Author: Sorting Last Post on Top ↓ Message:
SARBAH77's Photo SARBAH77 SparkPoints: (125,244)
Fitness Minutes: (59,800)
Posts: 3,017
3/21/08 2:58 P

My SparkPage
Send Private Message
Reply
I never had a specific cheat day, but if I wanted it, I had it.

I just tried to have it in moderation and not have it daily. But that's how I wanted to live my life, post-weight loss and decided that was going to be how I behaved DURING weight loss.

I also made the decision to NOT beat myself up over it... but work on the "oops, okay fresh start... starting NOW!"

WILDNTEXAS's Photo WILDNTEXAS SparkPoints: (67,924)
Fitness Minutes: (50,880)
Posts: 5,566
3/21/08 10:31 A

Send Private Message
Reply
When I went above my calorie range (or any of my other ranges for the day), I would stay at the ultimate low end of my range for the next day... balancing it out over the 2 days so my average was still within range... I never went too far above my high numbers, except on my fat intake a couple of times... those times I would stay on the low end for a couple of days...

Bonnie - N. TX (CST)

BLC 17 & 18 Light Blue Bombshell (178-144.4)
BLC 19 LBB - Captain (144.4 - 140 MoM)
BLC 20 & 21 Midnight Mustang (MoM to 150)
BLC 22 - Powerful Prism Panther


 July Minutes: 0
 
0
35
70
105
140
CINDILP's Photo CINDILP SparkPoints: (78,515)
Fitness Minutes: (60,115)
Posts: 10,830
3/21/08 9:51 A

My SparkPage
Send Private Message
Reply
What I've done is have a cushion of about 200 calories for the stuff I eat here and there. You know the chip or jelly bean you eat and don't think about or the french fry you take once in a while. Also, while losing I never deprived myself of anything. But, I also let myself eat on special occasions a little more freely. I also would let my calories be a little higher some days. I think it helped. I still do that now.
Cindi

Cindiļ

Team leader:
Careers
Funny, I Don't FEEL 50 (or 60 - it's all good)!
Parents of ADHD Children
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




 current weight: 170.0 
 
178
171
164
157
150
THEHEALTHY3's Photo THEHEALTHY3 Posts: 5,721
3/20/08 4:12 P

My SparkPage
Send Private Message
Reply
I never used a cheat day. Anything I wanted I just worked it in to my calorie range, and if I went over for the day, I wouldn't beat myself up about it I would just stay on plan the following days. I truly believe that if you deprive yourself of the foods you crave then you are more likely to binge on them, instead just work those treats (in moderation) in to your lifestyle.

My personal food binge story is....My husband and I were at a farmer's market last summer, and there was a bakery that had the most yummy looking cream puffs! I really wanted one, and of course I would've shared. But my hubby was all about keeping me on track with SP, and he knew that wasn't in the "plan", so we didn't get it. Well for about 3 days after that all I could think about was that yummy cream puff in bakery case! So one afternoon I made a batch of them and my husband and I ate cream puffs for 3 days! Unbelievable! If we would've bought the one at the market it would've saved me a lot of calories down the road. So now when I want a treat I eat it and track it.

~Amanda

It's, not, how you start, it's how you finish,
And it's, not, where you're from, it's where you're at.

One must eat to live,
Not live to eat.






 Pounds lost: 0.0 
 
0
5.75
11.5
17.25
23
FORKUSH's Photo FORKUSH Posts: 24
3/20/08 12:22 P

My SparkPage
Send Private Message
Reply
I don't equate staying on a meal plan with "deprivation," since my everyday plan includes ice cream, dark chocolate covered edamame, and chips with salsa. And I also plan to eat more on special occasions. But I always have a plan, and I do my best to stick to it.

