If your objective is weight loss, adhere to these guidelines when indulging in your favorite dessert or cheat meal.
The fundamental principle of weight loss revolves around sustaining a calorie deficit, which occurs when your calorie intake is lower than what’s necessary to maintain your weight. For instance, an active individual weighing 70kg might require around 2,100 calories for maintenance. Consuming fewer calories, such as 1,800, establishes a 300-calorie deficit, initiating a phase of weight loss.
Successfully maintaining this deficit involves steering clear of sugary and high-carbohydrate foods, as they tend to be calorie-dense. However, if you find yourself accidentally indulging in your favorite dessert or cheat meal, fret not. The forthcoming tips can assist you in preserving your deficit and progressing towards your weight loss goals.
1) Strategize Your Indulgence
Just like meal planning aids in weight loss, strategizing your cheat meals can prevent undesired weight gain. Often, we anticipate dining out in advance. If this is the case, consider forgoing your morning workout and instead exercising in the evening. This way, the dining experience can serve as your post-workout meal. Consuming high-carb foods post-workout is advisable as it can facilitate recovery. So, before indulging in your cheat meal, prioritize working out first and then dining out.
2) Skip Your Following Meal
Weight loss is a gradual journey demanding commitment to your dietary plan and calorie intake for a minimum of six weeks to observe noticeable changes. Suppose you’ve indulged in a substantial brunch surpassing your predetermined calorie limit. The optimal approach at this juncture is to forgo your evening meal and opt for a light dinner instead. Likewise, proactive measures can be taken, such as consuming fewer calories the day prior to your cheat meal. In case of an inadvertent cheat, you can mitigate its impact by opting for a lighter diet the following day.
3) Move More
Incorporating exercise alongside a calorie-restricted diet stands as a potent method to accelerate the weight loss journey. Exercise serves as a formidable means to purge toxins and shed excess water weight from our bodies. Make a concerted effort to extend your exercise regimen by 30 minutes on days when you’ve consumed additional calories, or enhance your daily activity level by increasing movement and opting for stairs. For expedited weight loss, consider exercising on an empty stomach. Doing so prompts your body to derive energy from stored fat reserves, facilitating the burning of stubborn fat.
4) Adopt Portion Management
While portion control might not be emphasized in every weight loss guide, it remains a crucial tip for weight maintenance. Portion control involves consuming smaller amounts of food. For instance, if you desire a dessert, instead of indulging in the full 700-calorie serving, opt for half, thereby consuming only 350 calories. The beauty of portion control lies in its ability to allow you to enjoy your favorite foods while staying aligned with your goals.