How To Eat When It’s Not Your Cheat

Food Guilt


How To Eat When It’s Not Your Cheat

I’ve put together my top tips to help you survive a 2nd cheat night.  It’ll hopefully help you to maintain or at least limit the damage you do.

If you’re goals include losing weight or toning up, it’s very tough sometimes to strictly stick to just 1 cheat night or meal.  There will always be extra parties, weddings, business dinners, birthdays etc, that mean it’s 2 days or more, of not following your food and training plan.

This is not meant to be tips that you can use more than very occasionally, they are tips to help you survive the occasional unavoidable extra night out.

Food & Exercise

  • Have a low calorie and low carb salad for lunch with plenty of protein to fill up on.
  • Eat a healthy meal before you go to the pub.
  • Always remember that when eating out you are the boss, don’t be afraid to ask for “more of this” or “less of that”.  Focus on the protein and vegetables but much less on the carbohydrates in the meal.
  • Dont be embarressed to ask for extra portion of chicken or fish, instead of potatoes for example.  If it costs more but rescues your week and means you make progress, the extra couple of euro will be worth it.  Especially if your job is paying for it.
  • Starters are the easiest to pick healthier options.   Soups, salads, kebab skewers, prawn cocktails, chicken wings etc…  Chicken and fish based main meals are usually lower in calories, best to avoid high carbs like potatoes, rice, breads, pastas, noodles etc…
  • Have a starter instead of a desert.  Some deserts can have as many calories as the main meal!
  • Get in some interval training the same day of the cheat and also the next day.
  • Don’t weigh yourself more often than you normally would, it can be very disheartening.  Get back on track as soon as you can.
  • Plan and prepare a healthy breakfast for the next day.  It’s very easy to do as much damage hungover, eating bad foods the following day as well.


  • Order white wine spritzer to water down how much alcohol you consume.
  • Or if you want to avoid drinking alcohol altogether, say you’re taking antibiotics for a chest infection, it’ll stop any badgering from friends to drink, straight away.
  • Drive to social events to force you not to drink.
  • Drink lots of water to reduce how much alcohol you drink and it’ll help avoid a bad hangover the next morning, so you can get back on track straight away.
  • Spirits with soda or tonic water and lime etc will be the lowest in calories, next is wine and the worst is beers, ciders and stouts.   Portion control will be crucial when it comes to alcohol. See my previous article on lowest calorie beers.

If you figure out how to binge drink 2/3 nights a week and lose weight or tone up, let me know.  We’ll be trillionaires overnight and can buy private islands somewhere 😉

Always remember, that once you reach your target dress size, weight or body fat % you can relax a little but to get there, you have to be strict and work hard.  You will of course have bad days, but don’t be too hard on yourself, if it’s a very occasional lapse outside of cheat night.


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author: Andy Kenny