It can also help if you don't think strictly in terms of days. By that I mean you can also look at your target calories totaled up for an entire week, and if you can keep under that, even with a cheat day, then you should be fine. Of course you shouldn't take that concept to the extreme (starve yourself until Sunday and then wolf down 12,000 calories in one day), but opening up your thinking just a little can perhaps help you deal easier with a day that doesn't go as planned.
Fitness Minutes: (3,513)
1/2/13 10:38 A
I'm early in my program, but im going to try and not include a cheat day and stay within my caloric intake recommendations
Fitness Minutes: (4,047)
12/19/12 7:29 P
Yeah, my goal hasjust been to keep within my calorie range as much as possible, and if I go over then I go over, but try to limit that to once or twice a week.
Fitness Minutes: (52,531)
12/13/12 3:32 A
I would avoid the 'Cheat Day' idea, that would be like giving you permission to binge eat and that is not healthy. Instead, think about having smaller proportions of food that you normally do not eat like dessert when out with friends. On days that you know that you are going for a big meal with friends/family think about limiting your other meals for the day and do not forget to drink plenty of water. I usually eat five meals that are about 300 calories during the day, but on big meal days I might have smaller ones before getting there and I relax on my 2000 calorie daily limit. Just an idea...
I concur with the suggestion of keeping these tied to social occassions. I try to eat Primal/Paleo most of the time. But I know that when I go to Grandma's there will be food that doesn't fit with that. I eat modest portions and don't sweat it.
Fitness Minutes: (6,016)
11/16/12 10:27 P
I ate fast food today, but I made sure that it was "healthy" fast food. Rather than getting a Frisco melt, I just got a single burger with no cheese and no mayo and a small fry. I was going to take today off from exercising, but when I decided to eat out, I new that I had to exercise to make myself feel better.
I think if you do have a free day, you should make sure to exercise that day, just to keep yourself sane haha.
Fitness Minutes: (23,806)
11/16/12 1:59 P
Yes. Give yourself cheat days. Especially in social settings. Once a week has generally been reccomended as perfectly fine.
So I have a problem with binge eating, and I think my biggest trigger is not letting myself go over my calorie limits. I can do perfect 2-3 weeks, but then I just absolutely snap and eat everything that isn't tied down (I have tracked and break 6,000 cals...)
Its probably better for me if I where to just have a nice relaxing meal or drink with friends once a week where I'd hit 3,000 cals for the day and then not stress myself out about it.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.