The weight loss expert said there are simple things you can do to stay on track
A fat loss coach has shared a common reason many people struggle to lose weight. Discussing cheat days, he explained that while many believe they are doing them correctly, they often make critical mistakes.
Patrick Wilson, also known as @gainsbypat, highlighted four common errors people make on their cheat days that can hinder their progress. A cheat day is a planned break from a diet, typically once a week, allowing individuals to enjoy foods they usually avoid, such as pizza, sweets, popcorn, or ice cream. So, what are the four mistakes we should steer clear of?
1. Calories
In his TikTok, the coach stresses a common mistake is all to do with calories. He explains: “You went over your calorie goal by 2.5-3 times your normal amount.
“You’re supposed to be around 1,500 calories to be in a deficit. If you had 3,500 or 4,000 calories in a day, you’re at best going to be at your maintenance calories for the week. At worst, you might gain some weight.”
2. Too many cheat days
Patrick noted sometimes self-control slips, leading us to consume more than we originally planned. He explains: “One cheat day turns into multiple cheat days – or even cheat weeks.”
He adds that if you keep indulging in king-size Kit Kats, pizza, burritos, ice cream, brownies, beer, and more, and find yourself in a “can’t stop, won’t stop” mindset, you’re likely to lose progress.
3. More weight
In his third reason why you’re probably not losing weight despite being on a diet, he notes that “getting into the habit of having cheat days once per week” is not great.
“Then the weekend comes around, you have one big high-calorie day, progress is again at best, probably gonna stall out. Or you could end up taking a few steps back” and putting on more weight.
4. Get back on track
The coach stresses that after a cheat day, as long as it’s done correctly, it’s essential to get back on track. Even if you’ve slightly overindulged, the key is to start fresh the next day and not give up.
He stresses: “The most important thing you can do is get back on track right away the next day after that cheat day or a cheat week. As long as you stay constant with your calorie deficit and you’re getting enough protein, you will gain all your progress back and then keep making even more progress.
“One high-calorie day does not ruin everything, as long as you don’t let it. But those are some things to work on so you don’t spiral into actually losing some of your progress.”