I Cheat Every Day

Of all the questions I get asked, there is one that is asked FAR more often than the others: “Do you ever eat ?cheat? foods yourself?” Ladies and gents…I proudly admit that yes, I do. Every single day, in fact. BUT (and that is a huge “but”) it is NEVER off-plan. I have custom created my own meal plan that works for me to include my “morning hug.” It helps me stay on track, fight cravings, and eat healthy every other second of the day…just by allowing myself this one little daily reward. Watch the vid to find out what my daily cheat is, and how exactly I work it into my diet in a way that keeps me moving toward my goals…not away from them.

Depriving ourselves of anything, whether it?s that delicious rocky road ice cream calling our name in the freezer, or that perfectly-glazed donut in the donut shop window, will only lead to us wanting it more!!! Oftentimes, this leads to us obsessing over those dang foods. And we should NEVER give food that power over us!

My key to success? Indulgence…in moderation. By creating a plan that allows me the freedom to occasionally enjoy the foods I love has proven to work miracles for me. This has helped my relationship with food turn from one where it controlled me, to one where now I?control it. While this may not?be the key for everybody, it sure has worked for me, and I invite you to give it a shot if you are one of the MANY attempting (and most likely failing at) the “deprivation game.”

Sounds frightening, I get it. Think of it this way (Chris’ and my favorite way to put it): Try living the 90/10 rule. Ninety percent of the time eat perfectly, and I mean perfectly (NOT to be confused with imperfectly). Then the other 10% of the time, eat imperfectly :). It balances out and makes the perfectly imperfect lifestyle (NOT diet) for people like ME!!!

Do you have a “cheat” or “reward” plan that works for you? I?d love to hear about it, so let me know in the comments below!



66 Responses

    1. Chris and Heidi are partial to their Vemma Powell Perfect Protein Shakes, which come in both vanilla ice cream and chocolate ice cream flavors. You can learn more about them by contacting Bob Brenner (one of our amazing season 3 transformations) at [email protected]. πŸ™‚

  1. Seeing this post, makes me feel a lot better because I feel that I also need to have a treat everyday but always felt guilty since you always hear mixed reviews about what is the best way to reward yourself. I do feel that once I get that little treat in, I can move on with my day. πŸ™‚ Thanks for all your tips Heidi, I love following you and Chris and feel like you are the most realistic when it comes to diet and exercise!

    One quick question, I think you’ve mentioned this before, but what kind of drink do you get at Starbucks?

  2. I do a “cheat day” every Sunday. I eat perfectly Monday-Saturday, but Sunday is my day to relax! All week I look forward to my one free day, and it helps keep me motivated to stay on track. That yummy coffee creamer? Tastes better on Sunday morning because it’s been a week since I’ve had it. That cookie that I baked? It’s been in the freezer waiting for me. As I’m grading papers (I teach 5th grade) I feel that I need a boost of enjoyment! πŸ™‚ A slice of pizza goes a long way!

  3. Heidi…. I follow the way you and Chris have “Reward Foods” I also have found myself my body adapting to the Carb Cyclying program you and chris put together. The Best thing that I have ever done for my body and my fitness goals. Appreciate the both of you lots!!!

  4. First of all Heidi, you’re a huge role model for me! I love the show, your family, and everything! I was wondering what brand of protein I should buy. Unfortunately I can’t afford your Vemma protein, so I was wondering what you might recommend to a poor college student trying to survive the cafeteria. πŸ™‚ thanks!!

    Kelsey Downey

    1. When it comes to convenience, whey protein, which is derived from milk, is at the top of the protein list. Choose a protein powder that’s very low in fat, has less than 5 grams of carbs, and approximately 15-20 grams of protein per serving. πŸ™‚

    2. Hi Kelsey, were you able to find a quality protein for less than what our amazing life coaches use? I’m not in college – but need a less expensive version.

  5. I have cheat days everyday… I eat cereal most mornings then a nice salad with some sort of protien and then snack is like an apple and almonds… Dinner is whatever we make… Then I love cookies and dark chocolate…. Couple pcs of chocolate or two cookies (most of the time) is perfect for me πŸ™‚ but I can’t seem to move from the scale really… In he’s go down but number stays the same

  6. I am always trying to eat well…..I am eating out tonight, but the plan is, to have grilled chicken and a salad tonight!!!! as for my exercise for the day, i have been doing stuff on and off all day, and going for a big swim tonight!!!

  7. So first of all I love you!! You are such an inspiration. I am at the gym 5-6 days a week…. Yes, that’s the truth I’m not trying to fudge it to make you think I’m awesome! Haha. But I am always doing cardio and abs…. Either spin, or elliptical… :/ I would love to be as cut and tones as you… But clearly what I’m doing isn’t working…my food intake is actually pretty good. And I’m buying Chris’s book this week to start carb cycling. I enjoy cross fit but It seems that I bulk from crossfit…. How do I find a balance of toning and not bulking?? I tend to bulk easily.
    Please help this “cardio queen” I know it’s not the best but I’m lost with what else to do???

    Thank you!!!

    1. Try using lighter weights and adding more reps. And sometimes you can simply blame genetics if you’re getting too bulky. πŸ˜‰

  8. hi Sweets! Just curious…I was sure at some point that you and Chris mentioned that you do carb cycling? Is this correct? Does this, or actually how does this “morning hug” fit into your low carb days? Looks delicious btw ;). Thank you, have a beautiful day xo

    1. Yes, Chris and Heidi do carb cycle. Every breakfast in carb cycling is a high carb meal, so Heidi’s morning bun is her carb for that meal. πŸ™‚

  9. My issue is, my family is prone to be obese. I’m 39 5’7 140lbs I’m not over weight but I’m a “fat/skinny” with two teens which don’t keep me as active as when they were little. I’ve joined goodlife last March cause i seen my arms and legs and butt looking like my family. Which I didn’t like at all. I also work 4-5 a day 5th days a week I build Windows so which means a lot of lifting and walking in a day, at first I was going to the gym 4-5 days a week doing bodypump. Than coming home feeding the kiddos and then their sports. Which i enjoy but in the summer I got tired. I seen some results but nothing extreme. I’m off for the winter and now I’m working at the gym like 3 hours a day past few weeks. Im determined. I want that firm strong body. I’m confused on how to get it. I don’t know if I have to be at the gym 8 hour a day? 7 days a week…my only weakness is my coffee I need it. I cut out all soda about year and half ago. I’m not a pill or vitamin kinda person I hate putting things in my body that I know i will have to rely on for the rest of my life…when it comes to protein shakes it concerns me. Will i need that forever to stay toned when that happens? How do I get on track to have a perfect body? Please help!

    1. It sounds like you’ve already got some great tools in place to help you reach your goals. If you’re interested, you might find some additional tools in Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. You can do this! πŸ™‚

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