Recovering From a Day Of Over Eating | What To Do If You Have A Cheat Day, Cheat Meal

Today I'm sharing with you my plan for how to recover from a day of bingeing and overeating. So, if you're looking for what to do if you over eat, have a cheat day, cheat meal, or just binge in general, this video will show you how to lose weight from that day, and get back on track while you're cutting and dieting,.
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[@TheDietChef]

While I don't recommend planning binge days, cheat days, or cheat meals into a dieting phase, we're all human and these days do happen. I hope the process I use to recover from days like these helps you guys too, and can get you back on track.

[@evagenesiz7802]

I over eat :'( and to resolve that i drink alot of water and now i feel really bloted

[@hyendency2309]

I once had a day where I overate by around 13k calories lol. Me and a friend got high and he told me to bring some gas snacks and I went all out. We ended up eating all of it in one night. I’m talking everything from a whole bag of donut holes, a whole box of white cheddar cheez its, half a tray of brownies, and much much more. Point of the story is that in a few days I was feeling back to normal and making progress again. Don’t give up no matter how bad you messed up. You got this!

[@chiraggupta6600]

Love you bron

[@mollyscores]

That’s beautiful

[@jeremiah2881]

Did you fast the next day?

[@neards9612]

I love you

[@jormax6099]

Thanks for saying that

[@GoldenGrego]

I fell off the wagon yesterday. I reminded myself that in reality, I only went a little over my maintenance calories, and got back on the wagon the following day. I won't gain weight from one bad day.

[@ihockey3435]

bro I had like 10 bowls of fries today I was so consistent 😭😭😭🤯

[@GoldenGrego]

Oh damn this was a year ago. I'm skinny af now 😂 You really don't need to worry folks

[@ihockey3435]

@@GoldenGrego yo bro a question when u were cutting did u gain or maintain ur muscle mass? or did u just become skinny

[@GoldenGrego]

@@ihockey3435 Just fat loss for aesthetic reasons, but I don't know what my muscle mass was to begin with. It's probably very poor as I have Fibromyalgia

[@celiac4283]

@@GoldenGrego did u reached yours weight goals having cheat days ?

[@TheBrockwayBabe]

These are great tips, I will confess I have had to use the four day method in the past, lets just say I drowned my sorrows in more than one pint of Ben and Jerry's.

[@TheDietChef]

Hahaha I think we've ALL been there C 😉

[@markiyah9839]

I just got done eating like 12k more calories than I was supposed to eat and they were all carbs. Now I'm exercising, and plan to quit eating rice an pasta. It triggers me to over eat especially in a time like this because I'm really stressed about life.

[@ummahmedca]

I just had a horrible cheat week 😒 Back on track today with my diet and workouts. I'm not even going to step on the scale for about a week when my weight is back down. Going to keep carbs low for 3 days, then will go back to my 2:1 carb cycling.

[@liftyswifty4125]

I've binged twice in a week, I'd say I consumed about 1500-1800 calories in that binge each time, gained a lot of water weight from those 2 days, gonna just be sensible for the next couple of days and get the water off and hopefully back to what I weighed a few days ago, it's really frustrating but I couldn't help myself

[@yagzsahin851]

same here just binged 2 days ago now ı feel like trash any tips

[@liftyswifty4125]

@@yagzsahin851 hey bro, yeah man the ONLY thing you can do is just get back on it the next day and in 3 or 4 days you will be back to normal

[@surullop7122]

Yesterday i ate 4500 calories and today i was going to fast and eat nothing but i ended up eating 1500 calories, i feel so guilty but i was starvinggg

[@akhairani]

I just take thousands more calories intake in a whole week, it just kinda hard to start continuing the progress before. I started to feel guilty because I gain 3more kg. Watching this make me realize I need to accept this & start again before I go too far.

