Cheat Meals: Do They Help, or Do They Hinder Your Progress?
It’s that time of year when everyone is talking about their New Year’s resolutions, and for many, weight loss is top of mind. Along with the talk of weight loss comes the buzz about "cheat meals." A cheat meal is often seen as a way to indulge without guilt while sticking to a strict eating plan. People all over social media are asking how often they can have them and how to get back on track after indulging. While the idea of a cheat meal may sound like it could help, they might actually be setting you up for failure.
Why Cheat Meals Aren’t Helping You Move Toward Your Goals
The Word ‘Cheat’ Creates Guilt The term “cheat” implies dishonesty—both with ourselves and our eating habits. When we indulge in a "cheat meal," we’re essentially telling ourselves that we’re breaking the rules, which creates unnecessary guilt. And let's face it: guilt often leads to even more overeating. The cycle of feeling bad, then eating to feel better, can quickly spiral out of control.
Relying on Willpower Isn’t Sustainable The idea of using willpower to “stay on track” is a common belief, but when it comes to long-term change, willpower isn’t the answer. Weight loss is hard and stressful, and stress depletes our willpower. When our willpower runs low, we’re more likely to give up on our eating plan and resort to familiar, easy choices—often the less healthy ones.
The ‘Cheat Meal’ Mindset Suggests You Don’t Enjoy Your Food Plan If you need a cheat meal to stay on track, it means your food plan isn't one that you truly enjoy. Human beings don’t tend to stay committed to things that aren’t enjoyable. If your eating plan feels like a constant struggle or makes you feel deprived, it is less likely to support your long-term success.
How to Achieve Your Goals Without Feeling Deprived
So, if maintaining a healthier weight is something you’re working toward, what’s the right approach when it comes to cheat meals? Does maintaining a healthier weight mean you have to banish the foods you love? Does it mean a life without chips, ice cream, cake, pizza, or cheeseburgers? Absolutely not!
You can have your cake and eat it too. The key to sustainable weight loss and satisfaction with your eating is to incorporate the foods you love into your plan. Yes, you heard me right. A sustainable plan is one that is built around the foods you enjoy so they become part of your regular eating routine.
Instead of banning your favorite foods, intentionally incorporating them into your eating plan more often. For example, if pizza is a food you love, opt for a healthier homemade version, or enjoy a slice from your favorite pizza place as part of a balanced meal. Long-term success is built around enjoying the foods you love—without guilt.
Let Go of the ‘Cheat Meal’ Mindset
Maintaining a healthy weight does not mean sacrificing the foods you love. It’s about creating a sustainable plan that works for you—one that allows you to eat the foods you enjoy while still reaching your health goals. Let go of the ‘cheat meal’ mindset and embrace balance, moderation, and a healthier relationship with food.
If you want to learn how to build a sustainable eating plan that includes the foods you love—or want to create a healthier relationship with food—let’s talk! Send me a message or schedule your free consultation today. Take the first step, and you’ll be amazed at where you can go.
