Could It Be Alright to Use Cheat Days Throughout the Holidays


Can 1 Cheat Day Ruin Your Progress?

Video taken from the channel: Sean Nalewanyj


Cheat Meals The Hard Truth (YOU’VE BEEN WARNED!)

Video taken from the channel: ATHLEAN-X™



Video taken from the channel: Sophie Jayne


Should You Have a Cheat Day? Cheating Yourself or Cheating the System?

Video taken from the channel: PictureFit


Holiday CHEAT DAY | How To Have Cheat Days & Cheat Meals While Losing Weight

Video taken from the channel: Will Tennyson


Ask the Expert: Can I have a cheat day when I’m trying to lose weight?

Video taken from the channel: Citytv


Cheat days may help dieters lose weight, research finds

Video taken from the channel: Good Morning America

“Being in a perpetual cycle of deficit for days, only so you can go wild on a cheat day, can lead to an unhealthy mindset around food,” Snyder says. “Give yourself space to indulge occasionally, and regularly allow yourself to let go in a responsible way, but without planning for the exact day and time you’ll be doing that. A big mistake I see is that people let holiday indulgences last all season, leaving them foggy, bloated, and irritable. Limit the days your a little off track over and rebound your diet right after.

Limit the days your a little off track over and rebound your diet right after. Yes, you can have cheat days. But the more important question is, “Will cheat days support or sabotage your efforts?” Cheat days can be tricky, but they do offer some benefits.

When you restrict. Cheat days or meals, which allow room to indulge, can effectively motivate some people to stick to their diet but may be unhealthy for people with emotional, binge or disordered eating tendencies. Yes. In fact, having a regularly scheduled cheat day each week can actually be good for weight loss by preventing binges, reducing cravings, providing a mental break from dieting, and boosting metabolism—if it’s done in a healthy way.

By healthy way, I mean using it as a day when you give yourself a break from measuring every portion and counting calories and allowing yourself a. Cheaters are more likely to cheat during the first month of the year as a way to “regain their freedom” after the holiday season. A smaller majority of newbie cheaters decide that they need to to try something new in life, during this time. It’s simply part of a basic human need for excitement and departure from routine.

Imagine a day where you throw caution to the wind regarding your wellness regimen — and not just for holidays and special occasions! Health-conscious individuals who exercise regularly and. The Best Way to Approach Cheat Days While the single-day binge can be helpful for some people, occasionally indulging in smaller portions of your favorite foods may be more sustainable for the long. So yes, having a cheat day isn’t a bad thing! The study called for a group of Australian men, all of whom were an average age of 22, to consume an additional 1,000 calories a day for either five days or 28 days.

To have a successful cheat day that keeps you on track with your diet and fitness goals, try to stick to the same types of cheat meals. Tori Holthaus, R.D.N., founder of Yes! Nutrition in Ohio, shares with Fitness Magazine, “Research shows consistency in your diet helps support a healthy gut microbiome, so having a go-to cheat meal can.

List of related literature:

Yes, cheat day is so important, it gets its own chapter.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

It’s OK to have a cheat day, and it’s fine if you didn’t get through your planned workout set last week.

“Body and Soul: A Girl's Guide to a Fit, Fun and Fabulous Life” by Bethany Hamilton, Dustin Dillberg
from Body and Soul: A Girl’s Guide to a Fit, Fun and Fabulous Life
by Bethany Hamilton, Dustin Dillberg
Zondervan, 2014

I don’t love the term “cheat day” because that suggests some guilt or being bad, but call your off days whatever works for you.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Thanksgiving is the ultimate cheat day.

“The Elephant in the Room: One Fat Man's Quest to Get Smaller in a Growing America” by Tommy Tomlinson
from The Elephant in the Room: One Fat Man’s Quest to Get Smaller in a Growing America
by Tommy Tomlinson
Simon & Schuster, 2020

Another advantage of the two free meals over the one cheat day is that dedicating a whole day to cheating meant people felt they had to be completely perfect for the other 6 days, and that’s really difficult.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

You want to cheat responsibly, and not turn a cheat meal into a cheat day, and a cheat day into a cheat week.

“Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes” by Sahil Makhija
from Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes
by Sahil Makhija
Cider Mill Press, 2019

Since your metabolism is now well trained, due to better eating habits and digestive health, a few cheat treats on the weekend will not have an adverse effect.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

However, if you incorporate cheat days, the intake on that day may be unclear.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

This concept of “cheat days” to eat junk food is still counter­productive to your entire objective and should be avoided.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

However, on your cheat day, give yourself some wiggle

“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss” by Rania Batayneh, Eve Adamson
from The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss
by Rania Batayneh, Eve Adamson
Rodale Books, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I love your channel but how the hell do you maintain your physique when u practically never are eating your diet ur always doing food challenges?

