What You Should & Shouldn't Do on Cheat Days
Excited for your cheat day? You should be! But before you start loading up your plate with chips, pizza, and fries, it's important to know how—and how not to—approach your one indulgent day of the week. Do it right, and you'll keep making progress toward your long-term goals. Do it wrong, and you could undo all your hard work. To make sure your cheat day is a successful one, here are 10 dos and don'ts to keep in mind.
1. Plan Meals Ahead of Time
Instead of going into your cheat days unprepared, try to plan out ahead of time what you want to eat. For example, you can make a preliminary list on your phone to sort out which foods or snacks you want to indulge in beforehand. This way, you won't go too out of control when the day comes.
2. Stick to Reasonable Portions
Remember to stick to reasonable portions on your cheat day. Even though this is the one day in the week you're allowed to indulge, that doesn't mean you should cut off all restraints and eat an entire bag of chips or a whole gallon of ice cream.
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3. Eat Mindfully
Enjoy every bite you take instead of rushing through the meal. When you slow down and savor the flavors, you're more aware of how your body feels and what it needs. Keep distractions away and focus on your plate to enjoy the experience; otherwise, you may accidentally overeat.
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4. Stay Active
This is your cheat day, so we don't mean hitting the gym to do a full workout. But it's still a good idea to stay active by doing light exercise and moving your body, such as doing yoga or going for a walk around the neighborhood.
5. Choose One Craving to Satisfy
Instead of picking several cravings to satisfy all at once, pick one thing you really want to indulge in and stick to that for your cheat day. When your next cheat day comes, choose the next craving on your list. This allows you to stay in control and keeps you from grazing constantly.
6. Listen to Your Body
Remember to listen to your body. Eat when you're hungry, and stop when you're full. Honoring these cues not only prevents overeating, but also helps you build a healthier relationship with food. Slowing down your meals ensures your stomach has a chance to signal your brain these cues as well.
7. Try to Make Your Craving Healthier
After picking one craving to satisfy, don't load your plate with more unhealthy options. That means, instead of piling on whipped cream, marshmallows, and chocolate onto your ice cream scoop, try adding nuts and seeds instead.
8. Create a Buffer
Because you know you'll be straying from your usual diet, try creating a buffer to balance out your cheat day. For example, if you know you'll be eating a lot of fries and pizza for lunch, keep your breakfast and dinner light, and opt for healthier options.
9. Ease Yourself Back into Your Routine
It can feel like whiplash if one moment you're indulging in your cravings and the next moment you're back to mixing protein shakes, so it's important to find a balance that works for you. To ease yourself back into your usual diet and routine, try rounding your cheat day off with something light and healthy, instead of snacking late into the night.
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10. Have a Small Treat Every Day
It doesn't have to be a cheat day. In fact, you're allowed to include a treat in your diet every day. Again, finding balance is the key, and if you want to turn your temporary diet into a permanent lifestyle, it's all about understanding how to control your cravings and forming a healthy relationship with food.
What, then, are some major no-nos to avoid doing on your cheat day? Here are 10 things you should never do:
1. Don't Overindulge
As mentioned earlier, you don't want to overindulge by satisfying multiple cravings at once, or ignoring portion sizes. Sure, it's a cheat day, but you should still avoid turning it into an all-day binge. If you go all out, you might find it harder to ease back into your normal routine.
2. Don't Feel Guilty
You shouldn't feel guilty for having a cheat day, and you shouldn't feel bad about what you choose to indulge in. Labeling foods as "good" and "bad" often leads to an unhealthy relationship with what you put into your body, so avoid being overly restrictive and be kind to yourself.
3. Don't Turn a Cheat Day into a Cheat Week or Month
Just as you should avoid overindulging on your cheat day, you also want to ensure you don't accidentally lose all your self-control and turn it into a cheat month. Remember: the key is finding balance. Include a small treat as a reward for yourself every day if you need, but don't go all out every day.
4. Don't Only Eat One Indulgent Meal
Don't go into your cheat day starving. Even if you know you'll be deviating from your usual diet and routine for one day, that doesn't mean you should punish yourself in order to get your reward. Treat your body kindly, and eat regularly throughout the day, even if your meals are more indulgent than usual.
5. Avoid Trigger Foods
If you know you have one specific food or snack that once you start, you can't stop, it's best to find a healthier method and mindset before reaching for it. For example, you can set out a reasonable portion onto a plate and then place the food or snack in a place you can't easily reach. If you still struggle with your control, it may help to ask for support.
6. Don't Worry About Fluctuations on the Scale
Don't worry about what the scale says the day after your cheat day. The number you see isn't accurate, and can fluctuate due to water retention, sodium, and other factors. Instead of discouraging yourself, focus on your long-term goals by keeping a healthy mindset and lifestyle.
7. Don't Punish Yourself for Having a Cheat Day
You ate some fries and pizza on your cheat day—so what? That doesn't mean you need to immediately shed the calories by adding more to your routine or staying longer at the gym. Treat your cheat days as a way to celebrate your progress and reward yourself. Don't punish yourself for them.
8. Don't Forget to Stay Hydrated
Remember to drink lots of water! You might find yourself indulging in sweeter beverages on your cheat day, but it's important to stay hydrated by drinking plain water. Keeping hydrated will help you digest better, reduce bloating, and may even prevent you from mistaking thirst for hunger.
9. Don't Stuff Yourself Full
There will be more cheat days, and the snacks or foods you crave won't disappear overnight. Just because you have one day of indulgence doesn't mean you should cram all your favorites into your stomach. Don't stuff yourself uncomfortably full; you'll likely regret it the next morning.
10. Don't Completely Abandon All Healthy Habits
Satisfy your cravings on your cheat days and reward yourself regularly, but don't turn indulgence into overindulgence, overindulgence into a habit. You still want to stick to your long-term goals and build a healthy relationship with food. Cheat days should complement your regular routine, but they shouldn't derail it.
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