Connect with us

Thai Life

Excuse Buster: Weight loss without the pain

Published

 on 

PHUKET: Ah, cheat meals!

You know what I am talking about? Pizza, ice-cream, popcorn, chocolate – not good for the body in the short term, but they can help your psychology and motivate you to stay on track in the long term. We all need a break from routine and harsh discipline. I often say what you resist persists, but instead of ‘giving in’ to an urge, a more powerful choice is deciding guilt-free to indulge occasionally.

Like many things when it comes to diets, whether you would like to maximize fat loss or increase muscle growth, there are a lot of different opinions about these cheat meals.

Some experts say that even small changes from your diet plan will prevent you from reaching your goals, so they insist on strict obedience to their programs.

Others belittle the entire concept of cheating, and claim that as long as you stick to eating the right kind of foods, you don’t have to pay much attention to your overall intake.

In my opinion, both of these directions are wrong.

You can enjoy regular cheat meals, but you need to find the best way to do so.

Success with most things, including diet, comes from consistency and not from seeking perfection. The ideal diet is the diet that gets you results – like losing fat, building muscle, moving you towards more optimal health – and also suits your personality and lifestyle.

Food serves many purposes today, including:

1) Nourishment

2) Experiencing joy in its taste

3) Enhancing social occasions

Nourishment should ideally make up the large part; life is meant to be enjoyed and not lived alone in a cave. Sharing a great meal with a glass of wine and then a dessert with friends and family is one of life’s pleasures.

However, as I have seen on countless occasions, the cheat meal can quickly turn from being an empowering choice to a guilt-filled bad food fest when we go too far. So here are my rules for those indulgences:

1) Do not use cheat meals to help deal with negative emotions (like frustration, anger, pain), as emotional eating can lead to a dangerous addiction.

2) Always indulge in good company – never do it alone.

3) Eat until satisfied, and then stop – you stay in control.

4) Enjoy it slowly and savor every bite.

5) Avoid foods to which you are intolerant – gluten, for example.

6) Try to substitute better options unless it doesn’t feel like a cheat anymore – e.g. go dark chocolate (still has sugar) versus white, or sweeten your whipped cream with Stevia instead of white sugar.

7) Don’t cheat in more than 20 per cent of your meals, but many wanting weight loss should not go beyond 10 per cent.

8) Keep your house clean – don’t leave tempting sweets and foods in your cupboards.

Craig Burton is a Certified Sports Nutritionist (CISSN) with a Bachelor of Science Degree (Sports Science) and a National Academy of Sports Medicine (PES) certification.

— Craig Burton

 

Get more from The Thaiger

Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Crime2 hours ago

Court issues arrest warrant for Sia B’s father, the ‘real owner’ of Mountain B

Thailand2 hours ago

Thailand News Today | Tourism minister joins Full Moon Party on Koh PhaNgan

World3 hours ago

Monkeypox variants renamed to avoid offending people

Sponsored11 hours ago

British International School Phuket: Reflecting on 25 years of world-class education

Tourism3 hours ago

Thailand ranks as fourth most popular destination among Chinese travellers

Crime3 hours ago

Thailand sentences musician to 6 years for royal defamation

Central Thailand4 hours ago

Thai doctor slaps a 3 year old for swearing & refuses to treat him

Join the conversation on the Thaiger Talk forums today!
Thailand4 hours ago

Thailand records fifth case of monkeypox in Thai woman

Guides4 hours ago

Why you should visit a wellness retreat in Thailand

Thailand5 hours ago

Govt take a trip to the shroom to help Thailand’s depressed

Chiang Mai5 hours ago

E. coli contamination found at popular waterfall in Chiang Mai, northern Thailand

Travel5 hours ago

Impressive beachfront hotels to book in Phuket

Crime5 hours ago

Thai temple man charged with murder of alleged would-be robber

Travel5 hours ago

5 incredible beaches in Phuket to visit in 2022

Travel5 hours ago

Board game cafes in Bangkok to unleash your competitive streak

Cannabis6 hours ago

Cannabis is illegal on Khao San Road, officials call for crackdown

Thailand11 months ago

Morning Top Stories Thailand | Police to end protests, Human Trafficking | September 14

Thailand1 year ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism1 year ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket1 year ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism1 year ago

Phuket Thai food treats you need to try | VIDEO

Thailand1 year ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism1 year ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand2 years ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand2 years ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand2 years ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand2 years ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand2 years ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand2 years ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand2 years ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand2 years ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Trending