Want to know the best way to “cheat” on your diet? The secret is realizing that cheating is OK because everyone needs a little splurge every once in a while.
Nutrition experts say you have to plan for occasional splurges as part of the long-term plan. Atlanta personal fitness trainer, Beth Lewis, offers empowering psychological advice to her clients who need a boost, “Don’t mistake set backs with failure.”
Success in meeting your fitness and nutrition goals means allowing yourself to skip an exercise class or eat a few too many potato chips and then get back on track. Being a goody-toe-shoes all of the time is just so boring.
So, since February is National Heart Health Month and March bringing the celebration of National Nutrition Month, I thought we should give ourselves a little love and understanding when it comes to setting and keeping goals to live a healthier lifestyle.
Yes, that’s right. Life is uncertain so think of dessert first. I didn’t say eat dessert first! This strategy helps you plan the rest of your meal around the rich dessert you really crave.
At a restaurant, the waiter may think you’re weird asking to see the dessert menu first, but you need information on your destination before you can map out the meal. You’ve got to have a destination in life; you’ve got to know where you’re going.
So, if you know you’ve just got to have the chocolate cheese cake or coconut cake with pineapple ice cream then you will make sure not to start with the fried calamari appetizer or the creamy New England Clam chowder!
At home you may have your eye on a slice of chocolate cake or bowl of caramel crunch ice cream, or both. So plan for it and skip the cheese and crackers before dinner and forgo the extra ladle of gravy. Save yourself for your true love, dessert!
A food diary or journal can help you keep track of your intake, so you won’t be caught going over your daily calorie limit. Research shows the most successful dieters do it and do it daily.
Your journal notes don’t have to be super detailed, but do include the types of foods, estimate amounts and write down where you were and perhaps how you felt. This will give you an insightful snapshot of your relationship with the foods you love. No place or no time to write it down?
Text yourself a message or easier yet, take a photo of your meal with your phone’s camera. Registered Dietitian and nutrition researcher, Rebecca Reeves, of Baylor University’s Diet Modification Clinic says even the simplest notes scrawled on the back of an envelope are often enough to boost self awareness of diet habits and support successful weight loss. Keeping track of what you’re eating will help prevent the mindless munching on chips while driving or gobbling candies while at your desk. Now you’ve got room for the treats you’re really craving.
The same goes for smartly dressing your dinner plate. For instance, think of blue cheese and bacon crumbles as accessories. They add flavor and flare to a dish, but too much just piles on unnecessary fat and calories. So, it’s not necessary to totally avoid the butter, gravy, cheese sauce and full fat salad dressings; just learn to accessorize sensibly. (Especially if you want to wear those skinny jeans.) For a sweet dessert or snack, add the nutty crunch of granola cereal as a topping for yogurt and fresh fruit.
If it’s a punch of flavor you’re looking for to liven up a salad or grilled chicken and fish; learn to identify very low calorie ingredients, sauces and sides that perk things up (such as salsas, hot sauce, steak sauce, citrus, vinegar, herbs, spices) while keeping calorie counts down.
Accessorize a bowl of strawberries for dessert? Did you know chocolate syrup has only 15 calories per teaspoon?
And why not seek out delicious foods that just happen to be nutritious? Chewy and crunchy granola bars are a great choice. Choose granola bars that are portion controlled and serve up healthy whole grains. Sunbelt Bakery’s tasty granola bars are made with whole grain oats and most varieties are less than 140 calories. They’re all made without preservatives or high fructose corn syrup so you can feel good about splurging on these sweet treats.
If you’re going to splurge you should enjoy it! Choose really fine chocolates so you only need a few decadent bites. It’s quality, not quantity that counts. SunbeltBakery’s granola bars, granola cereals and fruit and grain bars are delivered to communities each week so you can savor their bakery-fresh taste.
A diet study conducted at the University of Rhode Island found that women consumed fewer calories and were more satisfied when they ate at a slower pace. Nutrition researchers theorize that it takes time for your body to process fullness signals so slower eating may allow time for fullness to register in the brain before you’ve eaten too much. Bottom line: By eating more slowly the women ate 70 calories less and said they enjoyed the meal more. Whether your meal is a race or a ritual is just one facet of eating behavior that might impact food consumption.
So, slow down and let your body and soul appreciate small portions of big tastes.
Now go ahead and find your favorite splurge food and work it into your plan for a healthy lifestyle.
Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian.
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