Madeleine Hull
Cheat days are a common occurrence for people on diets, and while they can be enjoyable, they can also lead to feelings of guilt and stress. It is important to remember that one cheat day will not completely derail your diet or weight loss goals. To recover from a cheat day, it is recommended to be kind to yourself, focus on other healthy behaviours you are practising, and resume your regular diet and exercise routine as soon as possible. Some people may take a few days to recover from a cheat day and return to their pre-cheat weight. It is also suggested to shift away from the cheat day mindset and instead adopt a more balanced approach to eating that includes some indulgences.
| Characteristics | Values |
|---|---|
| Time taken to recover from a cheat day | 3-4 days |
| Importance of cheat days | Indulging cravings is part of eating healthily |
| How to recover | Be kind to yourself, exercise, eat protein, drink water, get enough sleep |
| Mindset | Shift away from cheat days, don't moralize food choices |
| Weight gain | Depends on basal metabolic rate (BMR) and resting metabolic rate (RMR) |
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What You'll Learn
Cheat days don't need to be guilt-inducing
Cheat days are a common feature of many diets, and they can be a great way to indulge your cravings and eat for pleasure. However, the very term "cheat day" can induce feelings of guilt and negativity, which can be harmful to your mental health and overall well-being. Here are some reasons why cheat days don't need to be guilt-inducing:
Reframing the Mindset
The term "cheat day" implies that you've done something dishonest or wrong by indulging in food. Instead, try reframing it as simply eating for pleasure, which is healthy and normal. By embracing this mindset, you can enjoy less healthy foods in reasonable amounts without feeling the need to go overboard on a designated "cheat day." This helps you maintain consistent eating habits without feeling restricted or deprived.
Flexibility and Balance
Rather than viewing your diet as a rigid set of rules to be followed, aim for flexibility and balance. Find a sweet spot that brings practicality, satisfaction, self-control, and weight loss together. This might mean incorporating your favourite indulgent foods into your daily or weekly routine in moderation, so you don't feel the need for a designated "cheat day." By being flexible and balanced, you avoid the yo-yo pattern of restrictive eating followed by binging.
Focus on Overall Health Behaviours
Remember that your overall health is not solely determined by what you eat. Take a step back and acknowledge other healthy behaviours you're practising, such as exercising, drinking enough water, meditating, sleeping adequately, or eating plenty of vegetables. These behaviours all contribute to your well-being, so celebrate them! This holistic view of health can help you feel more positive about your choices and reduce guilt after a cheat day.
Avoid Negative Thoughts and Emotions
When you engage in a "cheat day," try to avoid filling the rest of your time with negative thoughts and emotions about your eating choices. Instead of waging a war against yourself, practise self-compassion and kindness. Beating yourself up after indulging only adds stress and can lead to an unhealthy relationship with food. Remind yourself that you're doing your best, and focus on the positive healthy behaviours you're incorporating into your lifestyle.
Get Back on Track
While a cheat day might temporarily derail your diet, it doesn't have to turn into a "cheat week" or "cheat month." After indulging, take the next opportunity to re-establish your healthy routine. Have a balanced meal, get back to your regular eating habits, and stay consistent with exercise. This will help you bounce back and maintain your progress.
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Exercise and hydration can help
Exercise can also help you manage your weight by increasing your basal metabolic rate (BMR), which is the minimum number of calories your body needs to function. By increasing your BMR, exercise helps you burn more calories at rest, making it easier to maintain or lose weight. Additionally, exercise can boost your metabolism, causing you to burn calories faster. This effect is particularly pronounced after a cheat meal, as your body's metabolism increases to compensate for the higher calorie intake.
Hydration is also important for managing weight and recovering from a cheat day. Drinking plenty of water can help you feel full and reduce cravings, making it easier to stick to your diet plan. Water also promotes healthy digestion and kidney function, which are essential for processing the food you eat and maintaining a healthy weight.
While exercise and hydration are important, it's crucial to approach cheat days with a healthy mindset. Cheat days can be a helpful tool to prevent binge eating and stick to your diet, but they should be planned and enjoyed without guilt. Viewing cheat days as a reward or something to look forward to can be beneficial, but they should not be seen as an excuse to overeat or indulge in unhealthy foods. Instead, they should be incorporated into your diet in a mindful and controlled manner.
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Avoid restrictive eating habits
Restrictive eating habits can lead to a yo-yo pattern of being 'good' or 'healthy' for a while, followed by 'cheating' or being 'bad'. This is unsustainable and can moralize your food choices. Restrictive eating can also lead to disordered eating, which is associated with mental health concerns like depression and anxiety. It can also negatively impact your ability to cope with stress and lead to feelings of guilt, shame, and failure.
- Find healthier alternatives: Instead of completely restricting certain foods, try finding healthier alternatives that you can eat most days. For example, if you crave sweets, you can satisfy your sweet tooth with fruit or dark chocolate instead of cookies or cake.
- Incorporate your favorite foods: Allow yourself to incorporate small portions of your favorite indulgent foods, such as potato chips or ice cream, into your daily or weekly routine. This way, you don't feel deprived and are less likely to binge on these foods later.
