“Can I have a cheat day?”
That’s a great question! But what are you really asking?
You are asking if you can still have beer, pizza, and ice cream.
Or you might be asking if you still party like a rock star on the weekends.
Yeah, I get it, you want your slice of birthday cake and a glass of wine with it too.
…and want to still lose weight.
Well, unfortunately, things just don’t work that way.
OK, fine. Have a cheat day if you want to.
Yes, you can have beer, pizza, and ice cream.
Sure, go on and party like a rock star.
But it will come at a price.
And that price would be a diminished return on your investment of time, money, and effort.
In other words, you will not get the results you want.
You see, your results are in direct proportion to your efforts.
This is true in anything you do in life, and weight loss is no exception.
If you put in 90% effort, you’ll get 90% of the results you set out to get.
If you put in 75% effort, you’ll get 75% of the results.
Put in 50% and get 50%.
It’s a law of nature that can not be avoided.
Ok yes, you can have a cheat day.
Hey, you can even have a cheat week.
And you can even have a cheat month or a cheat year.
That’s your choice.
Just remember, every time you cheat, you’re setting yourself back.
Every cheat is a step away from your goal instead of towards it.
And the amount you set yourself back– the number of steps you take AWAY from your goal instead of TOWARDS it will be directly proportionate to the magnitude to which you cheat (how much, how often, and with what food, drink, dessert, etc).
Are you planning to cheat a lot and cheat often? Then you’re never going to reach your goal.
Cheat a little bit every once in a while? Then you may still reach your goal, but your progress will be excruciatingly slow and you may even quit out of frustration before you ever do.
Don’t cheat at all? You WILL achieve your goal– and it will happen sooner than you think!
So can you have a piece of cake at your kid’s birthday party?
Of course you can.
But it comes at a price.
If you can afford to pay that price then go for it.
What I mean by that is if you have already reached your goal, this one piece of cake may not be that big of a deal. But be careful if it turns into 5 pieces of cake.
And watch out for next weekend at your kid’s friend’s birthday party, and then again the next weekend at your nephew’s birthday party, and then again the next week at a company party. That’s not cheating. That’s a lifestyle choice to eat the wrong foods and you’re going to end up back where you started– or worse.
If you have NOT reached your goal yet, it would be best to avoid the cake altogether.
Cheat Day Rules
So in summary… There are really just two rules to live by regarding cheating:
1. Don’t cheat.
2. If you do cheat, understand and accept the consequences.
Think about it as a simple equation: the amount you cheat = the amount you will be set back.
If you are having problems staying on track, it’s time to try a weight loss program that works to kill cravings for cheat days.
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Don’t Cheat. Just heat and eat.
Personal Trainer Food gives you delicious, already-cooked meals that contain no hidden sugars — and little to no grains. Our meal plans are designed to help you lose weight naturally– just heat and eat. Done!
Everything tastes so good that you will forget about wanting a cheat day. The cravings will disappear and you WILL lose weight!
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!
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Weight loss results not guaranteed and are based on various factors. Copyright © 2018 Personal Trainer Food, All rights reserved.
Fantastic! I have people ask me this all the time (and I am not even a trainer! ) this is the best response I have read. Anywhere!
I beg to differ with your statement:
“If you put in 90% effort, you’ll get 90% of the results you set out to get.
If you put in 75% effort, you’ll get 75% of the results.
Put in 50% and get 50%.”
and “the amount you cheat = the amount you will be set back”
With weight loss and control, it’s more like:
“If you put in 98% effort, you’ll get 50% of the results you set out to get.
If you put in 80% effort, you’ll get 0% of the results.
Put in 75% and you’ll be back to fat and miserable in almost no time.”
and “the amount you cheat x 25 = the amount you will be set back”
It’s not worth it. Let’s see, how can I make that clearer… IT’S NOT WORTH IT!
When I read those percentages, I had the same thought. You have to do *more* and be more determined to put in more than what you’ll get back, accept the unfairness, and fight for every inch.
