How to Cheat and Still Lose Weight

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     Fitness Tips For 1/18/2017
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How to Cheat and Still Lose Weight
There has been an enormous amount of empirical research done on diet,
nutrition and "cheating". But, we don't need proof to tell us that 
stopping foods you love to eat because of a "diet" can lead to 
cravings that leads to breaking the "diet".

A respected nutritionist on fat-loss David NW. Grotto, RD, LD, says 
sensible fat-loss needs to be done holistically using what he calls 
"structured cheating". He explains that the key to success in fat-loss
comes from controlling your cheats, but cheating with full 
consciousness, licking your lips, pigging out but then you move on, 
it's a planned binge.

David Grotto calls it sensible splurging and says that anyone can 
follow a very strict diet plan for a few days or a week, achieving a 
healthy lifestyle for both body and mind, comes from following a 
structured plan and not just random cheat days.
 
Below are a few simple steps that anyone can use when the objective 
is fat-loss, whether you're a bodybuilder or not. The first and most 
important step is being honest and making a list, long or short of 
all your "splurge foods", foods you have always loved and always 
will.

When you're on a fat-loss diet you need to look at food that are 
complex and use a lot of energy to process, food like whole grains, 
fruits and veggies, broth-based soups, lean meats, eggs, seafood, 
salads, with some low fat dairy. These foods will fill you up and 
"tame" your appetite, explains Marisa Moore who is the spokesperson 
for the American Dietetic Association.

The author of Mindful Eating, Brian Wansink, PhD says to chew your 
splurge food slowly, enjoy it and select the best quality when you 
splurge, like a treat. Let all your senses enjoy, serve it with 
colorful garnish on a pretty dish, eye appeal. When you know your 
vice it helps, the list is important because if you're a dessert 
lover for example, you can look at a dessert menu and budget the 
calories you splurge on to what matters most to you.

For example, instead of having 3 doughnuts rather have a small piece
of creamy cheesecake so you can enjoy the moment. The objective is to
concentrate on quality not quantity, it comes from indulging your 
senses to the max, for a limited and specific period or calorie 
count.

Re-learn to taste your splurge foods, not like eating when you're 
watching TV when you don't taste anything you put in your mouth. 
Chewing and tasting your splurge foods is important. The idea is to 
slowly take full control of your splurge foods so that you have a 
little every day, like a reward.

For example, if you love chocolate and you eat a piece of dark 
chocolate to satisfy your craving without eating too many calories.
One can use this idea in your daily diet plan by taking out half the
mayonnaise you use on your chicken salad and replace it with 
unsweetened yoghurt.


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