- Stay consistent with exercise: Exercise contributes to your overall well-being, so try to stay consistent with some form of movement, even if it's gentle or for a short duration. However, avoid exercising solely to burn off calories from a cheat day, as this can lead to a negative mindset.
- Change your mindset: Instead of viewing certain foods as 'cheat' foods, try to adopt a more balanced mindset that includes occasional indulgences. This can help you enjoy smaller portions of less healthy foods when you crave them, rather than feeling the need to binge on them during a designated 'cheat day'.
- Focus on overall health behaviors: Remember that health is not just about what you eat. Take a step back and appreciate other healthy behaviors you're practicing, such as exercising, drinking enough water, meditating, sleeping enough, or cooking your own meals. These behaviors also contribute to your overall health and well-being.
- Seek professional help if needed: If you feel that your eating habits are becoming disordered or are negatively impacting your life, don't hesitate to seek professional help. Disordered eating can be a risk factor for developing an eating disorder, so early intervention is crucial. Talk to your GP or seek support from specialized organizations.
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Understand weight gain and BMR
Basal Metabolic Rate, or BMR, is the minimum number of calories your body needs to burn to carry out its most basic functions, such as breathing, circulation, and cell repair. BMR is dependent on several factors, including age, weight, and sex. On average, BMR is 1,400 calories for women and 1,800 for men. Resting Metabolic Rate (RMR) is similar to BMR, referring to the number of calories burned while the body is inactive. These terms are often used interchangeably.
When you have a cheat day, you are likely consuming more calories than your BMR, and if this becomes a regular occurrence, weight gain will follow. However, a single cheat day does not mean you will gain weight. To gain one pound of weight, you would need to consume 3,500 calories more than your BMR.
It is important to remember that everyone is different, and some people may find strict diets very challenging, leading to binge eating. Therefore, it is beneficial to allow yourself some cheat days or incorporate your favourite indulgent foods into your daily routine in moderation. This can help prevent a cycle of restriction and binging.
Instead of focusing solely on the food you eat, take a step back and consider your overall health behaviours. Exercise, hydration, meditation, sleep, and vegetable intake are all factors that contribute to your health. A holistic view of health can help reduce stress and improve your relationship with food.
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Shift your mindset away from cheat days
Cheat days have become a popular concept for those on a diet or seeking to maintain a healthy lifestyle. While cheat days can help you stick to your diet and boost your metabolism, they can also lead to feelings of guilt and a negative mindset.
Embrace a Balanced Approach to Eating
Eating for pleasure is normal and healthy. Instead of viewing certain foods as "cheat" foods, try to incorporate them into your diet in moderation. This can help you avoid feelings of deprivation and reduce the likelihood of bingeing or overeating. Find healthier alternatives to indulgent foods, or include small portions of your favourite treats in your daily routine. This can help you develop a more positive and balanced relationship with food.
Focus on Overall Health Behaviours
Rather than fixating on what you eat, take a step back and consider your overall health behaviours. Are you exercising regularly, staying hydrated, getting enough sleep, and managing stress through practices like meditation? All of these behaviours contribute to your health and well-being, so it's important to celebrate and maintain these habits, even after a cheat day.
Avoid the "Good" vs "Bad" Mentality
Labelling certain foods as "good" or "bad" can lead to a restrictive mindset and a cycle of bingeing and deprivation. Instead, aim for consistency in your eating habits and avoid overly restrictive diets that may trigger the urge to "cheat." Enjoy your favourite foods in moderation and listen to your body's cues for hunger and fullness.
Schedule Cheat Days Strategically
If you still want to incorporate cheat days, try to schedule them around special occasions or intense workouts. This can help you balance indulgence with discipline and avoid overeating. For example, if you know you'll be attending a birthday party with lots of tempting treats, plan to make that your cheat meal and enjoy it without guilt.
Practice Self-Compassion
Be kind to yourself and avoid negative self-talk after a cheat day. Everyone overeats sometimes, and it's important to remember that one indulgent meal or day is not a failure. Be gentle with yourself, focus on your progress, and remind yourself of all the healthy behaviours you're practicing.
By shifting your mindset away from cheat days, you can develop a more positive and sustainable approach to healthy eating and improve your overall well-being.
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Frequently asked questions
It usually takes 3-4 days after a cheat day to start losing weight again. However, it's important to remember that one cheat day won't completely derail your diet or cause weight gain.
It's important to be kind to yourself and not turn a cheat day into a cheat week or month. Focus on your overall health behaviours, such as exercise, hydration, and sleep, and get back to your regular eating habits as soon as possible.
To reduce the impact of a cheat day, focus on protein-rich foods, as they will help you feel fuller for longer and provide sustained energy. Additionally, staying consistent with exercise will contribute to your overall well-being.
Instead of having designated cheat days, try incorporating your favourite indulgent foods into your daily or weekly routine in moderation. This will help you avoid the restrictive eating followed by binging pattern.