  • I’m sitting here eating a whole family block of chocolate wishing I could pass you some throughout the vlog to help your cravings hahaha When the chocolate cravings hit…. they hit hard! haha Much love to you xxxxx

  • Instead of telling the point,you started saying crap like ” subcribe.. my instagram..”and all this shit people are sick of already. Only because of that Ive put you a DISLIKE!

  • Honestly since Monday all was going perfect today I cheated and ate 1 portion of fries with cheese, 1 hamburger and a bag of chips and a juice ��

  • Jeff what is your opinion of an aspertame sweetened sparking water. I drink 1 after my fast (20 hours), then 4 hours to eat (1800 cal max) I heard aspertame causes weight gain. I actually bought these 2 flavors thinking they were unsweetened. But now I’m stuck with them. Is 1 per day going to cause an insulin spike?

  • People are talking about how their cheat meals are an entire pizza or two big macs and I’m very surprised. One of my cheat “meals” was having two chocolate chip cookies and it only came out to 300cal and I felt soooo dirty afterwards but yet people in the comments eating an entire 2000cal pizza as a cheat meal. Maybe I need to stop being so hard on myself.

  • Who needs a cheat day… Fuck diets, if you want to succeed effortlessly whilst still enjoying your favorites, just eat clean 80% of the time

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  • If made properly the rice (for sushi) isnt supposed to fall apart.

    Personally, i think a decent authentic japanese restaurant (for sushi at least) are hard to find in Toronto. Most of the time when i find one and i walk in i end up being disappointed when i hear them speaking chinese/korean). Not saying that some of those places werent good… i just want the authentic “touch” or flavour or style or whatever you want to call it… not just “fusion”…. of what north americans think it should taste like… it’s like going to a chinese restaurant owned by a caucasian… or a circle… idk. Just imo.

    Pizza at the Metro is pretty good too.

  • whole foods mac and cheese, haven’t had it in so long being vegan but boi is that shit crack the many cheeses on that thing ughhhhh so good wish vegan cheese could taste ass good

  • Did a cheat day today and I feel fucking amazing. I feel recharged!!!! Back to my healthy eating and exercising!! I’m on the treadmill right now just taking a smooth nice walk and will do some weight lifting��������❤️����������

  • Why I prefer Sean over Scott Herman is that Sean gives great physchlogical advice as well as training advice. Scott gives great advice and is natty but I don’t agree with everything he says and find him a tiny bit full on and full of himself. Tho he is def a nice guy. So far I agree with everything Sean says and he more to the point and motivates you with out going overboard.

  • I follow so many fitness channels and somehow only just found you, quickly becoming a favourite. Thanks for the positive advice. Just had a wild weekend of drinking and eating crap and feeling rough af haha

  • What I did is started cutting out snacks when I eat each day, I eat only breakfast, lunch, and dinner. And I just had a cheat night by eating a small bag of takis

  • I crave chocolate everyday is that normal �� �� Ive found a healthier alternative it’s called no sugar chocolate from Coles and OMG it’s so good I’ve had 2 bars tonight �� �� I wish I could go one day without sugar I just can’t ��

  • How come he eats so bloody much but still has a body of an Adonis? Must be his metabolism because working out alone won’t burn those calories! Wow! So envious❣️

  • super vid, binge watching atm:D a question concerning the calorie tracking, what if you use your Fitbit/Apple Watch to measure calories burned, as it calculates with your weight in mind?do you also take 20% error there?

  • On Friday, I make a pizza. Not just any pizza, but a thick, oily, cheesy delicious pizza. And that is my reward be for eating healthy 6 days a week.

  • I had that meal after 122 days of logging meals and eating clean. I didn’t loose the full 70 in that time but I lost 30 in 122 days I’m so pissed bro help

  • If my boyfriend and i were staying in a hotel, the last thing we would be thinking is how much sleep we would be getting in it!!!! ��������

  • I had my once a year cheat meal small-sized margarita pan pizza from Pizza Hut, butI never get the feeling of needing more, as soon as I’ve finished it. The rest of the year, I have around 2-3 other cheat meals, but they’re on the healthier side. I did, though, one time, at a restaurant, have a whole lobster with aioli for starter, medium entrecôte and salad, with French fries and Béarnaise sauce on the side, for main course, and crème brûlée for dessert I felt absolutely no regret, because it was worth it, and one of my 4 yearly cheat meals☺️�� Sure, my stomach was bloated af the rest of the night, and the following day, but apart from that, I didn’t care, just waited it out until the bloating had gone down, and my stomach was back to its toned and flat self again, and went back to working out, and continued my regular eating

  • I think cheat meal actually works for me. I exercise one hour for 7 days a week and control my diet every day for two months. I did lose 30ibs but it just stopped after that. After having a feast at a birthday party, I just start to lose weight again! It almost feel like I reboot my metabolism.

