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Is it okay to have a treat or cheat meal once a week while trying to lose weight?

Hi everyone,

I am new to this forum and I need your help with something that has been troubling me. I have been trying to lose weight for a while now and while I have seen some good results, I find it difficult to stick to my weight loss plan every day of the week. I have a major sweet tooth and I can't stop craving junk food, which is making it difficult for me to stay on track.

I recently came across the concept of having a cheat meal once a week, where I can indulge in my favorite foods without feeling guilty. However, I am not sure if this is a good idea or if it will ruin my progress. I am wondering if any of you follow this concept and have seen any positive results from it.

Do you think having a treat or cheat meal once a week while trying to lose weight is okay? Will it hinder my progress or will it help me stay motivated? Please share your thoughts and experiences on this. Thank you in advance!

All Replies


Hello everyone,

I have been on my weight loss journey for some time now, and while I don't necessarily advocate for cheat meals, I understand their importance. Rather than having a cheat meal, I have adopted an approach that works best for me, which is incorporating small indulgences into my daily meals.

I have a sweet tooth, and I found that avoiding all sweets would lead to me feeling deprived and eventually giving in. So, what I do is limit my intake of sweets by having a small portion of it after my regular meals or replacing it with a healthier alternative.

For example, if I'm craving something sweet, I might choose to have a piece of fruit or a small serving of Greek yogurt with some honey drizzled on top. Alternatively, I might indulge in dark chocolate, which is more filling and has some health benefits, in moderation.

This approach has been working well for me, as it helps to prevent overindulging, and I don't feel as though I'm missing out on anything. However, I do believe that finding what works best for you is essential. Whether it's a cheat meal or small indulgences, take the time to experiment and find the approach that fits your lifestyle while helping you achieve your weight loss goals.

In summary, while cheat meals are an option, they may not suit everyone. I have found that incorporating small indulgences into my daily routine works best for me, and it's something I can maintain in the long term. Whatever approach you choose, make sure it's sustainable and fits into your lifestyle while helping you reach your weight loss goals.



In my personal experience, it's all about finding the right balance. While having a cheat meal once a week can be helpful, it's important to remember that it's still a cheat meal, which can have an impact on your progress. It's crucial to plan and be mindful of what you eat during that time.

In my case, having a cheat meal once a week translated to an entire cheat day, with me indulging in all kinds of unhealthy foods. I later found that this approach was not helping me. What I did to make it work was cutting indulgence to half a cheat day and then eventually a cheat meal.

In summary, it's essential to understand what works best for you and to remain disciplined even when indulging. Having a cheat meal once a week can be a great way to maintain weight loss goals and prevent feelings of deprivation. As you continue on your journey, remember that the most important thing is to find a lifestyle that works for you and helps you maintain a healthy balance.


Hi there,

I have a bit of a different perspective on the issue. My personal experience with cheat days and cheat meals while trying to lose weight hasn't been the best. For me, the idea of a cheat day or a cheat meal usually led to me overindulging and feeling terrible afterwards. It usually wiped out any progress I had made in the previous week, and I'd have to start all over again.

For this reason, I've chosen to avoid cheat days or cheat meals altogether. Instead, I try to incorporate small indulgences into my daily routine. If I crave something sweet, I'll have a small portion of it, and make sure to log it into my daily calorie intake. I've found that this approach keeps me satisfied and motivated, without completely derailing my progress.

Of course, this approach won't work for everyone, as we all have different ways of dealing with our cravings. It's important to find what works best for you and your body. As with any weight loss journey, it takes a lot of experimentation and trial and error.

In conclusion, while cheat days or cheat meals can be helpful for some, they are not a necessity for everyone. If you find that they don't work for you, it's perfectly fine to skip them altogether and find other ways to satisfy your cravings.


Hi everyone,

I believe having a cheat meal once a week is entirely okay while you are trying to lose weight. It helps prevent deprivation and increases the chances of sticking to your weight loss plan. However, in my personal experience, I have noticed that what I eat on cheat day is crucial.

