What To Do After A Cheat Meal

11 Dec 2025 · 1 min

Watch on YouTube

1:23

In this brief YouTube monologue, fitness coach Eric Roberts addresses viewers who have over‑eaten during a weekend cheat meal. He debunks the common impulse to compensate with excessive cardio, fasting, or severe food restriction, explaining that a single day of overeating does not cause immediate fat gain and any weight increase is likely water weight. Roberts advises viewers to simply resume their normal training and nutrition routine without guilt, emphasizing that “absolutely nothing” needs to be done beyond getting back on track. He closes by promoting his 8‑week summer challenge, which provides structured workouts and nutrition guidelines, and directs viewers to a link in his bio for more information.

Chapters

If you're somebody who overate this past weekend, here's what you need to do to make sure you don't ruin any of your progress. When you eat more calories than you normally do, most people think they need to do extra cardio to burn off the calories you ate, or you think you need to do fasting or over-restrict your foods to make up for it. But the truth is, those 2 things don't work very well because— You usually eat more than you could burn off with cardio or over-restrict with. So, here's what you should do instead. Realize, no matter how much you overate, you don't gain fat from one day or one weekend, just like you don't get skinny from one day or one weekend. So what do you need to do? Absolutely fucking nothing. You enjoyed a bit of extra food. And you don't need to feel guilty about it or worry that you ruined all of your progress. Just get right back on track, stop overthinking it, and you will continue to make progress. Even if the scale is up a few pounds, it's just water weight and it'll go away when you get back on track. And if you want some help getting back on track, I currently have an 8-week summer challenge going on that will give you exact workouts and nutrition guidelines to follow. You can click the link in my bio to learn more.