  • Nah, I eat a cheat meal every Friday but I burn so many calories it makes no difference at all. Body burns it right off the next day.

  • Too much numbers in here. As a former amateur and professional boxer I can simply recommend listen to your body. I worked hard but I used two 32oz beers as my post workout shake. Never missed weight. Sex well at least none on fight week! Cheers!

  • I dropped 10 pounds and getting stronger and I literally eat whatever i want im actually confused on why i loose weight so easily rite now

  • I started my keto diet and plan on having one cheat meal per month. My favorite cheat meal would be a sausage and egg mcgriddle with a hashbrown. after that I’m going right back on my keto.

  • Not to be too personal, how much of your personal eating habits are escape or emotional soothing? I just wonder, because I see some traits of myself in you. No judgement. Compassion!

  • I didn’t feel the need to have a cheat meal it just kind of happened. I’m pretty disappointed should I not be? I had 1 And 1/2 slices of pizza a big salad and 5 wings. I feel like shit you think I’m good?? I lost 70 pounds and I’m not going back!!!! I probably went over my calories by 3-500 calories and went over fat over 50 g


  • Had my cheat meals yesterday. Ate a cup of macadamia nuts in the morning, that being the only source of low as fuck carbs. Then for lunch i pigged out on a greasy skirt steak and salad. Then for dinner i had cauliflower tater tots and 2 chicken sausages. I know, outrageous. That set me back

  • I think eating in moderation is ok, not having a cheat day, just eat clean and if you want to eat a chocolate one day then eat it, it doesn’t matter, you are not going to gain the weight you’ve already lost, so yeah, I’ve been eating “good” for one month but eating a pizza if I want to, I just try to not eat more than 1500 calories per day, and even doing this, I’ve already lost 5 kg

  • This is why I’m going on a 22-week low-calorie diet, so that I dont just have a cheat day in the middle of it all.ans screw up, so if I have to go to beaches with my family, I wont be embarrassed about my size, so my body will be able to get used to eating 800 calories or less ( yes, it may not be good for me, but for the other 11 years of my life, I ate enough calories to last me through my whole life).

  • I want to burn fat and build muscle, I always eat more than enough protein to gain muscle and eat very few carbs. I cheat once a fortnight but I want to be able to eat whatever I want I.e. chocolate bars, cookies, ice cream. Maybe putting myself into a 500 caloric deficit for the day but overall burning way more calories over the fortnight. Will this impact my ability to build muscle and burn fat?

  • Cheat day once a week actually makes you lose more weight in the long run by keeping your metabolism from crapping out. This was studied in italian prisons, they gave extra food one day a week and the prisoners on the low calorie diet actually lost more weight that way.

  • Cheat days are so important! I hit a 4 week plateau had a few cheat day’s and lost weight again within a few days! I now have two consecutive cheats days every 8 days

  • Had my cheat meals yesterday. Ate a cup of macadamia nuts in the morning, that being the only source of low as fuck carbs. Then for lunch i pigged out on a greasy skirt steak and salad. Then for dinner i had cauliflower tater tots and 2 chicken sausages. I know, outrageous. That set me back

  • 40 days of IF, 75% OMAD, 25% 20-4 or 16-8, very disciplined stumbled rarely mostly good food but really didn’t count calories, walking 5miles per day for couple weeks, dumbbell 30 minutes every other day. Very happy with results but wasn’t easy, 167 to 154! Had cheat day, ate large Italian sub app 1050 calories, 2 payday candy bars 900 calories, Reese’s peanut butter cups 900 calories, 2 Diet Pepsi ( 16oz). This on top of my usual plain Greek yogurt and wild blueberries, baked potatoe and 4 oz burger patty. I felt ill and regretted eating like a pig but really freaked out when I got on scale and had gained 10lbs!!! From 154 in the morning to 164 @night. How is this even possible! No more cheat days for me! Goal weight is 150lbs, I was so close!

  • If we’re gonna math it, then 6 days a week I’m slimming down and just one day I fat up. How in the world could I regain all my weight in one day of eating and drinking?

  • So smart advice. Great advice. Keep doing these positive good solid knowledge and advice. Thank you. We need solid truth whether it be good or bad but advice.