The long term success rate of most diets is what - about 5%? I don't think I'm going to beat those odds by getting overconfident.

 current weight: 169.0 
 
228
212
196
180
164
ROLOHA's Photo ROLOHA Posts: 3,540
3/20/08 10:54 A

Reply
As a Weight Watcher, using the Flex Plan, I could pretty much eat anything as long as I didn't go over my points allowance. I think it's important to long term success to not try to limit yourself or feel deprived of certain foods you enjoy. I found when I made healthier choices I lost more consistently...now that I'm on maintenance I try to live a 90/10 mix...so I still don't eliminate anything but try to make mostly healhty choices. The important thing to me is to maintain my focus ...I've been staying in my range for a couple years now so mostly I feel like it works well for me...but when I fluctuate towards the higher end of my range I watch myself more carefully and increase my activity to get back on track..

"If you keep on doing what you've always done you'll keep on going where you've always gone"

"The road is long
With many a winding turn
That leads us to who knows where
Who knows where?"


SW 193 October 2004

GW 132 with Weight Watchers achieved Oct 2005


MAINTENANCE TICKER:


 current weight: 147.0 
 
147
142
137
132
127
BSMOMMY's Photo BSMOMMY SparkPoints: (0)
Fitness Minutes: (9,459)
Posts: 1,063
3/20/08 9:46 A

Send Private Message
Reply
I totally recommend a "cheat" day. I feel that if you deprive yourself of foods that you really love, then when you do have them you are just going to overindulge. I am eating anywhere from 1500-2100 calories a day and have been at my goal weight for a little over 2 months now. I know that that isn't a long time, but I haven't gained anything back so far.

Don't sweat the small stuff and allow yourself to have that extra piece of pizza or whatever every once-and-a-while.

The next day, start over and you will see that it won't impact your success.

Lianne (Brandon's Mommy)

*Mini goal - 149 by October 31st (met this on 10/29/07! *Met goal weight of 140 on 1/22/08! ********************* Now maintaining...

C25K Running program. 1st 5K on June 28,2008!!

1st 5K race accomplished on June 28th, 2008. Finished in 33 minutes!!


 current weight: 141.0 
 
158
153.125
148.25
143.375
138.5
VIDABELA's Photo VIDABELA Posts: 590
3/19/08 7:40 P

My SparkPage
Send Private Message
Reply
thanks! that makes a lot of sense...i went to check what my calorie range would be for maintenance and it gave me around 1700-2100 calories. so if i ate for example 1850 calories, i really shouldn't freak out and should just look at that day as if i were maintaining for that day. i love that perspective - it'll definitely take some time for that perspective to be INGRAINED in me but i think it'll really make it easier to not feel anxious if i happen to over indulge. THANKS!

 current weight: 120.2 
 
154
144
134
124
114
LUCUBRATRIX's Photo LUCUBRATRIX Posts: 613
3/19/08 4:32 P

My SparkPage
Send Private Message
Reply
Don't feel bad about going over on calories. Remember that it takes 3500 calories more than what you burn to be converted into 1 lb of fat. Also remember that your SP totals are geared towards LOSING weight, by being 500-1000 calories LESS per day than what you actually burn.

So, going over what your body burns by 500 calories cannot possibly make you gain more than 1/7th of a lb... and being over your SP goals by 500 calories will not be 500 extra calories that your body doesn't burn, because the SP goals are designed to create a calorie deficit.

If you're curious what your maintenance calorie range is right now, you can try setting your SP goals for maintenance, looking at the recommended totals, and then setting it back to weight loss like before. I found that useful to start to get an idea for how much "normal eating" should be, long before I actually entered maintenance. You'll be surprised at how much food it is!

So, anyway, taking a day off from weight loss is NOT the same thing as gaining weight - you should focus on eating normally and maintaining your weight right now. That's how I dealt with "days off" without being anxious... and it really did a lot to make it easier to be back on plan without being deprived later on.

Lucubratrix: one who studies by night.
Height: 6', Highest weight: 245.
(Ticker reflects maintenance range after losing 80 lbs!)

Fort Lewis Army Half Marathon, September 13, 2008 - 2:12:41.
Bellingham Bay Half Marathon, September 28, 2008 - 2:11:59.
Seattle Marathon, November 30, 2008.