[@Taara265]

This week ate between 1300-1,800…but am burning 300-600 calories through excerize trying to lose weight. I lost about 5 pounds this week…BUT today…I felt fatigued and somehow ate over 3k calories. I am an over weight woman already, not a man! I think it is hormone related, or I just needed to eat more because maybe I have not been eating enough for my activity level I do not know. 😢 I think tomorrow will be better though, I feel a lot better after eating like today.

[@fernandochapa1433]

The way i see it, there is nothing you can do to fix past mistakes you only have control of the future. It doesn’t matter if you fall of the wagon for a couple of days as long as you are conscious that you may have more cravings the next couple of days

[@aski1529]

I was literally overeating while watching video talking about how to avoid overeating 😂

[@alessandrowarna3237]

In these 4 days I over ate by 3000 calories every day coming to a total of over 9000 calories of surplus, before overeating I had visible abs and now I have a big layer of water, now I' getting back on track and hopefully I get rid of these layer of water

[@ireneedmonds4712]

Helps me to take pictures of what i eat if I don’t want to log it in that moment

[@soniczforever5470]

Idk if I binged but dissapoinyed in how much salt I ate. My fitness tracker says I only burned 200 cals and im 5 feet 1. ive excessive fat levels im very short I feel demotivated what if 1400 cals is all I require. I tried a diet and it backfired Got 4 hours sleep last night im so annoyed at the extra fat I've put on 2 inches. Im very paranoid thats there's much more now. People say how they slimmed down during lockdown and it may frustrate some. Not really fair on some. Im prone to severe weight gain asI can't burn as much as my build is short and small. Fat levels are very high. I can get out to local parks. I just walk around flat but I don't know if it will cut it. 2 hours walk isn't enough as im quite slow.

[@paoloa6703]

Hey Joe the description is missing...need that e-book NOOOOOOW :D

[@TheDietChef]

Hey Paolo! The ebook can be found here: gumroad.com/l/macrosmadeeasy

[@UFOxBAE]

Drinking hot water afterward is a SAVIOUR

[@ssjeche]

What does it do?

[@ameerxcv1834]

It grows your muscles 🤣

[@3DOMSPEECHUNITY]

I hate myself right now just ate alot of pasta I feel like a garbage can

[@killgotkilled]

its okay bro ify tho

[@SoMuchQueso]

dont worry man i just ate like 5 bagels for the day and I feel like shit as well (cheat day went rough)

[@TheZestySoul97]

It’s fine mate. As long as you eat clean every other day and limit cheat meals to 1 day a week, it’s all good!👍

[@TxLoneStar817]

You literal answered my question I weigh in Thursday and today is Monday, 😆 I got 4 days till I weigh in!

[@MAHESHPRINCE1]

Hey joe ..Iam trying to lose weight and I started diet like few weeks ago and my routine I Usually I eat everyday before 6pm but yesterday I ate after 9pm and that too heavy meal ..can u suggest me what to do the following next day to remove this extra calories I ate...any tips

[@babymae2222]

I had a cheat week 😭

[@Cookedgurl]

Damn that's hard 🫠 I had about 3500 calories and I'm freaking out 😭

[@TimeForAli]

Why don’t you recommend cheat days, can you have a cheat meal or snack that fits within your macros?

[@unknownmuslimah5085]

YES!!! CALORIES IN, CALORIES OUT

[@user-np3ek6co6x]

Yes people like this dude are miserable

[@marwaismael6362]

you will keep binging as long as you count your calories i used to do that and it caused eating disorder

[@nikimanda1482]

I lost 10 kg, and then what happened is a lack of discipline. I atr 2 dinuts and a low calorie tortilla. Im mentally dead rn.😢

[@isabellenorah2975]

so its christmas season now andI know that ill be overeating soon three days in a row, what am i supposed to do, i know im going to loose all my progress

[@geekphysique4564]

something i realize that you look like chris spearman!!!! you two are like twins!!!

[@TheDietChef]

Never heard of that guy, but I bet he's pretty good looking ;)

[@geekphysique4564]

Joe Duff Hahah he is #No shame . he is a men physique competitor not the most popular guy but he is know I believed.