  • I suspected my wife of cheating on me but I never had any proof. This went on for months, I didn’t know what to do. i was so paranoid and decided to find a solution, i saw a recommendation about a  hacker and decided to contact him. I explained the situation about my wife to him and he said he was going to help me.I gave him all the informations he required and afterwards i received all my wife’s iPhones Text messages, whatsApp messages and calls, I was hurt when i saw a picture of my wife and her lover. I feel so bad about infidelity. but i am glad Mr James was able to help me get all this information, you can contact him via Gmail (worldcyberhackers) or whatsApp: +12678773020

  • I still cheat almost every day, major sweet tooth, ive just trained my brain to be satisfied with only having 1 cookie. youre eating that cookie for the taste that you crave, not for a nutritional benefit, so dont let yourself succumb to the temptation to keep shoving them down your throat. If youre not strong enough to walk away after one cookie, you cannot eat that shit for a long time or ever.

  • Now I understand thank you soo much! Makes sense. I was working out hard and cutting calories, then I stopped dropping weight. This is simply explained.I’m apprehensive about an entire day �� but I’ll start with just a cheat meal ��. Ounce again thanks a alot.

  • Shaun one topic no one ever talks about is dietary fat.I eat around 2500 hundred calories lots of carbs in basic zero fat sugar free oatmeal.I take wey protein and liquid mutivimin.I still don’t know how much fat I should be supplementing?

  • Bro i would go crazy if i had a cheat day, even now if im eating a chocolate bar or something i would literally go and workout to lose the fat gaining from the bar

  • The only people who are allowed cheat days are the people who do clean bulks. Cheat meals/days are way more problematic when losing weight than when gaining

  • Man, i always take friday as cheat day. I take like 3500 c and guess what i lose 30 kg in 4 months. And start gain some insane muscles

  • Lovely Video! Sorry for chiming in, I would love your opinion. Have you heard about Dinanlinson Amazing Look Approach (search on google)? It is a good exclusive product for learning how to quickly lose weight without the hard work. Ive heard some awesome things about it and my friend got amazing success with it.


  • So much wrong information in this video. No wonder people keep failing. Luckily it’s only 4+ minutes long. Rather than waste anymore time disputing, I’m just going to back out slowly and recommend people do their research.

  • i hope anyone reading this doesn’t think there is anything wrong with being a “lard ass.”

    if you don’t genuinely practice kindness and compassion with yourself then literally no amount of dieting will ever make you happy. AND you’re gonna fill your body with cortisol (for real!) and make it harder for you to lose weight anyway. just be nice to yourself. it’s okay if you’re fat. you’re worthy of love no matter what. just do what feels good for you. if you want to lose weight i’m excited for you but you don’t have to hate yourself to do it and it’s actually better if you do it from a place of love thank you for coming to my ted talk

  • Oh I feel so much better, I over ate by 500 calories today and I have been feeling very guilty but I feel better after watching this

  • I just had a cheat day today and it was so intense I feel so satisfied but my stomach is complaining ��
    I had 10 cookies with peanut butter, Shin ramyun, skittles, cashews, an icecream, coffee with sugar, large bowl of yoghurt, sandwich with chinese mushroom chilli sauce and butter

  • It would be a slippery slope for me.

    I’m finding that just making sure to eat no less than 500 cal below my TDEE and being patient, rather than attempting to eat as few calories as possible has totally eliminated my desire to binge.

  • not related to this video but do you think fast or slow metabolism is a thing? Or is it just bullshit?

    You know how people say that some people are skinny cuz they have fast metabolism and some are fat cuz they have slower metabolism.

    Can you please shed some light on this metabolism thing?

  • I just had a couple days break from binging your content and I regret it because your videos are just too good. They’re somehow always informative, entertaining, and downright refreshing!

  • How do you know the calories of these meals? I know I don’t need to be exact but how I do find the general ball park of cheat meals. For ex. Chinese general Tsos combo lol. One of my favs that I havnt had in a while

  • Cheat days are everything. My biggest loss in a week is 21pounds. And my cheat day was a pizza 2 McDonald’s. A bar of chocolate. A pack of chocolate oat biscuits. And a litre or raw milk. Just plan well and you will succeed if you stick to it.

  • The saying, “can’t have your cake and eat it too” is often misused. It simply means that you can either own something for the sake of owning it, or to have it to use however it will eventually be gone. The simple solutions to this is have 2 cakes. One for owning and looking at, and one for eating. LMAO

  • For me, I know my weight can jump upwards of 15 pounds at times after a cheat day. It usually takes a week of regular, slightly below maintenance eating and typical glycogen-depleting workouts for it to come back down, but it almost always does. Unless you’re ungodly lean, adipose isn’t going to pile on in such a small window of time. I have to remind myself of this often haha.

  • Cheat days resets your metabolism esp if your lowcarbing…doesnt mean u binge..but it helps w longevity for me every other week on a day..and one meal sometimes…i agree��

  • I just had my first cheat meal in 2 months and I came on YouTube immediately because of the post-meal guilt!! I’ve lost 46 pounds In two months so I was worried! This video helped me big time. Thank You!