"When things go wrong, don't go with them." - Elvis Presley


 current weight: 173.0 
 
191
185.75
180.5
175.25
170
VIDABELA's Photo VIDABELA Posts: 590
3/19/08 4:11 P

My SparkPage
Send Private Message
Reply
thanks everyone for your replies, they were very helpful! i definitely understand what some of you are saying about being wary of calling it a "cheat" day/meal. i think the hardest part is feeling anxious after splurging and going over my calories. my MIND knows that its okay, and that it really won't hurt me too badly as long as i go right back to my normal habits, but theres still that anxious factor that makes me feel like i've ruined everything. i really admire everyone's attitudes about being okay with having everything in moderation, indulging at times, and feeling fine with it. hopefully i can continue to cultivate that mindset!

 current weight: 120.2 
 
154
144
134
124
114
OUTOFCONTROL's Photo OUTOFCONTROL SparkPoints: (83,341)
Fitness Minutes: (73,076)
Posts: 11,620
3/19/08 10:28 A

Send Private Message
Reply
I never called it a cheat day either. I did occasionally splurge and go way over my calorie range, but I never felt like it was free. I just realized that sometimes the desire to eat was greater than the desire to lose weight. But those times became fewer and fewer. I may have lost more slowly, but I think it's good for me to know that if I want to eat like that I can. If I restrict myself too much I end up binge eating, which is being out of control. Enjoying food once in a while keeps me in control. I also try to fit small treats into my daily meal plans, like dark chocolate or light ice cream.

Michelle
Be as you wish to seem.


SUEBEE42's Photo SUEBEE42 SparkPoints: (71,130)
Fitness Minutes: (33,935)
Posts: 10,077
3/19/08 9:55 A

My SparkPage
Send Private Message
Reply
While I would allow myself to indulge a little for an occasion or a holiday (which often times gave my metabolism a boost, and actually HELPED me lose weight), I -never- used the term "cheat day." Even if I did "cheat," it was always one meal, never a whole day.

What I focused on, instead, was incorporating the so-called "bad" foods into my diet from the very beginning. If I had room in my day, I had some chocolate, or some ice cream. If I wanted pizza for dinner, I made it fit in my day. No deprivation, just moderation. Now that I have been maintaining for 10 months, none of these foods contain any "magic" anymore, they're just there. If I want some, I have some, then I move on.

In my opinion, when you start thinking about and using the term "cheat," you're not really doing yourself any good... the whole idea is healthy, long-term lifestyle change, not short-term deprivation to reach some arbitrary goal (which then implies a return to the old habits that got you where you are in the first place). This includes room for the "bad" stuff. A lot of people use the term 80/20 -- if you're "good" 80% of the time, you can be "bad" 20% of the time and still succeed. I applied this theory to my weight loss journey, and have kept it up through maintenance. I'm very confident I can keep it up for life, because I have learned to enjoy food without it consuming me. ;)

"Do, or do not. There is no try." - Yoda

Total Pounds Lost with SparkPeople: 65!

On Official Spark Hiatus, with a newborn baby girl (born 7/23/11). Will be back when I am done breastfeeding :D
A*L*P*'s Photo A*L*P* SparkPoints: (70,443)
Fitness Minutes: (88,237)
Posts: 15,044
3/19/08 8:35 A

Send Private Message
Reply
I totally recommend taking a "cheat day". I did it once a week (usually on a weekend day). That would be the day that I would allow myself pizza, chocolate, Starbucks -- whatever was sounding good on that day. I usually did not go hog-wild, though. I would more have a "free meal" where I let myself have something that didn't fall into my plan. I read that if you are to do a cheat day to keep the portion sizes correct -- for example, if you are going to have a candy bar, have one - not two, three or more! But I think it helped me completely as I am a binge eater. If I don't allow myself the "naughty foods" from time to time, I will cave in and binge out on it and completely sabotage myself. I found a lot of success in giving myself a "day off". It kept the cravings at bay, too. I was able to keep myself away from the chocolate, pizza etc... by telling myself that I could have that on my free day. I know that it is not for everyone as a lot of people struggle with getting back to their plan after doing that for a day, but not me. I do think it was instrumental in keeping to my overall healthy lifestyle. That being said, I have found that I don't crave the same things anymore. The things I used to just crave and want to gorge myself on, I don't anymore. If I have pizza, I will have a slice -- maybe 2 -- but always with a salad. Soda is gone completely from my diet. I can't stand the stuff anymore. I think that keeping yourself grounded is good. I hope that this helps! Good luck to you and your goals!

