If you’ve followed me for any length of time you know that I despise the word and concept of DIET as it means a temporary change in nutrition to achieve a single (and misplaced) goal. Along with my aversion to the word diet and dieting in general, is the commonly associated word CHEAT.
I often hear people say I cheated and ate something bad. The problem with using the word “cheat” (and bad) is that it implies a negative behavior and sets your brain up to rebel against your goal and therefore leads one to failure. Since no one can deprive themselves of the things they enjoy eating indefinitely (nor should they), diets always fail because the aftermath of a temporary nutritional change is to regain the lost weight/fat as the subject usually resumes eating they way they had before the diet.
So today I offer this advice to those of you who still insist on dieting – do not say that you’ve cheated or been bad when you eat or drink something not “allowed” on your diet. Food is not your spouse, you’re not married to it, lying to it, on trial, or in school – the only areas where the word cheating applies. You will be far more successful in your fat loss goals if you just acknowledge that you want to eat something that gives you pleasure and consume it, albeit ideally in a small quantity. Then resume your diet and get on with it.
The other area of “cheating” that I want to address is that of your workouts. This time of year newly motivated fat-loss seeking customers flock to gyms or sign up with personal trainers to institute new workout plans in conjunction with their new diets. Although I never hear a client state I cheated on my workout and skipped a day, the altering of their fitness plan does occur on as regular basis as the diet-cheating, just without the self-inflicted negative chastising of calling it cheating.
If you are committed to following a workout and meal plan to lose fat, then even if you’ve chosen to do so for a short and temporary period of time – don’t cheat. Workout out to the limits of your strength and endurance, and keep your nutrition focused. Again, if you veer off the diet for a meal/day, or skip a day/week of workouts, just get back on track without any negative shaming of yourself.
Ultimately you will only succeed at permanent fat loss if you change your approach to nutrition on a long-term basis, while still keeping the less “lean and healthy” foods to a smaller and more moderate level (quantity). Eat 6 times a day and drink lots of water. Simultaneously prioritize and schedule high intensity workouts (both cardio and weights) 3 times a week at a minimum. Remember to change up your workouts (increase intensity and/or time spent) at least every 6 weeks so you do not plateau. Also remember that if you start building more muscle mass you might actually need to eat more — but eat smart!
This is the only sure-fire way to reduce your body fat for good! So don’t cheat – just make a health plan and remind yourself that it’s okay if the plan changes or your get off track briefly. It’s all about the long haul.