  • If u have a cheat day work out that day and go on heavy weight training on that day, 1 cheat day a week is completely fine and u can stretch that 2 2 cheat days a week if u spread them out and intermediate fast:)

  • I still cheat occasionally. Luckily I’m naturally cut and skinny so my cheats won’t show in fat or bloating. So I can do my hamburger helper double cheeseburger and not notice much but the dirty feeling after from it not being clean lol. Love the videos. Hands down the best guy on YouTube. But seriously…go have an Oatmeal cream pie

  • Few fried chickens and fries for my dinner tonight to celebrate my one week 1.5k cal diet..honestly I’m definitely way into deficit since i didn’t include calories burn from working out..i think i deserve this meal

  • I’m having a cheat meal I’m on an egg diet and I’m sooooo tired of eating eggs so for breakfast I’m gonna make healthy pancakes
    I want something other than eggs:)

  • I discovered my wife of 13years was cheating on me through the help of [email protected] GMAIL.COM or HACKGOODNESSTECH on instagram who help clone her cellphone and i was able to read all her messages and uncover her infidelity without having to touch her phone,all i did was share my wife’s phone number with hackgoodness and i got access to her social media accounts
    Thank you Hackgoodness for a great job!

  • I was on a diet since quarantine started, once it was Easter day I decided to have a cheat day but my body was so used to the diet I got full after a few six bites of a baguette after lunch
    i was like

  • So I’m 16 and pretty in shape and ripped I have a literal 8 pack and stick to a diet? Is it okay to have some cookies and a little cake once in awhile?

  • Will one cheat meal once a week ruin progress I made in the gym. My goal is to lose fat and then build muscle. I workout 5 to 6 days a week. I have one cheat meal every 7 to 10 days. Once in a while, I have two cheat meals week? How often can I have a cheat meal without ruining my progress? is every 7 days too often? Is two cheat meals too much?

  • love your mentality on cheat days! i think exactly the same way, diet culture has made us label foods as bad and good. i eat a healthy balanced diet most of the time but if i want to have cholocate or something i’m trying to let myself have some and not beat myself up about it. life’s too short to be so strict about food!

  • it’s all about mental toughness yo. If you’re really disciplined and dedicated to your goal of fitness you’ll quit hard turkey all the junk like cookies, donuts, ice cream, cake, etc. which has next to nothing in terms of nutritional value. Cheat days are for pussies. Stay strong!

  • I do find it interesting that after a night of eating pizza, the next morning you look good because of all the glycogen. Then you feel fat again haha

  • I have a cheat once a week but not every week is the same. On high carb cheat meals I wake up skin tight feeling a unbelievable pump. But for someone who has a cheat day not managing diet regularly I feel might ruin their progress.

  • If your goal is not to have huge muscles, then under 20% of the calories you eat per day can be some junk food, but you MUST eat the same amount of calories everyday. And also you should not drink any drinks like pepsi, mountain dew, beer or anything, only water or a diet version of these drinks.

  • So in this model you cheat a little bit, but not too crazy. Yeah I was thinking about a cheat day, but meh………doesn’t seem worth it.

  • I was like 65kg at about 13 and was about 5’2″. I didnt measure every year but i am now 18 5′ 10″ and 63 kgs. I really wanted to get abs and i did exercises without any concern for my diet. The abs never did show, but i started to eat healthy about a month ago. My upper abs are visible now and i think diet is really the most important, no matter how much you work out

  • A cheat day doesn’t mean you have to eat donuts for every meal. It can mean having the sugary cereal you like instead of oatmeal, having an extra sandwich for lunch, pasta for dinner and maybe a brownie as dessert.

  • Ive started a new diet of eating healthier and working for domino’s as a driver makes it so hard when your smelling the food all day

  • Dude only two weeks after cleaning up my nutrition and deviding my plate I dropped from 85 kilos to 73,5:) well I used to be a national fighter in Syria after training for 10 whole years. Which means I had some fine muscles hidden under my fat. But the way you approached me is ligit.
    Respect my man
    Wish you more success

  • How can you possible eat 3000 calories for breakfast?? Last week I ate both burger and fries, drank soda, some chocolate and a bit of candy and then a boatload of pizza in one day. All that coming together at 2950 calories!!

  • If I’m on a caloric deficit, yet I’m on a high carb diet (because my sport is boxing), do I still need a cheat day to reverse the effects of catabolism? If I need to do so, are my cheat meals only limited to carb heavy foods, or fat heavy foods too?

  • This is a perfect example of how science gets misreported. The study they are referencing is the Matador study (DOI: 10.1038/ijo.2017.206). It’s a study that looks at what happens if you diet for two weeks and then have another two weeks at maintenance calories and then repeat that vs a continuous caloric restriction diet. It’s NOT about “cheat days”, which are single 24 hour days in which your caloric intake goes to maintenance level or above that, which does not have the same effect as as maintenance periods of weeks. This is the type of reporting that spreads more confusion to the general population.