*Amber*
~ALP for the BLC~


 current weight: 163.0 
 
165
161.75
158.5
155.25
152
LUCUBRATRIX's Photo LUCUBRATRIX Posts: 613
3/18/08 5:03 P

My SparkPage
Send Private Message
Reply
I sure did! I would not track special occasion meals, like parties or if we were going out to dinner with friends. I would eat reasonable portions and attempt to make healthy choices given the circumstances, but I would NOT drive myself crazy trying to approximate calories. And then I'd just go right back to being on plan the next meal.

I also went on vacation for 3 weeks in Germany, Switzerland and Italy. I gave up on tracking since I had no computer access, and also had no scale access. It drove me a little bit crazy at first, but it was actually really good for me. I enjoyed all the local food specialties (Chocolate! Cheese! Pizza! Pasta!), just focused on keeping portions reasonable, getting my veggies in and walking a lot... and I came back to find out I'd lost over 6 lbs. That was my wakeup call that I really had NOT been eating enough previously. It was also a huge confidence builder in that I'd learned how to listen to my hunger and have a more healthy relationship with food, where I didn't need to obsess about it all the time anymore.

Anyway, I recommend giving yourself time off if it prevents burnout, but I also strongly recommend that you do not use it as an excuse to binge. I don't really think of it as "cheat days" or "free days" or anything, just as days away from tracking where I am still going to use all of the lessons I learned from tracking.

In the 6 months that I've been maintaining this weight, I've also been pretty much in that same mindset - not tracking, not making any foods "forbidden", but having reasonable portions and eating until fullness but not beyond. I'm still amazed it works! :D

Lucubratrix: one who studies by night.
Height: 6', Highest weight: 245.
(Ticker reflects maintenance range after losing 80 lbs!)

Fort Lewis Army Half Marathon, September 13, 2008 - 2:12:41.
Bellingham Bay Half Marathon, September 28, 2008 - 2:11:59.
Seattle Marathon, November 30, 2008.

"When things go wrong, don't go with them." - Elvis Presley


 current weight: 173.0 
 
191
185.75
180.5
175.25
170
FORKUSH's Photo FORKUSH Posts: 24
3/18/08 4:00 P

My SparkPage
Send Private Message
Reply
There is a solid scientific answer to your question. Studies at the National Weight Control Registry say the those who take occasional time off from their diets for weekends, holidays or vactions are 50% more likely to gain weight again.

And on another board, I witnessed a lot of people take a vacation from their plans aroung Christmas time, come back struggling, and disappeared, presumably gaining weight again. It was really pathetic.

Personally, if there's a special occasion, I allow myself an extra 400 calories, but then I stick to it, and go back to maintenance the next day. I always make a formal agreement with myself over it. I wouldn't think of taking a day or a weekend off. For me to think that I can ever handle food like a "normal" person would be foolish. And playing with fire.

 current weight: 169.0 
 
228
212
196
180
164
VIDABELA's Photo VIDABELA Posts: 590
3/18/08 3:49 P

My SparkPage
Send Private Message
Reply
hi! i'm here to get any advice from all of you who have already reached your goals! my question is, while you were losing did you allow yourself a cheat/free day or meal? if so, how did you go about incorporating that into your plan and did you find it hindering your weight loss?? thank you so much!!

 current weight: 120.2 
 
154
144
134
124
114
Page: 1 of (1)  

Report Innappropriate Post

Other At Goal & Maintaining + Transition to Maintenance General Team Discussion Forum Posts

Topics: Last Post:
Daily check in 2\12 2/13/2014 7:16:05 PM
ISHIIGIRL has maintained for FOUR YEARS! 11/1/2013 8:38:42 PM
KANSASROSE67 has maintained for ONE YEAR!!! 9/1/2013 4:35:52 PM
LOGOULD has maintained for FOUR YEARS!!! 6/29/2014 4:53:52 PM
An Experiment in Minimalism 2/10/2014 8:46:14 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x1111x13222244

Review our Community Guidelines