Hi guys , it's Joanna here .
So you have been extremely dedicated to your fitness plan and consuming a well balanced diet to achieve your fitness goal .
But let's be real .
It's impossible to stick to a healthy diet .
100% of the time over time , it can be unsustainable and take a serious toll on you affecting you emotionally and physically .
Hence , it's ok to let loose once in a while and enjoy a cheat meal .
What are cheat meals ?
It is when you consciously allow yourself to indulge in something you would normally stay away from for almost every meal .
You should stick to a well balanced and nutritious diet filled with vegetables , fruits , protein , whole grains and consume the right amount of calories based on your needs and goals .
However , it is normal to crave for that chocolate ice cream cheese cake or other naughty foods .
Well , the good news is having your favorite naughty food or cheat meal occasionally can actually help with weight loss by taking a preplanned approach towards eating bad .
You have the potential to speed up your weight loss .
That's because cheat meals can reset forwards responsible for metabolism and insulin regulation replenish glycogen for increased energy and keep calorie burning and fat Hoing mechanisms high .
When you know , you can be a little looser with your diet and treat yourself to those forbidden foods .
You're more likely to stay motivated and to stay on track with your goals .
So , here are seven steps to eat cheat meals and still lose weight .
Well , I'm not a fan of the word cheat .
I think it's perfectly fine to occasionally indulge , just do it smartly to simply put it .
If you have just started a weight loss program or you have just begun to adopt a healthier lifestyle , then I recommend that you have a cheat meal only once a week .
This will give your mind and body a chance to get over your withdrawal symptoms of processed or unhealthy food , which you might have been consuming for many years .
Having only one cheat meal in a week in the the beginning can also build up focus and self control for a long term success .
Once you start to embrace your new fitter and healthier lifestyle and as you start getting leaner , the frequency of your cheat meals may actually increase the lower your body fat levels are , the more your body wants to hang on to the fat it has .
And some of you might hit a weight loss plateau .
Now , in order to drop the last few pounds , you might actually increase your cheat meals to twice a week .
This will keep your body guessing and increase your metabolism to continue burning fat more efficiently .
Even your cheating needs to be recorded in your food diary .
This is the only way you can be certain that you're not completely ruining your effort for the entire week .
Remember , cheat meals should not be treated like a buffet .
It certainly isn't all you can eat .
Instead eat between 500 to 1000 calories more than your usual day .
Although a cheat meal allows freedom for you to eat what you would normally avoid .
You should still practice self control and remain focused on your ultimate fitness goal .
So choose one thing you really want , whether it's ice cream or a cake , but don't give yourself excuses to turn that one indulgence into a whole day or a week of overindulging .
Many people in the health and fitness industry actually do not like the word cheat instead .
They prefer to look at it as a reward me for all the hard work you have put in .
I'm sure you might have noticed when you try to lose weight , you become somewhat of a social outcast .
You might not be able to enjoy eating out with your family and friends as frequent as you used to .
So pre plan your reward or cheat meal and make it at a time where it is socially beneficial to you .
No matter how we avoid it , bad food always seems to be around when you're out with your family and friends .
So I like to save my cheat meal for the weekend when I can loosen up and enjoy dinner without worrying about having to say no to every temptation .
So make it a time to reward and sell it .
Read your effort .
If you associate your treats to feelings of guilt , this can further lead to loss of control over your meal .
Hence , let it go .
However , if you associate your treats to celebration , you are more likely to be in control of your eating habits and know when to stop , when you're satisfied .
This leads on to my next step .
How many of you have allowed yourself to indulge in bad food and then feel extremely guilty afterwards .
If that happens on a regular basis , it is very likely that you see food as a threat and something negative that will sabotage your fitness goal .
Just know that no one single food causes weight gain .
Weight management is based on your total calorie intake .
So if you practice moderation , self-control and seafood as nourishing both your body and soul , all foods can be part of a healthy eating plan .
I believe that in order to build a positive relationship with food long term , it has to start from within .
So change your mindset and food language instead of saying this food is bad and high in calories and I feel extremely guilty eating it .
Tell yourself this food has a lot of calories .
If I really want it .
I will enjoy it in moderation , start changing your mindset and you will gradually build up a positive relationship with food , which will contribute to a healthy weight management .
Long term .
The difference between binging and enjoying a cheat meal is that , you know , you're fully in control , fully aware and present with your meal , you're able to eat what you want until you're satisfied , not until you're stuffed .
So put effort into your cheat meals when you indulge , serve it on a pretty plate so that it's appealing to your sight , smell your food , eat your food slowly by taking small bites to fully appreciate the taste and texture .
Don't just gobble down all your food and a avoid eating in front of any distractions such as the TV , computer or doing any other activity .
Just by being more aware of what is on your plate and slowly enjoying it , you will have a much more satisfying and mindful build experience without overeating a cheat meal should always be within control .
So this means learning to give and take .
It is not a license to binge .
If you happen to be a dessert lover , just like me , then compromise and go light on your bed course .
Skip the starter drinks and choose a healthier lower calorie made course so that you can splurge on dessert .
It's all about balance .
If you plan ahead and already know what you want to order prior to visiting a restaurant then you are more likely to stick within your portion and enjoy a satisfying cheat meal .
No matter how much we plan and have strong self control .
It is impossible to be perfect throughout your weight loss journey .
Sometimes we tend to overindulge and eat more than what we intended for our cheat meal .
Or maybe you're eating more cheat meals than you planned in a week .
Everyone slips up and that's fine .
As long as you do not allow one slip up to turn into a relapse .
Don't let it be an excuse to get back into your own eating patterns .
Whenever you slip up , take note , learn from it so that you can anticipate and take control in the future to sum it up .
Rewarding and recognizing your effort by enjoying cheat meals have been proven to increase motivation and contribute to a higher success rate in weight loss .
This is because cheat meals , feed the soul and feeding the soul , keeps your mind and body at ease .
So when you're in balance with yourself , you're most likely to stay focused and achieve your ultimate goal .
I hope this video has taught you how to be smart with your cheat meals so that you can maintain a healthy balanced diet .
Long term .
If you enjoyed this video , then don't forget to give this video a thumbs up and let me know your thoughts in the comments below and don't forget to check out my youtube channel for a lot more nutritional and fitness tips and also other workout videos .
And I will see you in my next video all the best .