You Are What You Eat: Weight Loss and Cheat Days
What Are Cheat Days?
To begin this article, I wanted to discuss the concept of a cheat day. I first learned about this idea back in the 1990’s when I read a book by Bill Phillips called Body for Life. Following the nutrition guidance that went along with the workout plan, I ate a strict diet six days a week. On the seventh day, I could eat whatever I wanted and however much I wanted. In other words, I could cheat on this day.
I used to be a propenent of this thinking but not so much anymore. I thought that if I ate healthy six days a week with small, frequent meals that on the cheat day, my body would not go haywire and get out of control. The problem with this thinking is my body didn’t make the decisions, my head did. I usually overate on cheat days.
Many people eat a strict diet for 5-6 days and then have a cheat day or a couple of cheat days. This works for some but for weight loss…you are what you eat.
Why Are Cheat Days Good?
In my opinion, cheat days are good for people who work out regularly and practice a regular fitness routine. These are generally people who are not overweight and have a high metabolism. These are people who cut back on calories and increase their activity when they see the scale move even a little bit. These are disciplined, fit people.
Cheat days work well for people who are dedicated to fitness. Why? It gives them permission to enjoy something usually not in their nutrition plan, but they know to eat in moderation and to increase their activity to account for the extra calories. So, a cheeseburger or a small slice of cheesecake might sneak into their diet but not a whole pizza, a bag of M&Ms, or a 32 oz. Pepsi.
How Can a Cheat Day Upset Your Weight Loss Goals?
When it comes to those who want to lose weight, a cheat day can be detrimental to their weight loss goals. First, individuals who are overweight are more prone to have lower metabolisms. Second, people who are out of shape are generally less disciplined which is a double whammy for losing weight.
Without exercise and eating discipline, a person is more likely to eat excessively and eat bad foods on cheat days. They are also less likely to increase their activity to account for the additional calories. Weight management is balancing act between the calories you consume and the calories you use. You can work hard to create a deficit of 500 calories per day (almost a pound over the course of a week), but eat more than 3500 calories (a pound) in one day!
You Are What You Eat Even on Cheat Days!
This is what I am trying to say. You are what you eat even on cheat days! While cheating on your diet may give you a little pleasure and reward you for doing a good job, it can also sabotage your plans. I recommend allowing yourself something you enjoy that is not on your regular diet – ice cream, chocolate, pizza – all in moderation but not as a free for all one day a week.
Account for all of your calories every day. With a dedicated diet and regular exercise, you will reach your weight loss goals. Your metabolism will increase. Your habits will change. You may even become one of those people who can safely practice a cheat day occassionally.
If you need help losing weight, sign up for your free Beachbody membership and take advantage of the fitness tools available to you. I will help you reach your weight loss goals.
You Are What You Eat
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