  • Some advice, do some exercise (even if it’s just a little) and try figure out how many calories you’ve burned. I find after I know around how much I’ve burned I’m much less likely to eat junk food because then I can easily see the math that I’m throwing away my hard work.

  • Been doing a mix of gym strength/cardio p90x/p90x+/p90x3 for months now. I’ve undergone a significant body transformation, but my weight has plateaued. Can’t get rid of the belly.

    I’ve got a good diet…
    Salad, quinoa, lean proteins…

    Tried weights, HIIT, steady-state cardio…

    Belly won’t go, can’t get past 6 pull ups…

    What’s going on? How do I get to the next level?

  • I gotta visit Toronto, I love how they fill donuts from the top and you get that extra dollop. Do they do that anywhere here in the states?

  • Jeff, have you ever seen Dwane “the Rock” Johnson’s cheat meals?! �� I have no damn clue how he can consume 8,000 or more calories.

  • I think If You train every day 2 hours in the Gym with intensity you can have 2 time a week a cheat MEAL.i was 105 kg,about 210 pounds i think and now i have 87kg,doing every day gym,and i work 10 hours a day

  • I did the calculation for bodyweight maintenance and just couldn´t figure out why I got 750.. then I remembered they do lbs in America which is like twice as much as kg

  • An average man should eat 2000 calories a day to lose weight at a healthy rate. So if u make sure your eating roughly 1000 calories a day 6 days a week, u got 8000 calories to play with for that cheat day once a week. (That’s what i’ve been doing the last 5 months and i’ve gone from 90kg to 62kg)

  • I don’t understand dieting, I lost 30 pounds just eating less calories than I burn just sitting around then worked out on top of that I usually ate the same stuff just not as much

  • Today’s my cheat meal day after going 5 days without sugar or meat……I can’t wait till this eveing when I eat whatever I like…’s been a tough 5 days I’ve had major cravings….I need this cheat meal today to keep my sanity lol

  • Cheatdays actually work for me xD I go on a diet for a month and track my calories closely and then after a month I eat on a day what I want and how much i want it’s probably about 3000-5000 cal on that day and then I go on a month diet again and I lose weight with it faster ��Oh and I workout almost everyday on that month exept on Fridays

  • I did a cheat day, every 2 weeks when I was really fat then once a week when I had the last 10lbs to go, I’m 5.8 102kg down too 68kg in 4 months ��

  • So Sean if I over eat one day should I go back to eating my regular deficit the following day or can I reduce my calories further to “undo” the additional calories on the previous day?

  • Realistically, please feel free to chime in anyone in the comment section, if you are a married man, with a lot of responsibilities, how do you really in corporate this lifestyle. Its hard, its not impossible. There will always be cook out etc. family parties, that serve food. One cheat day ruin one year of diet, work out and cardio. Any hacks..?

  • Just trying to feel better about eating 2 large pizzas, 14 powdered donuts, m&m ice cream sandwich, sour strips, big bag of gushers today…. so it’s good to eat like that. Glad to hear it….

  • What if i have a cheat meal but instead i go to a buffet for lunch? I have been on a no heavy carb diet like i only eat oatmeal and whole grain bread (3 weeks) and i just started only chicken and no beef etc 5 days ago.

  • I eat 800 calories a day ( I’m 74 kg for 1,73 m and I want to go down to 63 kg ) and yesterday I ate Easter chocolates and went to 1500 calories. I was feeling so dirty and gross �� so I exercised like half an hour more.I promised myself I would never cheat that much again ��

  • I’ve eaten shit for a week and it helped my weight loss. I ate shit for 2 months and I gained quite a bit, i was still training but i still gained. IF and carnavor is the key..

  • I have cheat day every 10 days. But 15 days ago I drank and omg I had lost all my motivation to stay on keto. I cheated for 10 days straight and man I was upset. I’m on day 5, back on track. Also this is my 2nd month on keto.
    (My advice don’t get shit face drunk on a cheat day)

  • Another Great video Sean! The concept of cheat days can be a bit bad for some people psychologically but as long as they are not being taken too often, it really won’t be an issue. People freak out way too much over scale fluctuations but it’s almost always just water weight.

  • I do cheat days once or twice a month but I have them from 15:00 to 20:00 so I won’t fuck up everything in one dayI just gotta speed up my metabolism a bit since I eat under 1200 calories per day (unhealthy but I’m trying to work on it)

  • I usually have cheat days once a week, but the thing about them is you still have to watch what you’re eating. I want a burger I’m gonna have a burger, but just be smart about it

  • Sean, I have a question. I’m about to start my first actual Deload week. Do you think I’ll gain fat over the week? If so, can I do HIT Cardio? And would you suggest working on mobility and Stability through out the week?

