A lot of people embarking on diets approach them with the mentality that it’s all or nothing and that they must not diverge from their paths or else their diets are over. This is not so. In fact, cheating on a diet can work FOR dieters, rather than against. Knowing when to cheat and how to do it can actually encourage further weight loss while still helping you calm your cravings. Here’s how to cheat the right way:
Get in the Right Mindset
When the body begins losing weight, it takes notice. It seeks ways to stay balanced and because of this, it will begin craving fatty and sugary foods to replace the lost weight. This can be good or it can be bad. For the dieter approaching weight loss with an all-or-nothing mentality, this is extremely bad. To be plagued constantly with the longing for a doughnut will eventually break down the mind to defeat. As a result, you’ll become discouraged and lose the motivation to continue your diet.
On the other hand, the dieter who approaches the diet with the mentality that 97-99 percent of his diet should be good and 1-3 percent can be “bad” understands that he can get away with a cheat meal – or even a cheat day — without setting himself back. This mindset is what separates diet winners from diet losers. “Motivation Tips for Men” offers some tips to help you stay encouraged during your diet.
Plan Ahead
Every dieter knows the foods that they love. Make a plan ahead of time to have those foods once or twice a week. Plan for the office party, plan for Friday night and any other occasion where the opportunity presents itself. A big advantage of scheduling your cheat meals is that you can adjust your diet or exercise routine for that day. Let’s say you want to eat a slice of cake on Friday because of a friend’s birthday party. If you know you’re going to indulge, you can work out at the gym a little longer that day or eat less throughout the day to account for those extra calories. “How to Keep a Food Journal” provides some suggestions to help you keep track of what you eat.
Eat Small Portions
Moderation is key when cheating on your diet; eating favorite foods in small quantities won’t rack up the calories or fat intake over the long term. When planning your cheat meals, it’s important to also plan the serving size. For instance, the recommended serving for ice cream is about a half a cup, which is only a couple hundred calories. By planning ahead, a dieter can pick healthy foods to pair with the ice cream so that total caloric intake does not exceed the maximum amount desired. Our nutrition and fitness calculators can help you determine how many calories you need to eat to reach your goal.
