A study conducted by Australia’s University of New South Wales found that just three days of cheating was enough to undo dieting efforts.
Here’s how to do it without going overboard and doing more harm than good.
1. Have a Plan
Strategic cheating doesn’t just give you something to look forward to, it can also help you make sure you enjoy the meal.
Decide not just when you’re going to indulge, but in what. Dessert? Drinks? Or maybe you want to dig into a big plate of pasta or bread? Whatever it is, focus on one indulgence and save the rest for another time.
2. Anticipation
Don’t feel guilty about it. Rather, think of it as a well-deserved treat after a week of hard work and let it motivate you to work out a little bit harder before and after.
3. Bank Some Calories
Minimize the negative effects of your cheat meal by saving some of the day’s calories, especially those from carbs and fats, earlier in the day. This will not only save some calories, but will help rev up your fat burning.
4. Don’t Go In Starving
Saving a few calories for your cheat meal can be helpful, but fasting before your feast is likely to backfire. Not only are you more likely to overeat, but your metabolism may drop, causing you to conserve rather than burn calories.
5. Plan a Healthy Pre-Cheat Meal
Be sure to enjoy a meal with high quality protein before your cheat meal. A large green salad with grilled chicken breast for lunch before a cheat dinner, for example, will minimize your calories from fat and carbs while keeping you full enough that you aren’t famished at dinner.
