Q: What are your thoughts on “cheat meals”? I haven’t cheated in four months, and I am down 30 pounds. I was told to “cheat” to increase my metabolism. But I feel miserable after. I don’t think my stomach is used to bad food anymore. —MILISSA SIBLEY WEESNER
A: Thanks Milissa. My thought is that “cheat meals” should not be used as a technique for increasing metabolism. Increasing metabolism should happen through exercise that leads to lean muscle mass and to body-fat ratio synchronization.
I am not a fan of diets in general and certainly no diet that eliminates whole food groups.
Our bodies are all a little different, and people react differently to different foods, but there are also some rules that pretty much apply to everyone.
Eat moderately and across the board, and stay away from processed foods and refined sugars. I like to tell clients, “If there are more than six ingredients on the label, and you can’t pronounce some of them, then avoid them!”
It is very trendy right now to avoid all carbs and eat more protein, but for most people, eating complex carbohydrates is not only acceptable, it is desirable. Carbs are your “go-to” source for immediate energy and should include lots of whole grains and fiber.
Milissa, the key is to eat reasonable meals. Most of us understand what that means, but we have difficulty sticking to healthy eating because we go extreme. Eat smaller meals more often to fuel your body, and move more. Burn those calories through sustained movement at various times of the day. If you have a desk job, get up and move around, do stairs, walk around the building, squat, march in place. Just move more! Use your food for fuel so it doesn’t store in your reserves as body fat.
“Cheat meals” are relative, but if you are feeling guilty when you eat something then you know is not exactly healthy for you. So take responsibility for that decision by doing some additional movement, and give yourself a “guilt break.” Take back your power through that movement or exercise, and remember every second that clicks by is a fresh second to recommit to making healthier choices.
Most of us do not eat perfectly all the time—and how boring would that be—but the difference between people who stay in a healthy weight range and those who don’t are the ones who maintain the balance between their caloric intake and output.
There is no easy path to weight loss and maintenance, but there is a very easy formula: What you put in must be put to good use as fuel for living a healthy life.
