Thilesha's Journal, 23 Oct 19

Intermittent fasting is a great way. 

Lots of water afterwards. And make sure your next meals are low carb, no sugar. That way you get rid of sugar cravings faster. You could also cut calories before your big day. So you have more on the day you will be eating high calorie foods. Google or search on YouTube about calorie cycling.  

Thanks so much guys!  

Agree Intermittent fasting for couple of days is great 

Nothing. Enjoy your birthday. Get up the next day and follow your eating plan as usual. There are no tricks to it. I tended to wake up the next day with the idea of "I've already cheated so can just as well continue this week and start over next week". I gained so much. The only thing you can do is just follow your normal day to day plan after your cheat. One day is not going to be a disaster. So enjoy it. 

I completely agree with Bernelee De Jager! Just carry on as usual! 

In my case 1 day of a friends Birthday party gave me 3kg gain, I consider that a disaster. Hence I don't like cheat days much. But I agree as well, just carry on as usual with your eating plan and the weight will shred off again. IF might speed up the recovery though. 

Water 50ml per kilo Cardio twice daily And train hard 

stop weighing yourself, measure instead 😁 

You don’t need to do cardio twice daily, high intensity interval training is far more effective and you only need to do it 3 x week and include weight training you will see far better results than cardio twice a day. Do drink lots of water though burns fat and keeps those cravings at bay. 

I have replaced the word cheat with treat... because I don't need to punish myself for eating, and then I wake up the next day and continue with my plan. I go back to gym, drink my water, do my calorie tracking and fasting and live my life. I also track EVERYTHING including the indulgences... when you know what you've eaten you'll often realise that it actually wasn't as bad as you thought it was... or it can be used to inform your choices the next time. track track track.  

Lots of water... try to cardio/gym before breakfast. Strict diet for a few days, no cheats. Weight training with cardio type exercises in-between sets are also great for burning fat. Say lat pull downs and jogging up and down the gym... and then again for 3 or 4 sets. Then something different but high intensity 

intermittent fasting will definitely help you wont be hungry for maybe first half of the day after a cheat day,drink lots of water,coffee and some dandelion tea in the morning 40mins low intensity fasted cardio then track your calories when u start eating,I would suggest zero carbs for 2 days after a cheat water comes off faster that way  

OMG. These suggestions are amazing. Thank you all so much! 💕 

For me my body remembers where it left off. So i just get back to calories counting and normal water intake and it takes about 3 for 4 days to get back to normal 

Intermittent fasting  

Strength train on that day if you can torn muscle fibres will discourage fat storage 

Drink LOTS of water on the day, don’t weight yourself the following day because you will probably gain just a bunch of water wight. But just continue to count calories the next day and maybe try to squeeze a workout in the morning of your birthday.