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From “Cheat” to “Reward”: Rethinking Indulgence on My Fitness Journey

I’ve talked about “cheat days” before, celebrating a “conquered” one in my last post. But after reflecting, I want to dive a little deeper, share some updates, and honestly, even challenge the term itself.

What is a cheat day? Is it beneficial? Do you need one? How often can you have one? The fitness world is flooded with questions and a million different answers. Personally, I don’t think cheat days are necessary, and I actually dislike the term “cheat day.” So, even though I’ve used it in the past, consider this my official transition to calling it a “reward day.”

At its core, a “reward day” is a strategy in a fitness journey where you treat yourself to foods you’ve been craving or avoiding. This serves a couple of purposes: First, it can potentially boost your metabolism. Our bodies are incredibly efficient at conserving energy when calorie intake is consistently low. A strategic influx of calories can signal to your body, “Hey, no need to conserve! We’re eating enough, so let’s use that energy!” Second, and perhaps more importantly, it offers a mental release from the stress of strict dieting.

The Misconception of the “Cheat Day” Trend

However, I believe the way “cheat days” are often portrayed on platforms like YouTube can trigger unhealthy behaviors. We’ve all seen those videos of bodybuilding or bikini competitors, post-show, absolutely demolishing eight Krispy Kreme donuts in one go, exclaiming, “Oh my gosh, it’s sooooo good!” It almost becomes a trend, an aspirational goal: “I want to be cool like them! I’ll put myself through hardcore dieting just to reward myself by pouring butter into my mouth, drinking whipped cream, or eating a whole pizza with triple burgers!” And yes, I was once one of them, wanting to be “cool” like that.

But let’s be real: eating 20 donuts in a day, especially right after a period of restricted eating, is definitely not a good idea for both your body or your mind. Physically, consuming that much oily, sugary food after a long period of abstinence can lead to extreme bloating, poor digestion, and you’ll almost certainly feel physically awful the next day. Mentally, it can be an explosion, a trigger that leads to a spiral of craving more and more sugar and fatty foods. I’ve been caught in this trap many times over the past two years, and it’s been a tough but valuable learning experience.

Ideally, a successful “reward day” involves simply eating a little more than usual. It’s not about a sudden 10,000-calorie bomb. You still aim for a balanced intake of protein, carbohydrates, and fats as much as possible, just in slightly larger portions or with a few more indulgent choices.

My “Reward Day” in May: A Learning Experience

Now, let’s talk about what I actually ate on my “reward day” in May. I had a chocolate glazed donut, two anko-butter breads (sweet bean paste and butter on bread), one croissant, a Kouign-amann (a rich, buttery pastry), a fruit tart, and a hamburger. Plus, my regular meal of white rice, chicken, and broccoli.

You might be thinking, “Umm, that sounds a bit like the examples you were just complaining about!” And you know what? I think so too! Ha! I definitely ate more than I planned, and yes, it was probably not ideal for my body in that moment. However, emotionally, I felt incredibly good. It was a planned “reward day” after a significant personal accomplishment, and I genuinely enjoyed every bite without guilt.

The most crucial key was that, as I promised myself, I did not let it drag on for days. It was strictly one day, and I returned to my regular diet and workout routine the very next day. So, one takeaway here is: if you are truly confident in your ability to stick to just one reward day with whatever foods you crave, and then immediately return to your normal routine, it might work out for you.

Post-Reward Day Realities (and Why Not to Panic!)

As promised in my previous blog post, here’s my body composition data after that “reward day”:

You’ll notice a significant jump in weight the day after the reward day. This is one of the most important things to remember: you cannot truly gain “fat” in one day. Just like you can’t build muscle in a day, gaining significant fat takes time. The majority of that weight gain is from the sheer volume of food consumed, along with increased water retention (especially from higher carb and sodium intake). So, please, do not freak out and think, “Oh no, I gained fat in a day! This never works, whatever, I’ll just eat whatever I want now!” As you can see from my data, my weight gradually dropped back down afterwards. And I still lost a little more fat to 21.7%!

The Ultimate Goal: Guilt-Free Enjoyment

Overall, I truly believe the idea of a “reward day” (or “cheat day”) isn’t ultimately necessary in the long run. Life happens, and occasional indulgences will naturally occur. I think the ultimate destination I’m personally aiming for is simply to enjoy food occasionally without any guilt, and to move or exercise regularly without feeling obligated. It sounds incredibly simple, but that’s the genuine freedom I’m striving for. I’m still working on it, learning every day, and I’m excited to see where this journey takes me.

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