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  • True, I see almost a 5 to 8 pound difference after a weekend of binge drinking and eating but by next weekend I’m back down to normal. Only if I bust ass at the gym all week squeezing out that water weight lol.

  • Unrestrained cheat days ruin progress because when you cut, the increase in appetite can lead you to eat way above your maintenance calories if you aren’t careful. I’m a fan of calorie cycling. I like to do a higher deficit of 1000-1500 5 days a week, then have two days when I eat at, or slightly above my TDEE. Keeps me sane and leaves a comfortable amount of space for treats.

  • Great video Sean and this is what so many people, including myself, need to be reminded of. Consistency is so important and not letting random jumps in your weight throw off your goals is important. I have definitely found this, expect your weight to fluctuate throughout the week. It’s the overall picture of gain or loss or maintaining that you need to watch for. It’s so easy to get consumed with this. I’m lean bulking, and I am very conservative with calories, yet when I have a couple days that I don’t track my weight jumps up several pounds. Even though I KNOW I didn’t eat 3500 calories over maintenance. It’s a mind game, keeping the right focus and positivity can help improve your life while working towards a goal. Thanks!!

  • I dont need to watch the video,
    The obvious answer is no, not to be a douche, but it’s fuckin common sense for any idiots that really asking SMFH����
    Just like if you eat good for one day it’s not gonna make a difference!!!!
    Consistancy is the key, Dummies!!!

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  • I got hammered for five days straight on a vacation and lost 4,2 kg in that time on the scale as i barely ate and drank (other than beer) and puked out everything i did eat. How much of a difference do you recon that would make?

  • I have been away from the gym for one year but I am now back with bigger goals than ever! Please follow my journey back to being fit:) My first video will be up in a couple of days!!!

  • I’ve lost 56 pounds since January and definitely what has helped me is my cheat days. But I don’t have a cheat day. I have a cheat meal. As in only one day a week, I will have one thing to eat and that’ll be my cheat meal. That way I satisfy my unhealthy cravings with out overdoing it. So if I’m gonna eat a burger and fries that’s all I’m eating for the day. And then I fast for the next 24 hours. And it’s worked so far. I’ve definitely had occasions where I slip up and ate too much at like a bbq. But you restore balance by making sure you’re strict the week before and after. And when I decide I’m not going to have a cheat meal on the weekend, I allow myself to have one bad thing to eat on my non fasting days, non cheat meal day. For example I eat three days of the business week. I keep to my healthy scheduled meals. But then I’ll also calculate one stroopwaffle, or a scoop of ice cream or one cookie into my meal for the day as long as I’m still under my caloric intake for the day. And that works for me as well. I realize for others that’s really hard to have self control to have just one, it’s something that took me time to learn as well. Instead of taking the whole bag of Doritos with me. I’ll get a tiny bowl and pour a little in it. I get to have my Doritos but without the guilt. But majority of the time I eat healthily.

  • Sean do you know any good strength programs. I have been using your program for a while I gained a ton of strength anyway to get stronger even faster.

  • this made me feel great, i normally don’t allow myself to eat what i want, this gave me confidence to do it at least once a week ❤️ thank u

  • Hey.. Do u usually eat sushi with hands…. The size of sushis there is hu…!!! U should come and see the sushis in asia.. The size a triple smaller….stay healthy n fit always!!!

  • imho don’t have planned cheat meals but when you do have a craving then have what you want hopefully w/ consideration to portions and what not. if you have weekly cheat meals/days you might just overdo it when you didn’t really even want to. maybe save those cheat meals for when you go out w/ friends or have some drinks etc. best advice would just be to get back on track the next day and also on those days you do go out to drink w/ friends just get ur workout done in the morning lol:p

  • People should look at it this way as well, if you eat clean for one day but eat unhealthy for 6 days then you won’t lose any weight.

  • I don’t have cheat meals. I have cheat drinks. For example the half bottle of soju I had with some Korean barbecue the other night

  • Lost 38kg but it was first when a lost 8-10 kg that i started to have cheatday every month it never harm me i stil lost bodyfat and weight. one time when i eas sick for 8days or 9day i eated like a cow lol lost 1,7kg started whit workout and be in cal dificit. but ya it depent on the person.

  • I’ve been having one cheat day every two months for a year while losing weight with no problems. One time I wanted to try a bit longer and had a cheat day for two days; BIG MISTAKE! It turned into 3 days, and then getting back on track was a nightmare. Stick to ONE DAY guys. They are really great for boosting metabolism and getting rid of cravings.

