in meeting your fitness goals for 2012.
    i do IF so it really doesn't matter if it's a cheat meal or cheat day. i can do just as much damage in one meal as i would in one day.
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  8. #8
    Registered User chameleonism's Avatar
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    Maybe you make a dense/big smoothie with ice, peanut butter, oats, (+other sugary things lol), etc that will give you your sweet fix and then fill you up since its really dense. Also, try to drink more water to make yourself feel full throughout the day. This could help you "trick" yourself and cause you to want less food since you will feel full.

    On a side note, I was having problems with cheat meals/days on IF over the weekends but I just used the mind over matter strategy and stopped cold turkey. I was cheating almost every Friday or Saturday (sometimes both) for a few months and while I was still losing weight (fat) overall, the results got much better/faster once I eliminated them all together. Also, avoiding situations where you want to indulge can help. GL.
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  9. #9
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    fast as long as u can on the day you lose control. Then have a huge meal planned out.
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  10. #10
    Registered User joyce261's Avatar
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    Originally Posted by chameleonism View Post
    Maybe you make a dense/big smoothie with ice, peanut butter, oats, (+other sugary things lol), etc that will give you your sweet fix and then fill you up since its really dense. Also, try to drink more water to make yourself feel full throughout the day. This could help you "trick" yourself and cause you to want less food since you will feel full.

    On a side note, I was having problems with cheat meals/days on IF over the weekends but I just used the mind over matter strategy and stopped cold turkey. I was cheating almost every Friday or Saturday (sometimes both) for a few months and while I was still losing weight (fat) overall, the results got much better/faster once I eliminated them all together. Also, avoiding situations where you want to indulge can help. GL.
    Well, right now i don't feel any compelling need to cheat, although i am daydreaming about it so i guess i kind of want to. i don't plan on doing it anytime soon...not for at least a couple weeks
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  11. #11
    Registered User joyce261's Avatar
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    Originally Posted by lee__d View Post
    fast as long as u can on the day you lose control. Then have a huge meal planned out.
    This, combined with my idea, could be a good option. i.e. i can eat as much cake as i want for that one meal (but nothing else). I'm sure i could put away several slices of cheesecake, but i'll probably get sick of it before i hit 3500 calories or so (which would be ok in my book. 3500 calories is a reasonable cheat day to me--not too much damage)
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  12. #12
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    Creative strategies?

    Not having one.
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  13. #13
    Down 148 lbs and 28% BF! ShaunaCat's Avatar
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    Planning to have a treat/sweets etc is one thing, but actually pre-planning a binge on something that you know could set back your progress...? Why would you even do that?

    You just have to get your willpower together and understand that your end result/goal is going to feel so much better than gorging on sweets.

    Good luck.
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  14. #14
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by joyce261 View Post
    This, combined with my idea, could be a good option. i.e. i can eat as much cake as i want for that one meal (but nothing else). I'm sure i could put away several slices of cheesecake, but i'll probably get sick of it before i hit 3500 calories or so (which would be ok in my book. 3500 calories is a reasonable cheat day to me--not too much damage)
    How about a normal meal, then a piece of cake....
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  15. #15
    Registered User joyce261's Avatar
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    Originally Posted by ShaunaCat View Post
    Planning to have a treat/sweets etc is one thing, but actually pre-planning a binge on something that you know could set back your progress...? Why would you even do that?

    You just have to get your willpower together and understand that your end result/goal is going to feel so much better than gorging on sweets.

    Good luck.

    I can't stop myself with sugar. i can't have one bite or even one slice...i'll want more. That's why i can't don't eat any sugar (except fruit) on a daily or weekly basis.
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  16. #16
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    go cardio it off? although what i'm reading with "go over by 2000 kcal" and then feel guilty about it seems to indicate a bigger problem than just "i want a cheat meal/day". If you feel guilty about it it means you didn't want to cheat but you still let it happen = willpower issue
    Try to do something else beside eating that you enjoy. Spend money on something you wouldnt otherwise do. Get a massage (professional one or "sexy time" one whichever you prefer). Theres a professional spa near my place and i used to visit it every month/2months. 1hour of massaging goodness = full of renewed energy. If your need to binge is at its highest, do something where you just can't eat, just don't give yourself the chance. If you're busy doing something you like
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  17. #17
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    Sounds like an eating disorder to me. I could eat a package of Oreos a day. They don't fill me up. They're delicious and addicting. But I don't.

    Have willpower.
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  18. #18
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    IF

    on holidays and days i plan on going out for dinner i just either eat extremely little or don't eat leading up to the meal.
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  19. #19
    Yes.....I'm that wrestler MASSter's Avatar
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    Originally Posted by joyce261 View Post
    I can't stop myself with sugar. i can't have one bite or even one slice...i'll want more. That's why i can't don't eat any sugar (except fruit) on a daily or weekly basis.
    As someone else said I agree strongly with the eating disorder. I would limit myself to a cheat "meal" and save it for you last meal of the day not too long before you go to sleep. This way you don't have unlimited time during the day to continue gorging.
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  20. #20
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  21. #21
    Registered User joyce261's Avatar
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    Ok so basically everyone thinks it's a dumb idea. i may still try it but not until i've made significant headway on my current eating plan.
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    Registered User merrittna's Avatar
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    Limit your cheat meal to a time limit. Start a stop watch when you start and don't go over your limit. This is what my nutritionist had me do for my cheat meal. Limits the damage you can do. The nutritionist gave me one hour. Worked well.
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  23. #23
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    ^haha hour?! i could do some SERIOUS damage in an hour
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    Originally Posted by Flat4Suby View Post
    ^haha hour?! i could do some SERIOUS damage in an hour
    Yeah me too...that for me would be worse i think...instead of enjoying my food, i'd be scarfing it down and not paying attention to my hunger levels
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    Registered User merrittna's Avatar
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    Make the time limit whatever you want. But if your are going to view it that way, there might be some other issues. The time limit is designed to allow you to sit down at a restaurant and eat a decent meal with dessert and enjoy yourself. Not be a gluton.
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    Yeah, i used to have a really excellent "creative strategy" in fact, it was so effective that i could binge as much as I physically could and still be in a caloric deficit.




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    If I'm gonna have a cheat meal/day, it usually just "happens" -pizza and icecream with friends or whatever. If it's something like the superbowl and I know I'm gonna have wings/chips/dip/etc all night, I just eat a bit less the day before and after. The thing is, if you're seriously planning out huge binges, you've got a disordered relationship with food. I'm not saying you need to seek help or anything like that, but just reevaluate what food means to you. Binging isn't worth it.
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  28. #28
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    Originally Posted by UTSoccerbro View Post
    If I'm gonna have a cheat meal/day, it usually just "happens" -pizza and icecream with friends or whatever. If it's something like the superbowl and I know I'm gonna have wings/chips/dip/etc all night, I just eat a bit less the day before and after. The thing is, if you're seriously planning out huge binges, you've got a disordered relationship with food. I'm not saying you need to seek help or anything like that, but just reevaluate what food means to you. Binging isn't worth it.
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    So you plan on eating 3000 cals of cake for the day and nothing else?

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