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!
Xoxo,
Heidi
66 Responses
Hey Heidi! Love you and Chris. You’re such an inspiration! About cheat meals: I do have mine too…I love banana with cocoa porrigde at breakfast (really common here in Brazil) and also I love tapioca with creamcheese and a little bit of muzzarela in the middle of the afternoon (when I feel like craving something less “diet-ish” than morning or night). That’s how I cheat and just sometimes! 😉
I’m so excited I’m shaking. I heard about both of you when I started my first diet bet 7 days ago. Yesterday I bought “choose more, lose more for life”. I’ve been yo yo dieting for almost two decades and success never felt so real, so within my reach. Thank you. God bless you’re family!
Hello, So I have something I hope you can help me with. I am a female who has a rather large lower body. I want to lose weight and get healthier… However I don’t want to do anything that would make my calves or quads larger. What should I do to ensure that doesn’t happen? What should I avoid? And is there any way to slim them? I hope you reply and thank you.
Check out Heidi and Chris’ 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/. And for your calves/quads, do strength training with lighter weights/higher reps rather than heavier weights/lower reps. The 9-Minute Missions (strength training) in Chris and Heidi’s program is awesome and is a complete body strength training program – give it a try!
I work for starbucks! i wish you came to my store! I’m more amazed that you were allowed to film inside. =) awesome!
Hi Heidi ,
I love your blog , your fb , your family , your spirit and guidance! Everything. I have a question and it isn’t my first to you but it’s personal . Is there a way I can ask you something on a less public level? My husband says I shouldng be embarrassed but I am. I understand if you can’t. It’s diet related and Im just looking for advice . Thank you for being you ,
Here is Heidi’s contact info: https://heidipowell.net/contact-me/. 🙂
We try to stick to a 80/20 around here. Eating healthy all week with a treat on Friday night. My site is called Friday is Cake Night 🙂
I LOVE rewarding myself with cake pops from Starbucks and/or fruit roll ups. I change it up between the two to get my chocolate and sweet treat reward. I either eat one cake pop or 4 fruit roll ups (which is gluten free so I LOVE) every few days and I’ve only “spent” up to 200 calories each (which I work off anyways through out the day). I love rewards too! For me, I ALWAYS eat my cheat food with phytochemical foods to encapsulate some sugars to help absorb excessive sugars. Also, so I have a good amount of fiber digesting with my cheat food! So Heidi and Chris are Super, but they are human as well and indulge every now and again! I love you guys promote rewards instead of food deprivation. =)
Love that she posted this!! Ive been on a low/no carb diet since September and I’m down 19 lbs. While I feel soo much better, I need a taste or a treat here and there and I have been so hard on myself when I do take a bite. Glad to know it’s ok. My biggest struggle right now is my Nutritionist is pushing for the gastric sleeve surgery and I just don’t feel I need that anymore. For the first time ever, I think I got this!! I’m and AZ gal and a huge Powell Family fan, how does Heidi feel about the surgery?
This is something that is best discussed with your healthcare team – what are their thoughts on the surgery? They are best equipped to help you since they know your health history. And congrats on those 19 pounds gone – that is awesome!
Thank you so much for this post and “reality” check. In recent weeks and months I’ve deprived myself of things I truly do enjoy eating under the guise of “real athletes” don’t eat stuff like that. I kept telling myself that not even one of whatever was OK. I’m tired and it has been emotional draining. Your post and video is exactly what I needed to hear and read. I need t find reasonable and responsible ways to incorporate food(s) that give me hugs! I love and appreciate all you two do to make the world a better and happier place. Hugs!
I love the idea of a daily “hug!” I am a traveling SLP, which means I’m in the car driving an awful lot and when I’m not driving, I’m sitting with the kiddos doing therapy on the floor… By the time I get home after a two hour long drive, it’s time for dinner and I don’t feel like doing much of anything else! I am not yet gaining weight from this routine, but there are days where my body can feel the not always healthy eating habits and the no exercise catching up to it, not to mention a loss of definition! Do you have any tips for healthy eating on the go and finding a way to make sure I get a good fitness routine in? I was really motivated to get up and workout when we lived near a Pure Barre studio (a personal favorite workout), but now I just have myself and some weights 😉
It can be more difficult to fit healthy eating and exercise into a crazy busy schedule, but it can be done. You can stock healthy foods in your car, prep your meals ahead of time, and work in exercise throughout your day – even if it’s only a few minutes here and there. Chris and Heidi’s book, “Choose More, Lose More for Life,” has lots of food options (some are very portable), as well as lots of quick, healthy, and easy meals (and they give prep ahead ideas). Their exercise program (also in the book) is awesome too! The strength training part of the program (9-Minute Mission) take 9 minutes every morning, and they also have a great cardio program (Shredders). They suggest promising yourself you’ll exercise at least 5 minutes a day, and once you get started, you’ll usually spend longer than 5 minutes. You can do this!