My first month of PTF I was so exact and careful and made sure to do everything perfectly, including the optional things like intermittent fasting and extra exercise, I had in my head the formula I’d put in 120% and achieve 100% results–the 20 pounds lost in one month advertised. I didn’t reach 20 pounds and the next month lost even less despite doing the plan perfectly. I had to remind myself I was getting results and not get discouraged and cheat, because just like your idea it’s cheat multiplied by 25. The good news was that PTF food is delicious and the videos about ‘noise’ and avoiding fads to instead long-term change your lifestyle were helpful in making me stick to it. I think the miserably exhausting exercise regimens and starvation or disgusting diets fail because people throw themselves into those 100%, and then feel betrayed when they don’t get 100% back despite all their effort, so it doesn’t seem worth not cheating for the short-term happiness of indulging.
All great points, Margo!
I’ve had times where I can lose 20 in one month following the plan strictly. And other times where it was more like 12-15 pounds. One of the biggest things (that you touched on) is that your success is largely determined by your mindset. What’s that quote? “Whether you think you can or can’t, you’re right.” (:
And you got it! When you have delicious meals you can count on, it’s much easier to keep a positive focus on your goal. Ask anyone (me!) who might have tried living on some crazy yukky diet like eating just tuna fish for a few weeks to lose weight– miserable. 😛
Keep up the great work, and let us know any other tips you have!
Well since you’re essentially doing low-carb, you CAN cheat…but you lose 3 days worth of food, effort and money in doing so. It takes about that long for you to get back into fat burning mode. That’s the one thing about this type of diet that kind of helps it work…the cost of cheating is just too high and it’s not worth it!
can you have milk on this diet?
Hi Michelle!
That’s a great question! We advise against milk because milk has lactose in it. Lactose is a sugar that can stall weight loss. Many people see significant results when they stop having milk.
That said, we like cheese. The reason why is that there is not as much lactose present in cheese products as there is in a cup of milk.
I hope that helps! (:
What about sweet potatoes? They’re always considered a superfood, but they are starchy and carb-heavy. Thanks in advance for the guidance!
Hi Leslie!
I love sweet potatoes, they are indeed a superfood for taste and beta carotene. But you are right, they are carb-heavy and will stall fat-burning for most people. They are terrific in maintenance!
Here’s a list of starch vs. non-starchy veggies that may be helpful. It’s the most comprehensive one I know.
https://www.personaltrainerfood.com/blog/which-vegetables-actually-burn-fat-youll-be-surprised/
Very helpful! Thank you! I’m surprised to see all kind of beans (kidney, black, lentil, etc) on the starchy list. I’m not sure if you’re familiar with slow-carb: it focused on protein, veggie & beans; beans being low-cal, high-fiber so you feel satiated. I’ve had a lot of success with it previously- I’m just too busy to prepare meals, which is why I’m loving PTF. The base concepts between the two are very similar. But it is quite a different perspective on beans! Perhaps you can tell me more about that?
Hi Leslie!
Yes, even though they do contain protein and fiber, beans are pretty starchy overall, and can stall fat loss if they are eaten in quantity.
That said, we are not a ‘low-carb’ plan, we are a ‘lower-carb’ plan. So we do have plenty of beans in our veggie blends (along with a few breaded items, even). It’s just enough to keep you from feeling deprived or going into that low-carb crazy state, lol.
People who work out or have a higher activity level do well by incorporating a few more bean blends to give them a little more fuel for energy and recovery. Our Fiesta, Omaha, Mixed Veggies, or Lima Beans are a great answer for a slow-burn.
However, when I am working with people to get maximum results I limit the beans. And they do lose weight faster.
Like you said, beans are great, and a perfect addition to a maintenance diet– we love them around here!
Can mini sweet peppers be used in this diet ?
Yes! They are awesome crunchy little gems.
Have you tried them sliced in half, and stuffed with a bit of mozzarella cheese and microwaved until the cheese melts?
Thanks for sharing the recipe, Can’t wait to try them 🙂
can I eat Guacamole or Salsa
Yes! And YES! Just avoid the chips and use things like non-starchy veggies (sliced cucumbers are good). You can also use guacamole and salsa as garnishes on your meals. Bon appetit!