Dietary adherence, Free/Cheat meals and Self-control

[soontobefit]

Hi everyone,

I was asking Erik for some advice on how to gain self-control when having free meals. He suggested posting this question in the forum. I find that free meals are very beneficial to have since I can stick to my plan through the rest of the week much easier. The problem is, I think for days about what I am going to eat, get so excited about it and then tend to over-indulge. I never feel bad about it afterwards, but I don't want this to lead to weight gain/no results. I think this bad habit came to me with a previous trainer who told me to stick to my plan all week then indulge in one meal per week (with no parameters set.) I know now that that was stupid The things we learn, right?) Anyways, I need to learn how to get away from that habit, but still be able to enjoy the foods I like AND get results. Any help is appreciated from your experiences...

I am a "recovering" food addict and have come a long way, but I would like to get rid of that desire to "go nuts" on off-plan food.

[Ali]

I have this problem, too, when I am dieting. I'm not sure there is really an answer to it. Meaning, I'm not sure you'll ever be 'cured' so to speak. You can try out a few ways of dealing with it and see what makes you feel best and gives you the best results.

First one to try...don't diet. LOL Really...just eating healthy most of the time and not feeling guilty when you have an occaision to eat foods you normally don't. That usually takes away that binge feeling you have when you restrict calories or certain foods.

I realize you are on a plan from Erik, so that's not going to work. So, try some of this stuff:

1) You don't need a free meal. It's optional. Make your every day foods interesting enough with different ways of preparing, spices, and veggies that you don't have to have a free meal. Ask Erik to put some of your favorite things in your plan.

2) Don't go 'all out' with your free meals. Just make it something that you enjoy and don't normally have. Eat enough to be full, but don't stuff yourself silly. You'll feel rotten, anyway.

3) Avoid your trigger foods. If you know eating fajitas is going to make you want to eat ice cream afterwards...have something else!

4) If you're going to eat trigger foods...eat them out of the house. Don't keep any junk in the house or foods that you will overeat on. If you love doughnuts...go out for ONE and be done with it. Don't buy a dozen and leave them on your counter. You know they'll be gone. :cheat:

5) KNOW that if you don't get back on plan you won't make progress. It's simple. You make the choice. Keep your thoughts under control.

6) PAUSE before you eat. Not saying you can't have whatever it is you want. But just pause for a second and ask if you really want it or not. If you do...go ahead.

That's enough for now. :-)

[MaryBeth]

Great advice Ali!

Good to see you back posting!!:clap:

[Meechel]

I work with Erik also and at first I really gave a lot of thought to my cheat meals (even posted pic in my journal) and was all excited about them.

10 weeks later I DO enjoy my cheat meals but meh they are simply a time to eat a little different and I follow Ali's advice on the don't pig out rule.

I would even have just half of the personal pan pizza and 1/2 of nutterbutter bar. Heck I have gotten a small blizard and ate 1/3 of it and saved the rest for DD.

Knowing that it is there is the comfort I find in mine.

Also I like this from Ali.


5) KNOW that if you don't get back on plan you won't make progress. It's simple. You make the choice. Keep your thoughts under control.


My WHY is so strong right now that nothing will throw me off my new way of life. I do have lil curves thrown at me and I handle them the best way I can w/o sabatoging my plan. (for example I couldn't work out twice last week but still ate chicken and almonds and veggies inside the tire store when I had to wait for 2 hours!)

I have lost 5 inches in my waist alone in 10 weeks and my pants that I bought in October are now baggy on me so you too will find results motivate you to stay focused.

[Anca]

My WHY is so strong right now that nothing will throw me off my new way of life. I do have lil curves thrown at me and I handle them the best way I can w/o sabatoging my plan. (for example I couldn't work out twice last week but still ate chicken and almonds and veggies inside the tire store when I had to wait for 2 hours!)

I have lost 5 inches in my waist alone in 10 weeks and my pants that I bought in October are now baggy on me so you too will find results motivate you to stay focused.

Congratulations on such great progress and on staying on-plan even during the holidays!! ;)
Great post, Ali! I used to totally :piggie: out on cheat meals myself. I've gotten a little better at it lately. My problem is, I only have 1,330 cals/wk in my cheat meal bank- and I'm supposed to divide that into 2-3 meals (I just started my plan with Erik today). Well, that is a problem because for instance yesterday we had Indian food and I can tell you I ate more than 665 cals (which would be the higher-end of 1 allowed cheat meal). AND- I didn't even eat a lot.
It's just that cheat foods are typically high in calories- so really to me it should be more like "cheat tastes" than "cheat meals". :tantrum:
My question is: on Christmas day, how do you all do it? Do you just say "forget it, it's just 1 day" and have all your cheat meal calories on that day? I know we'll be going to an all-day family dinner starting with appetizers, main meal 3 hrs later, and dessert a couple of hrs after that. Should I just pick 1 of those meals to enjoy, or can I make an exception and consume all my cheat calories for the week?
I'm bulking right now.

[Meechel]

I definately would check with Erik.

I have 2 cheat meals per week not a certain caloric intake for them....some I keep to under 600 calories....but once in a while I eat what I eat (I usually have WAY less then what I used to eat and don't even finish my food.....red robin deep fried shrimp and fish is sitting in fridge now that I only ate 1/4 of)

I plan on packing my meals and taking them with me to my brother's g/f parents house......it is just another day of meals for me but my cheat falls on that day.

