Our expert says:
It depends, I guess, on how much you see and just how much you eat on that off day. I do think that having a day of letting yourself 'go' a little bit is not a bad thing, but you can undo a lot of hard work in a really short time if you are not careful, so try to control it if possible! In fact, I would even suggest that you should probably spread this 'indulgence' out over the week,and give yourself one small treat seven times a week, rather than just pigging out once a week with regularity.
Then the same goes for smoking - of course, zero is better than four. I don't think that you should beat yourself up about it though, considering that 4 already represents a decrease on the past. I am a big believer in small, regular changes, and that means that you should be aiming for a gradual cut back. The goal should be to stop smoking altogether, because yes, it is bad for you, but if we are realistic for a moment, the chances of cutting it out altogether are pretty slim. Therefore, rather smoke a couple as long as you are exercising and over time, try to reduce this, and eventually, you will have kicked the habit!
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