[@yangoiting]

i went 1500 cal over my limit and it was at midnight, so i was wondering if ishall do a 16h fast

[@Heartbreaker1999-o5s]

Me watching this after having 5 weeks of 5000 kcal binges 👀

[@chrismitsven8544]

Are you in contest prep? 50 grams of fat seems low

[@EdoloChannel]

I've just overeaten a LOT. Hopefully it won't take me more than a week to make up for it.

[@heronfields5923]

I can’t cheat a little doesn’t make since to me, If your going to cheat go all in but I’m only 129lbs lol.

[@ScootTooner]

It was my birthday today and I had a big dinner and cake and now I fill like shit

[@DenisaCdeni]

I feel like shit now,a cheat big day.Dont know why Im craving food when all was fine,I lost 26 kg in 4 months,and nowits slowed down Im so stressed I needed a break today I ate lots didnt even count.But Im not going to give up,tomorrow is a new day and I have to begging again i need to lose 30 more kg hope dear God helps me to succeed

[@dennylevi2582]

just binge ate 10k plus calories 2 days straight and regret it but im a real nigga im get back on track

[@princesstauf5287]

Thank you very much that really really helped me.

[@kevinc4392]

today i ate like 4 or 5000 calories of food im not super mad about it except that i couldn’t finish the fast. The fast was more of a challenge than a goal but it definitely wasn’t my intention to eat that much

[@zoeymew8]

okay lets say my goal is 1420cal, and i overate 1787(3249 total) do i make my deficit 365 the next four days then? do i do 1420 minus 365 and thats my goal? or hiw much i overate then minus with 365 orrr do i eat 3000 cal again am kinda confused at that part (i hope u understsnd what i meant here lol

[@chrissting4857]

So is it ok if I do go over like 1 a day bc I went over today but the past 3 day I was clean I barley ate but today I went over I have went over before but once last week

[@jazminet.daniel241]

Looks like you got a new camera ! Great video

[@TheDietChef]

Thanks Jazmine. It's the same camera - just had the lens setup perfectly this time :)

[@Jay-pj5tg]

How do people actually calorie count 😭😭 it seems so time consuming to figure out with every single ingredient in my cooking and what people make for me

[@mollyscores]

😣 just had 3 slices of pizza 4 pieces of boneless bites and 2 Brookies 😭😭 WHAT IS LIFE 🤣🤣

[@bushrasew]

I just ate cake and chips

[@haleycelestina6507]

I’ve binged eaten everyday this week

[@sinneruki]

Thanks Joe ;)

[@jpl3-g2b]

this week was my birthday and i celebrated different days with friends, family etc and i had 4 days of disorder. Now i look fat and tomorrow i will have guests in my house. I feel so embarrased, they will see me with this fat rounded shape look

[@uholy212]

@joe hi I'm a new subscriber to your channel there is something I'm not sure of I weigh 88gk I hit the gym 3 or 4 time a week I try to Focus on my daily protein 70.4g or do I need more. My goal is to lose body fat and have a fit look.

[@TheDietChef]

From all the info I've seen minimum recs. for strength training individuals is 1g per/lb unless someone is significantly over weight .8g/lb should suffice.

[@uholy212]

Joe Duff tyvm man :)

[@neards9612]

Fab thank you

[@manga4774]

i binged up 5 lb in one night im so mad

[@ShaquilleOatmeal755]

This feels like a dhar Mann video

[@mariakhalid9565]

whats your weight??🤕

[@TheDietChef]

Around 208lbs

[@mariakhalid9565]

great 💪👍

[@linejuss]

Good points and advice's. Now I;m doing 10 000 calories challenge ...considering maybe too make up for it.. NOT :D

[@TheDietChef]

Good luck with the challenge Linas

[@linejuss]

It seems easy..but I can bet it won't be

[@linejuss]

well I failed it ;/