The Right Way to Handle a Cheat Meal

Cheater Cheater: Cheat meals get a bad rap. But occasional indulgences are a normal part of eating — and research suggests we tend to think about them the wrong way. People often overestimate the physical damage of a splurge, while underestimating its psychological effects.

The Benefits: First, the good news: One indulgent meal isn’t going to derail your diet or cause meaningful weight gain. While digesting extra calories can slightly increase metabolism, the bigger benefit is psychological. Planned indulgences can reduce feelings of restriction, make eating more enjoyable, and — especially when shared with others — help people stick to their overall routine longer.

How to Do It: The key is intention. Plan indulgent meals around specific moments, like a celebration or a hard training day, rather than letting them happen reactively. Keep it to a meal, not a day — turning indulgence into the main event can increase the risk of overeating. And if you do overdo it, resist the urge to “fix” it with punishment. Shame, extreme restriction, or excessive exercise can do more harm than the meal itself.