Cheat day set me back worth it?!?!?

Hi guys!
I have been consistently losing weight weekly at a rate of 2lbs a week for 4 weeks felt great! I was eating 2000kcals 45/35/20 and cardio 3 x 200kcals.

But I found myself having cravings so after eating my meals so on last day of the month I had a large pizza, reese chocolate, cereal at night on Sunday. My weight was 176.6 now it's 179.8 and it's Thursday after being on back on my diet for 4 days this 'water weight' I've been hearing about isn't that have I actually gained fat?! I even went to the sauna to try get that weight off! I also adjusted my kcals to 1850 and cardio 3 x 300kcals.

It's really demotivating having been on a great weight loss just to put some back on and set myself back possibly 2 weeks!!! And it werent even a blown out cheat day where I started in the morning....

Or am I just having post cheat day blues/ worrying about scale too much? Replies will be much appreciated!!!

1 day is irrelevant. It will obviously temporarily slow progress but get back to your consistent routine and you'll be back to losing at a weekly rate.

[QUOTE=haksr;1550744211]Hi guys!
I have been consistently losing weight weekly at a rate of 2lbs a week for 4 weeks felt great! I was eating 2000kcals 45/35/20 and cardio 3 x 200kcals.

But I found myself having cravings so after eating my meals so on last day of the month I had a large pizza, reese chocolate, cereal at night on Sunday. My weight was 176.6 now it's 179.8 and it's Thursday after being on back on my diet for 4 days this 'water weight' I've been hearing about isn't that have I actually gained fat?! I even went to the sauna to try get that weight off! I also adjusted my kcals to 1850 and cardio 3 x 300kcals.

It's really demotivating having been on a great weight loss just to put some back on and set myself back possibly 2 weeks!!! And it werent even a blown out cheat day where I started in the morning....

Or am I just having post cheat day blues/ worrying about scale too much? Replies will be much appreciated!!![/QUOTE]

To gain 3 legit lbs of fat, that would mean you consumed 10,500 calories above your maintenance in that one day. So I highly doubt that it's pure fat weight gain.

Hey you've been doing a splendid job so far, but now you're overreacting a little bit. Why did you go to the sauna to lose the weight? Ask yourself: am I trying to lose body fat or just overall weight? The former improves your physique, the latter... is easily accomplished by cutting off a limb lol

Jokes aside, try not to worry too much about water weight, I often have a cheat day where I eat at maintenance after a couple weeks, I gain weight but since I was at maintenance I know I didn't gain bodyfat, you've gone 4 weeks without a cheat meal and that's really good. As long as you're going back strong the next day you have nothing to worry about, so don't ruin your enjoyment of something that's supposed to be a psychological relief by worrying too much about it.

[QUOTE=haksr;1550744211]Hi guys!
I have been consistently losing weight weekly at a rate of 2lbs a week for 4 weeks felt great! I was eating 2000kcals 45/35/20 and cardio 3 x 200kcals.

But I found myself having cravings so after eating my meals so on last day of the month I had a large pizza, reese chocolate, cereal at night on Sunday. My weight was 176.6 now it's 179.8 and it's Thursday after being on back on my diet for 4 days this 'water weight' I've been hearing about isn't that have I actually gained fat?! I even went to the sauna to try get that weight off! I also adjusted my kcals to 1850 and cardio 3 x 300kcals.

It's really demotivating having been on a great weight loss just to put some back on and set myself back possibly 2 weeks!!! And it werent even a blown out cheat day where I started in the morning....

Or am I just having post cheat day blues/ worrying about scale too much? Replies will be much appreciated!!![/QUOTE]

Forget about the scales, how do you look. 3lbs of fat is a lot, so most likely water weight. I wouldn't worry. Take pictures, and judge your progress on that as much as the scales.

Thanks everyone for replying! I have just stuck to my macros and cardio now I am 173.2lbs so I am back on track but I must say that "cheat" was not worth it and I am going to do refeeds instead. Seriously if you replied thanks alot its helped my motivation a ton.

41 days in the fat is going slowly, still no sight of abs but Im not going to stop!!