Starting Weight: 76.1 kg
Weight Before Running: 77.5 kg
Weight After Run: 76.4 kg
Final Weight: 76.1 kg
If you are like me, you include some cheat days in your diet even though it’s obviously not good for you from a physiological perspective. In my view, however, cheat days actually have a good psychological component. They allow me to feel like I can still enjoy some things in life while also staying in decent shape at the same time. However, there are bad cheat days and disastrous cheat days. Because it’s so hard to recover from a disastrous cheat day, it is helpful to use some techniques to at least reduce the expected weight gain. That way, you can enjoy some of the things you like to eat while making it easier to recover.
The first thing I almost always do on a cheat day is to have a good workout that is close to my max workout time. For me, that is a 90-minute jog. It might be something totally different for you. In my experience, even this workout does not prevent me from gaining weight on most cheat days. However, I have almost broken even a time or two by doing a workout. That occurred, though, in conjunction with some of the other tips listed below.
The second thing I recommend is to avoid buffets if at all possible. Once you go to a buffet, all bets are off. There is no limit to how much you can eat. And since you are in “cheat day psychological mode,” you may stuff yourself to the gills. Instead, it is preferable to select a decent-sized dish at a restaurant if you are going to eat out. Make it something you really like but also something that will get you full and feel like you got your money’s worth. There is nothing like a buffet to eat as much as you want. But we know the danger of that. However, think of getting a dish of something that you really like that might not even be available at a buffet. For me, that is a huge burger that I get at a local restaurant or a steak meal. And coke is what I really love, so I can get a large coke with the meal.
The third thing you can do is limit the cheating to one meal. I have certainly cheated on some days by eating more than one big meal or eating multiple times at a party. This is a recipe for disaster. It is really desirable to cheat on one decent-sized meal. Then, you can have some popcorn or chips or some other snack you like in addition to that one meal. But having 2 or 3 huge meals on a cheat day is going to make it awfully difficult to recover.
These are the main tips that I use. It doesn’t mean I am going to avoid all buffets the rest of my life. Sometimes, you can just let yourself have maximum enjoyment. But you can at least limit it to special occasions instead of going hog wild every cheat day.
For Day 242, I had an evening run from 8:30 to 10 at night. It was cool outside but not really cold. My pace was pretty typical and in the medium-intensity range, ending the run with a heart rate of around 120. During this workout, my weight dropped from 77.5 to 76.4, which is a decent drop of 1.1 kg.
After half a hamburger and a little water, I was 76.7 before going to bed. That was .6 kg over the morning weigh-in. So I am borderline again and may lose a little, break even, or gain a little.
I broke even today after falling to 76.1 kg. It seems that a weight loss was in order, but I have a little constipation. That may have hurt my chances of showing a weight loss today. So I am not feeling too bad about it.