When I first started trying to lose weight, I used to look forward to my cheat day as an opportunity to eat all the junk food I could. But I quickly learned that indulging in everything I wanted made it difficult to get back on track. I'd feel bloated, and it would take me a few more days to lose the water weight caused by the indulgence.

Recently, what I've been doing is having a cheat meal instead of a whole day. I also take a more balanced approach and only indulge in food that I know won’t make me want to raid the fridge. Planning ahead of time and ensuring that the cheat meal calls for moderate indulgence has been working quite okay for me.

In conclusion, cheat meals can definitely fit into a healthy and successful weight loss plan, but it's important to be mindful of the foods you are indulging in. Be cautious of overindulgence, plan ahead, and choose healthier alternatives where possible.


Hello everyone,

One thing we must be aware of when dieting and trying to lose weight is that it’s all relative. What works for one person may not work for another. As for me, I have found that incorporating a cheat meal into my routine helped me to stick to my weight loss plan. It felt rewarding and motivated me to push through the week.

However, the best way I have found to make it work is by planning ahead. I set myself strict yet achievable weight loss goals before my cheat day comes around, and this helps me to stay disciplined and focused. For example, if my weight loss goal for the week is to lose two pounds, then by the end of the week, I ensure that I am on track to meet this goal so I can enjoy my cheat meal while still making progress.

Another helpful thing I have noticed is that it's better to avoid pigging out too excessively during a cheat meal. Research shows that overindulging in a cheat meal could lead to guilt, food anxiety and undermine your weight loss goals. So, a cheat meal that fits your lifestyle, a moderate amount of indulgent food, and proper planning are critical keys to making cheat meals work.

In conclusion, it's important to be cautious about incorporating cheat meals into your dieting plan. Ensure that you are still on track with your weight loss goals and take time to plan ahead. It is certainly possible to enjoy indulgences without hindering your progress, but as always, balance is key.


Hi everyone,

I have had some mixed experiences with cheat meals while trying to lose weight. Initially, when I started my weight loss journey, I didn't allow myself any indulgences at all. I wanted to be strict with myself and avoid as many temptations as possible, which helped me get off to a good start.

However, after a few weeks, I found myself getting burnt out and lacking motivation. I started to realize that I needed to find a way to indulge in my favorite foods occasionally so that I wouldn't feel deprived. That's when I started incorporating cheat meals into my routine.

At first, I would have a cheat meal once a week, but I later realized that this wasn't helping me, as it was often causing me to overindulge in food that wasn't conducive to my weight loss goals. So, I reduced the frequency to once every two weeks instead.

Now when I have a cheat meal, I make sure to plan ahead and choose my indulgences wisely. I aim to keep the cheat meal within reason and eat mostly healthy foods for the rest of the day. This balanced approach has helped me maintain my weight loss progress while still allowing me to enjoy some of my favorite foods.

In conclusion, cheat meals can be helpful for maintaining motivation and preventing deprivation, but it's essential to find the right balance that works for you. Adjusting the frequency and choosing indulgences wisely may take some trial and error, but it's worth it if you can find a sustainable approach to healthy eating.


Hi there!

As someone who has struggled with weight loss and unhealthy eating habits for a long time, I can understand your dilemma. When I first started my weight loss journey, I was very strict with myself and didn't allow any indulgences or cheat meals at all. However, I soon realized that this approach was not sustainable for me.

As I continued on my journey, I started incorporating a cheat meal once a week and it made a huge difference. It helped me stay motivated and gave me something to look forward to. However, I did have to be careful not to go overboard and consume an excessive amount of calories. I made sure to plan my cheat meal and keep it within reason.

Overall, I think having a cheat meal once a week can be a great way to indulge in your favorite foods without feeling guilty. It can also help you stay motivated and prevent you from feeling too deprived. But it's important to find the right balance and not let it derail your progress. Good luck on your weight loss journey!

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