Contrary to what you may have heard, incorporating a treat day into your routine is not a bad idea. It is important to occasionally allow your body to relax from your discipline and plan a treat that you are craving.
The question is how much can you enjoy without sabotaging your health and fat loss goals? It is simple; make a point of eating clean 90% of the time and allowing for 1 or 2 small treats a week, just as long as you do not go overboard! Here are three easy guidelines you can follow so you do not over indulge with guilt:
- Hit your Weekly Nutritional Goals and Keep Track. Plan to stick to your healthy diet 90 percent of the time and track what you are eating on a daily basis. It sounds simple, but once you start tracking you will adhere to your nutrition plan and be more aware of what you are eating and when. You will be surprised at how easy it is to skip a meal or grab a high sugary snack when you’re short on time and you are not prepared ahead of time.
- Lose the Guilt and Stop calling it CHEATING! When you mentally think of cheating on your diet, it sounds bad and leaves you feeling guilty. I prefer to think of it as a treat meal that is earned and should be savored. Enjoy it and then get back on your plan right away. If you go out to enjoy a nice dinner with wine and dessert it is not cheating unless you have gone off your original plan. Have a weekly plan, including your treat meals and stick to it. You are simply rewarding yourself for a great week and meeting your nutritional goals!
- Plan your Treat. Most of the guilt comes from splurging or binging on foods that you have not planned during your week. If you plan ahead and reward yourself for a week of sticking to your nutrition and exercise plan with a cookie or glass of wine then that mentally feels different. Plan your treat so that you can truly enjoy it!