I will eat one meal with them but I will probably be there 6+ hours so I definately need 1-2 meals of my own.

Christmas Eve the Denmark family wants me to come eat and I know I won't be able to just be there 3hours....so I am packing a meal also to eat 3 hours after my cheat there. (will prob be there 4 hours or so)

[Ali]

Congratulations on such great progress and on staying on-plan even during the holidays!! ;)
Great post, Ali! I used to totally :piggie: out on cheat meals myself. I've gotten a little better at it lately. My problem is, I only have 1,330 cals/wk in my cheat meal bank- and I'm supposed to divide that into 2-3 meals (I just started my plan with Erik today). Well, that is a problem because for instance yesterday we had Indian food and I can tell you I ate more than 665 cals (which would be the higher-end of 1 allowed cheat meal). AND- I didn't even eat a lot.
It's just that cheat foods are typically high in calories- so really to me it should be more like "cheat tastes" than "cheat meals". :tantrum:
My question is: on Christmas day, how do you all do it? Do you just say "forget it, it's just 1 day" and have all your cheat meal calories on that day? I know we'll be going to an all-day family dinner starting with appetizers, main meal 3 hrs later, and dessert a couple of hrs after that. Should I just pick 1 of those meals to enjoy, or can I make an exception and consume all my cheat calories for the week?
I'm bulking right now.

It's CHRISTMAS. That's one day. It will hardly derail you. Just get back on it the very next day. I'd never forgo a holiday altogether. That's just me, though. It would make me feel like I wasn't participating in the holiday, but that's my problem. :lol:

Maybe you could make it a few hours only...like skip the appetizers? Or the dessert?

I don't think what you do is all that important. I think the important thing is that you make a plan and follow it...whatever that plan may be. Often it's not the eating that makes us feel bad, but doing something that we said we weren't going to do. Figure out what's reasonable first, then do it.

[soontobefit]

I have this problem, too, when I am dieting. I'm not sure there is really an answer to it. Meaning, I'm not sure you'll ever be 'cured' so to speak. You can try out a few ways of dealing with it and see what makes you feel best and gives you the best results.

First one to try...don't diet. LOL Really...just eating healthy most of the time and not feeling guilty when you have an occaision to eat foods you normally don't. That usually takes away that binge feeling you have when you restrict calories or certain foods.

I realize you are on a plan from Erik, so that's not going to work. So, try some of this stuff:

1) You don't need a free meal. It's optional. Make your every day foods interesting enough with different ways of preparing, spices, and veggies that you don't have to have a free meal. Ask Erik to put some of your favorite things in your plan.

2) Don't go 'all out' with your free meals. Just make it something that you enjoy and don't normally have. Eat enough to be full, but don't stuff yourself silly. You'll feel rotten, anyway.

3) Avoid your trigger foods. If you know eating fajitas is going to make you want to eat ice cream afterwards...have something else!

4) If you're going to eat trigger foods...eat them out of the house. Don't keep any junk in the house or foods that you will overeat on. If you love doughnuts...go out for ONE and be done with it. Don't buy a dozen and leave them on your counter. You know they'll be gone. :cheat:

5) KNOW that if you don't get back on plan you won't make progress. It's simple. You make the choice. Keep your thoughts under control.

6) PAUSE before you eat. Not saying you can't have whatever it is you want. But just pause for a second and ask if you really want it or not. If you do...go ahead.

That's enough for now. :-)Great advice! If I do this, will I look like you??!?!:love: Seriously though, makes sense...thanks, honestly. I appreciate it.

[soontobefit]

I have lost 5 inches in my waist alone in 10 weeks and my pants that I bought in October are now baggy on me so you too will find results motivate you to stay focused.
Kickass!!! I am very proud of you! :) thanks for motivation for me! ;)

[Ali]

Great advice! If I do this, will I look like you??!?!:love: Seriously though, makes sense...thanks, honestly. I appreciate it.

Nah, you will be the best YOU!

I did not have many cheat meals during contest prep. And when I'm not doing contest prep, I am not the best with dietary adherance. :lol:

[soontobefit]

So then, just to clarify...free meals are the use of (no more than) 10% of your weekly calories (in my case, approx 1150) on foods that are not on your plan? So in theory, could I replace 3-4 meals( if each meal is about 300 calories) with off-plan food? I just want to make sure I have it right, since I don't think I have been doing it quite right.

Thanks for all the feedback! :)

[Anca]

So then, just to clarify...free meals are the use of (no more than) 10% of your weekly calories (in my case, approx 1150) on foods that are not on your plan? So in theory, could I replace 3-4 meals( if each meal is about 300 calories) with off-plan food? I just want to make sure I have it right, since I don't think I have been doing it quite right.

Thanks for all the feedback! :)

That sounds exactly like what Erik is having me do. 10% of the weekly total allowed for cheat meals. Divided into 2-3 meals (not 3-4). Don't have more than 1 cheat meal/day. The next meals after the cheat, for the remainder of the day, should be on-plan- no compensation for the cheat (i.e. reduce carbs, fat or calories). If you have a hard time getting back to on-plan eating, make the cheat your last meal of the day.

[Noel Clark]

Keep in mind 90% is the lowest you want to go to really see the results that you are after. You aren't required to take all of those calories in cheats.

[soontobefit]

I think I am going to have to start look at free meals as a way to enjoy time with friends and family on special occassions...not as a weekly way to "indulge". I want results, so I gotta make more sacrifices I guess. Thanks everyone for your suggestions!