The concept of a cheat meal is obviously tempting for all of us. After all, who doesn’t like the idea of a guilt-free indulgence? But there is a huge difference to how those cheat meals are initiated, with one approach being essential to long-term change, whilst the other will lead you time and again to slipping off your nutrition change.
Planned Treats vs. Temptations
When you plan a treat, you’re engaging the more thoughtful and rational part of your brain, which we can refer to as the logical Human, rather than giving in to the impulsive cravings and immediate desires that often arise from the easily tempted side of our brain, which we’ll call the Gremlin. Planning your free meals in this way has several advantages, so let’s explore those now!
Advantage 1: You’ll create a better balance.
Cheat days can easily derail progress if they’re too frequent or excessively indulgent. For instance, indulging in a full cheat day every week can counteract the calorie deficit you’ve worked hard to achieve throughout the week, potentially stalling or even reversing weight loss. This pitfall is often fueled by the Gremlin, who will try to convince us that such frequent indulgences are harmless or even deserved, despite the long-term consequences.
However, when we approach cheat meals with the rationale of the Human, we’re more likely to find a balanced approach that aligns with our goals while still allowing for enjoyment. For instance, by planning ahead and maintaining perspective, we’re more inclined to choose a treat meal rather than an entire treat day. This approach not only satisfies cravings but also ensures that occasional indulgences support rather than sabotage our overall progress.
Advantage 2: The temptations don’t build momentum.
Temptations often work like snowballs, growing larger and more powerful as they roll along. Each of the Gremlin’s temptations you give in to increases the likelihood you’ll succumb to future ones, creating a cycle where indulgences become more frequent and harder to resist. This is because the brain begins to associate giving in with immediate satisfaction, reinforcing the behavior over time and strengthening the pull of future temptations. Left unchecked, this pattern can quickly spiral out of control, making it challenging to achieve long-term goals.
However, by pre-planning indulgences with the logical Human, such as scheduling a cheat meal, we can avoid this negative momentum. When the indulgence is deliberate and anticipated, your brain perceives it differently—not as a spontaneous lapse in self-control but as a controlled part of your routine. This removes the element of impulsivity that fuels the snowball effect, helping you enjoy the treat without it triggering a chain reaction of further indulgences. By framing the indulgence as part of a plan, you can satisfy cravings while maintaining overall discipline.
Advantage 3: We can plan an exit strategy.
One of the toughest parts of cheat days is returning to your usual routine afterward. This is particularly tricky if your cheat day includes foods you typically avoid because they can spike cravings in the following days.
Indulgent food is moorish. Meaning once your brain has experienced some, it becomes more likely to want more in the future. This can quickly lead to a planned cheat meal being followed by a spontaneous indulgence, causing the snowballing of eating off plan to begin.
This risk is further increased due to the fact we often overestimate our ability to snap back into healthy habits. This optimism—fueled by the Gremlin—can lead us into a cycle of indulgence, with cheat days turning into cheat weeks.
By arranging the cheat meal beforehand, we can put some consideration into our “exit strategy”, or in other words, how are we going to eat on plan at our next meal. This structure can help you refocus and maintain momentum; it stops the risk of temptations gaining momentum, instead building momentum for eating on plan again.
Final Thoughts
In conclusion, while the idea of a cheat meal may seem like an enticing break from discipline, it’s crucial to understand the difference between planned indulgences and impulsive temptations. By using the logical Human to plan your treats, you can create a healthier balance that supports long-term progress rather than derailing it.
Planning ahead not only helps maintain control and reduces the risk of spiraling temptations, but it also provides an opportunity to incorporate an exit strategy, ensuring you return to your routine with ease. Ultimately, the key to lasting success lies in mindful decision-making and creating a balanced plan that allows for enjoyment without compromising your overall goals. By striking this balance, you can indulge without regret and stay on track toward the lasting changes you desire.
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