  • I define a “cheat” meal / day as something thats calorie dense and nutritionally void. Basically sugar is the big one. So, I try to find healthier alternatives. Like, damn I want some cookies, but maybe instead of buying oreo’s I head to the health food area and see what I can find that’s similar but better for you. That’s just an example, but if I want some oreo’s and only oreo’s will do I’ll allow myself the serving size portioned out on a certain day where I cut calories / carbs elsewhere. Just takes a little planning.

  • I am also on diet I was 70 kgs and now 57 this week was different for me I ate alott on my cheat day whatever I wanted chocolates and everything next day my weight was 59.6 then after that day it was 58:6 then I did diet for 6 days then on cheat day I checked the weight it was same as last week 57.5 idk why is it becoz I gained weight becoz it cheat day then should I not eat alott on cheat day someone plzz tell

  • If anyone’s watched the biggest loser US, at least upto season 9. You may have noticed when in a temptation challenge when someone goes from eating 1600 cals a day and burning like 800 and then in one sitting ends up eating 3000 cals, at the weigh in they end up losing a lot more than everyone else

  • Good points. On the other hand, it’s pretty easy to binge eat throughout a cheat day and end up with a 6000-7000 Calorie surplus with calorie-dense junk food. When you’re in a cutting phase with a mild 500 Calorie daily deficit, this can easily set you back nearly two weeks and lead to nearly year-round cutting if you do this on a regular basis.

    The advice to stop looking at calories from a 24 hour perspective is great. When I do end up consuming 4000+ Calories in a day, I’ve noticed that a near-fast the following day along with cardio is not too difficult due to the prior surplus of calories and results in a 48 hour period that’s not too far off from where you should be.

  • Sean, you are a GIFT to me with my 56 Birthday coming up this Friday, August 9th! I have been in a consistent caloric deficit for the last 5 months and have lost 23lbs of fat (I’ve managed to not lose much muscle since I’ve been resistance training hard during that time). I plan on celebrating Birthday #56 by enjoying some Pizza and Ice Cream!! This video is such a great GIFT for me!! I plan on enjoying my day and enjoy every bit of food!! Thank you, Sean!!

  • Yeah, I need to have some cheat meals here and there to keep my sanity. This is a life style, a life long journey… so I need to have cheat meals here and there.

  • Cheat meal once every month and you’ll be sweet. Cheat meal once every two weeks, you’re pushing it but still should be okay provided you’re working out properly and if it fits in your caloric intake

  • I’ve seen hundred of prisoners cheat 1 day a week I can attest to that and you know what that shit worked so that’s bs that you’ll ruin your results. If you eat like a lion that hasnt been fed then that’s when it’s a problem.

  • Girl… we are the same person! If I have a savory breakfast I have to have something sweet for lunch and vice versa. I don’t feel like eating basically at all on the first day of my period either and then the rest of my period I want all the chocolate

  • Sean, great video as usual. As for video recommendation, can you explain effect of light weights vs heavy weights for muscle hypertrophy ie. If we increase intensity using light weights (shorter rest periods, lifting tempo, etc.) does it have the same effect as increasing intensity by using heavier weights. Which is more efficient (for hypertrophy)? Thanks.

  • Sean my weight is 124 kg and my i need 3964 calories to maintain my weight. If i cut my calories down to 3500 on the Days i train (4 Times a week) and on my resting Days i eat 2500 calories do you Think i Will loose fat?

    I was thinking 2500 calories because im inactive those Days thats why i dont need so much food. Can you please help/give me some tips on my approach

  • Sincerely thank you I was so pissed cuz I slipped up no good reason other than it was my bro’s bday and pizza was around idk I had two slices and 5 wings went over my calories and macros today was so pissed thank you tho I feel better

  • My over all food ain’t healthy but I still try to eat lesser and cleaner.. like asian food �� it’s already guilty. I haven’t checked my weight since january it was 64 kg but now it is end of may and I don’t know what my weight is cz my scale is broken. On cheat days if I eat lavish meals I will crave them more so I just take one pleasure and all other food but in double amounts:).. it’s okey sometimes to just cave in but if u r going strict don’t think about it �� GOOD LUCK

  • Heres what I do if you need help. Mon-Thurs eat super healthy/and or good. Friday you can be more lax but don’t eat too much just yet. Sat and Sun enjoy whatever you want but watch the 2k calorie mark

  • In one is on a caloric deficit and wanting to lose some fat the cheat day is needed. The one day yes you gain, but if all the other day you stay strictly to your diet then it will actually help.

  • One of the best thing after a huge cheat day is the pump you get the day after! Back and biceps day right after a huge cheat day, always.

  • Great vid as per usual Sean. I like that you address the real issues faced by your average lifter, it gives an important perspective that other similar channels often miss you’re a great mentor.