2 Cheat Days in a Row: What Happens Next?

There is a Chinese proverb that says, “Too much of something good is bad.” Cheat days are initially good for you. 

But what happens when you take 2 cheat days in a row? 

Back to back cheat days won’t kill you. It won’t even hurt you physically in the long run. So, relax. No point regretting it now. But it did set you back depending on what you ate. Instead of freaking out, just focus on getting back on track. Also, do not repeat this and stay true to your goal.

You are probably feeling bad and wondering what you should do next. Well, no worries. We are here to comfort you and tell you what’s next. So, calm down, sit tight. We are looking for redemption tonight. 

2 Cheat Days in a Row: What Now?

So, you have had two cheat days in a row. It’s not a big deal, so there’s no need to feel guilty or torture yourself mentally. We have prepared a guide on how you can get back on track ASAP.

Step One: Calm Down

Accidents happen. Even if you have strayed from your goal, you can always catch up. For that, you have to stay focused.

If you keep on beating yourself up, you will lose motivation. This might cause you to drift away even further. So, no more guilt trips for this.

Also, do not be over-motivated. You took two cheat days, that doesn’t mean you have to starve for four days. Get back to your usual routine and stick to it. Remember, balance is the key.

Step Two: Assessing the Damage

Cheat days don’t harm you, but they definitely drift you away. The setback totally depends on what and how much you have eaten. So, try to recall and assess how far away you are now from your usual course. 

If you eat like a normal person, then you don’t have much to worry about. But if you eat too much, like, 5000 calories in a day, then that’s different. Still, nothing is irreversible, so don’t panic even if you did.

So, you might be asking, will 2 cheat days make me gain weight? 

Technically, yes, two or even one cheat day can increase your weight by up to 2-3 pounds. It happens because of excessive carbohydrate and sodium intake. But this is temporary. If you get back on track immediately, your body will lose the extra weight within 1-2 days. 

Or, you can use Lanta Flat Belly Shake to lose weight faster.

Step Three: Getting Back on Track 

You have had your fun; now it’s time to get to work. Get back to your regular diet as fast as possible. Preferably from the next meal. You don’t need to get overworked, but try to close the gap.

Here are some tips for you to try out:

Intermittent Fasting

You can always utilize intermittent fasting after cheat day. You can fast for 12-16 hours after your cheat day. This will turn on the “fat-burning” mode of your body. Which will reduce the extra level of blood glucose and the body will start to stabilize itself. 

Workout Session

You can also plan a workout session after your cheat days. But don’t overdo it. Most people will do a 2-hour long cardio session after a cheat day. That will do more harm than good. 

Try to do a set of light, free-hand exercises. Maybe some 15-20 min cardio and/or some weight exercises. Keeping it light and simple should do the trick.

Step Four: Reflection

When you get some alone time, think about what happened and why. What were you looking for? Try to find out the reason behind your cheat days.

It’s not a big deal if you do it once. But it can turn into a cheat week or cheat month if you’re not careful. So, don’t be too casual about it. 

Step Five: Take Care of Yourself

Always remember to take good care of yourself. After all, you are working hard to be healthy. So, do not take any kind of stress.

If you didn’t already know, stress can cause weight gain. High amounts of stress can raise the levels of cortisol in your body. Cortisol can increase sugar cravings, which may lead to more consecutive cheat days.

So, to prevent that, you can-

Eat Healthy

Your post-cheat day meals should consist of lots of vegetables. Cheat days are all about high-calorie meals, so balance them with low-calorie meals. Flammkuchen, a vegetable dish, could be a great example of a low-calorie dish.  

Get Enough Sleep

Don’t neglect a good night’s sleep, it’s very crucial to your health. Lack of sleep can trigger high cortisol levels, also known as the stress hormone. Which can lead to weight gain.

If you still feel stressed, then you can try Organifi Green Juice. 

Don’t Make the Same Mistake!

You now know what to do after you have had consecutive cheat days. Now, you need to make sure that this does not happen again. All you need is to strictly follow some rules and a bit of willpower.

So, here goes-

Rule One: Don’t Have Cheat Days

Forget about cheat days altogether. We know it might sound a bit harsh, and you are probably thinking, are cheat days bad? 

Well, no, not entirely. It can be motivating for some people. But it can lead to dietary failure. You might start binge-eating and lose focus on your goal. Your cheat days might soon turn into cheat months, and suddenly you’ll stop following your diet plans. 

Experts suggest having cheat meals instead of cheat days. It’s a much healthier and a lot less risky option. In case you must have cheat days, but can stick to your goals, then your decision.

If you do choose to have cheat days, then you don’t need to have one every week. You can 

Rule Two: Make Healthier Choices

It doesn’t matter if you are having cheat meals or days, don’t go all out. Make plans beforehand, about what you’re going to eat. Control your calorie intake. You can have a great cheat meal/day and still make healthy choices. 

Here are some of the best cheat meal ideas you can try:

MealMain IngredientsCalorie
Buttermilk Fried Chicken TendersChicken, Buttermilk 925 
Mac and CheeseMacaroni, Cheese807
Spaghetti PieSpaghetti, sausages, milk, cheese642
Quiché LorraineFrozen pie crust, bacon, eggs616
Chocolate MousseButter, Chocolate415

Make sure to eat what you crave. But avoid eating meals that are too salty or have too much fat. The key to having a healthy cheat day/meal is to eat mindfully.

Besides eating healthy, you have to be drinking plenty of water. It’s very important to stay hydrated. We can’t stress how important this is. Along with that, you should also avoid drinks that include alcohol, caffeine, or too much sugar.  

Rule Three: Stay Motivated

You have to have strong willpower for this. If you don’t, you might do this again and again. At some point, your body fat won’t be manageable. 

So, if you feel like you are losing motivation, talk to your peers. There are videos you can watch, and maybe support groups you can join. It’s okay to fall, but what matters is to get back up. 

Rule Four: Exercise

You don’t have to go to the gym and get shredded. But you do need to get your body moving. Make a habit of taking evening walks or early morning runs. It’s better if you can throw in some light exercises.

Here is a list of free-hand exercises you can do at home,

  • Squats
  • Side Bends
  • Leg Raises
  • Freehand Skipping
  • Jumping Jacks


Do cheat days ruin progress?

No, to be frank, one cheat day can not ruin your month of hard work and progress. You can have a great cheat day if you eat sensibly. For some people, cheat days work as a source of motivation. But, frequent cheat days definitely set you back. So, it’s important to practice mindful eating. 

Why did I gain 5 pounds overnight?

Dehydration will retain excess water in your body. Which can be the cause of gaining 5 pounds overnight. Other reasons behind this are having an intense workout session, drinking too much, having a salty meal, being pregnant, having your period, being on special medication, etc.

Should I fast after a cheat day?

It’s actually a great idea to fast after a cheat day. Fasting will help you burn the extra calories and lose the toxins that you gained from a cheat day. You don’t even need to fast for the whole day, just skipping a meal or two could suffice. But it’s optimal to fast for 12-16 hours for better results.

Final Words 

So, now you know what to do if you have 2 cheat days in a row and how not to have them again.

We hope you can stay motivated, and stick to your plans. We would like to hear your story of struggle. Let us know in the comment section. 

We will be signing off now, so do take care until we meet again.

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