The other night I had a cheat night. Then I started thinking, there should be a better approach to cheating. So here is my attempt to teach you guys how to properly cheat. Yes you are reading this correctly I am about to teach you the rules to cheating. We all do it, I do it, you do it, its inevitable. Nutrtion may be the most simple concept in the world, however the appliance and consistency of nutrition, may make nutrition one of the most tough everyday tasks there is! Lets be honest, the better you eat, the better you feel and look. However, this article is not to tell you not to cheat, which is damn near impossible and unrealistic, but rather to teach you how, when and why to cheat. Enjoy!
**RULES TO CHEATING**
“If you cheat once during the day no big deal. Get back on track the rest of the day. “Dont get a flat tire and just say ok I’ll just total my car!” – Alwyn Cosgrove
Cheating is helathy, stressing out so much over food every five seconds, is raising your stress and cortisol levels and is why your gaining weight. Chill out and cheat. However, EARN IT! Stay disciplined 90% of the time and eat like an adult! 10% of the time or week feel free to cheat. So if you eat 5x a day, that’s 35 feedings, 3.5x a week go ahead and cheat!
Don’t ever binge! Don’t ever eat enough for 5 people. That’s not cheating, that’s wanting to get fat and not caring about your health anymore. Eat something that tastes good but not a lot of it! That way you don’t eat hundreds of calories without knowing it! You should be able to breath and walk after cheating. Think about cheat feedings instead of cheat meals! Just cheat! Don’t indulge. Pick one item you want and enjoy. Theres a big difference! Having a slice or 2 of pizza every here and there will NOT kill you! However stop there! Don’t eat the additional 3/4/5 hundred calories after those 2 slices. And if you do have the slices, why the fries and soda too? Enjoy the pizza that you were craving. Remember a cheat is a treat so don’t over do it! You will feel guilty.
If you work your ass off, and your daily/yearly actions are healthy, then enjoy a cheat!
Wait it out before you cheat! Go for a walk, wait for a bit and your urge will slow down to stuff your face!
Be honest with yourself, if you don’t deserve to cheat don’t do it! But on holidays, the super bowl etc if you don’t cheat thats unhealthy I don’t care what anybody says! No one said you couldn’t work out in the morning before these things though or walk at night after you cheat! Remember to earn it!
Eat slower! You will eat less I promise!
Why do we cheat?
Here is a mistake that we make when we are younger. We teach ourselves to eat salty and sugary foods that are obviously bad for us. As a result, we have learned to crave these foods. Not only do we crave them, we want to eat them until we feel full. If you are one of these people and need the full sensation I highly recommend eating until you are 80% full. If that is not obtainable one of my favorite things to do in this situation is to eat an avocado, 4 eggs, a banana, and some almonds. A lot of calories but a lot of GOOD calories.
NOT ENOUGH SLEEP:
When you don’t sleep enough, your hormones will be alterd and cause us to rely on foods higher in sugars! Donuts, pasteries, sugary drinks etc. If you don’t get enough sleep at night, you need to be more stict on what time you go to bed, how you are going to bed (dark room, quiet, cold etc) and eliminating anything that prevents you from this!
Stress causes us to become emotional, which can lead us to taking it out on 6 slices of pizza!
MATCHING NUTRITION WITH OUR WORK OUT PROGRAMS:
People often struggle with matching nutrition with their goals! If you are one to do a work out where you burn 500 calories and have a job that is strenuous and you burn a ton of calories throughout the day as well, eating a rediculously low amount of calories throughout the day so “you don’t get fat” will set you up for failure come night time. You will be starving, and then reside to binging. Same goes to you body builders and power lifters, If you are doing pure strength training, with little metabolic work or cardio work watch your carb / calorie intake during this time.
Similar to the point above if you are constantly running yourself into the ground and not using nutrition in its proper form to replenish and refuel your bodies needs, then you will break down mentally and physically resulting into over eating.
PEERS / JUNK IN THE HOUSE:
I am one that if it’s in front of me I eat it. So we just simply don’t buy junk and leave it in the house or order it when we go to eat. Heres where you have to be careful. If you are in it for some serious weight loss, chances are you will have to put those friends who influence you to make bad choices on the back burner for a bit. If you don’t have will power, dont hang with those that are going to put you in a lose situation.
Same as above. If you work in an enviorment that orders food constantly and makes horrible food decisions its time to pack your food and eat alone so your not tempted.
Heres probably the worst thing you can do. How can you not cheat when going out? Portion sizes are huge, temptation is everywhere, appetizers, desserts, you name it! That turkey burger you ate, that was “delicious and healthy too” had a whole stick of butter on the roll. Restaurants are buisnesses, they want you to return. Then theres fast food which is a cheap and tasty option. However you wont look at it that way in 5 years when your in the hosipital from all the horrific diseases fast foods cause!
EXAMPLE CHEAT FEEDINGS:
(Try to do an intense work out previous to cheating at some point where you break a nice sweat and also try to walk for an hour or two after cheating)
2 slices of pizza / water
Grilled chicken / cheese fries / water
A soft pretzel / water / bag of almonds
Cheesesteak / water (THAT’S IT)
Pasta (a small bowl) / 1 slice of garlic bread not 2 / 2 meatballs not 6 / water
Beer / water / beer / water / beer / water drop it low in the club and then go home!
Listen, if I could never cheat or could get you guys to never cheat then I would. However lets keep it real, that’s not possible. We only live once! However these steps and this approach is how cheating should be done! Remember never binge just cheat! Any questions let me know!