How to Eat Cheat Meals & Still Lose Weight (7 Tips!)

How to Eat Cheat Meals & Still Lose Weight (7 Tips!) | Joanna Soh

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2 жыл бұрын

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So you’ve been extremely dedicated to your fitness plan and consume a well-balanced diet to achieve your fitness goal. But let’s be real, it’s impossible to stick to a healthy diet 100% all the time. Over time, it can be unsustainable and take a serious toll on you, affecting you emotionally and physically. Hence, it’s ok to let loose once in a while and enjoy a “Cheat Meal”.
What are Cheat Meals? It is when you consciously allow yourself to indulge in something you would normally stay away from. The good news is having your favourite ‘naughty’ food or cheat meal occasionally can actually help with weight loss.
By taking a preplanned approach towards eating “bad”, you have the potential to speed up your weight loss. That’s because cheat meals can reset hormones responsible for metabolism and insulin regulation, replenish glycogen for increased energy, and keep calorie-burning and fat-torching mechanisms high. WATCH this video to discover the 7 Tips on How to Eat Cheat Meals & Still Lose Weight!
1) Know how often you’re going to cheat
2) Be mindful of your calories
3) Pre-plan your cheat meal
4) Build a positive relationship with food
5) Enjoy with all your senses
6) It’s all about balance
7) Be kind to yourself
Rewarding and recognising your effort by enjoying cheat meals have been proven to increase motivation and contribute to a higher success weight loss rate. This is because a cheat meal feeds the soul and feeding the soul keeps your mind and body at ease. So when you’re in balance with yourself, you’re most likely to stay focused and achieve your ultimate goal. I hope this video has taught you how to be smart with your “cheat meals” so that you can maintain and healthy balanced diet long term. All the best!
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Пікірлер: 88

@mojsharhappy 2 жыл бұрын

Thanks so much for adding the list in the description!🙏 1) Know how often you’re going to cheat 2) Be mindful of your calories 3) Pre-plan your cheat meal 4) Build a positive relationship with food 5) Enjoy with all your senses 6) It’s all about balance 7) Be kind to yourself

@sushmithabalachandar8155 2 жыл бұрын

Joanna , I have been following you for about 7 years, and I love how your content always meets my needs. We Love you , LOTS OF LOVE

@Zyy225 2 жыл бұрын

😭It's been so long since you came with a nutrition video.. thank you so much ❣️

@winter2422 2 жыл бұрын

It's always easier said than done, sometimes once you start balancing everything you'll still binge on these foods so it's hard to stop when first starting

@Chris24_ Жыл бұрын

That’s cause you need to learn some semblance of discipline. By being incredible restricting you’ll automatically binge eat when given the chance. The key is moderation, thing is, usually when people start seeing results is when they become more motivated to not “cheat” on their diet.

@suredec1 Жыл бұрын

@@Chris24_ i find the exact opposite to be true personally. The longer I stay away from sugar/fast food etc the less I grave it. And if I go long enough (few months or so) eating 100% clean, eating a pizza will put me to coma and ruin the rest of the day. I can't even think about eating after that. I actually feel ill. Which would never be the case if I would eat it regularly I find that whatever is my normal daily diet, thats what I automatically grave, its not forced. Wether its fast food or healthy food, I just get used to it

@Chris24_ Жыл бұрын

@@suredec1 i personally feel like you as well! (when I consistently eat clean for a couple months, I have almost 0 cravings for junk food) that being said, I think the downside of what you mentioned is due to the psychological side of things. Because you’ve labeled foods like pizza and hamburgers as “bad foods” or “red flags” etc when you have them, you feel like you’ve wasted the day/fallen off the wagon and there’s no point in keeping up with your diet seeing that you already “messed up”. The reality is you haven’t messed up at all(considering you’ve been eating perfectly clean before this point, having a a couple cheat meals a week while the rest of your diet is solid wouldn’t do any harm at all, in the same way having a couple salads wouldn’t result in ANY weight loss in an otherwise poor diet)I think what isn’t emphasized enough is that it’s ok to indulge in junk food once in while and not feel guilty, but i think people find that difficult because they lack the discipline in some aspects(they usually stop working out and eating clean when they begin to indulge in comfort/junk foods on a more regular basis) so that’s why I think the true value of discipline comes from knowing that you have control over what you put into your body and that the things you crave (which is normal) don’t own you, with moderation you can have a flexible enough diet where it doesn’t feel all that restrictive at all.

@suredec1 Жыл бұрын

@@Chris24_ yeah 100%. I find it hard to eat "a little bit of cake" if I do it once a week. I go too far every time. So I find that for me works the best if I just completely cut them out until I dont crave and have some very rarely if I want but keep my daily diet healthy enough that I lose weight (or not gain or whatever im trying to do) but not counting every calorie. Cook food that is really tasty, but trying to keep it healthy. The kind of diet I can eat always, without feeling im compromising nearly anything. This with regular exercise has worked for me. Having said that, with this kind of diet, I do find that I dont enjoy cheat days anymore. I tried to have one today, eating everything I have been "denying myself" and none of it was as good as I remembered and it just made me feel sick. Im practically dying as I write this. Maybe just cheat meals from now on, not full days 😂

@Chris24_ Жыл бұрын

@@suredec1 it’s so crazy but I feel like we’re going through the exact same thing! (Especially the last part where your “cheat day” made you feel sick) I also follow the same diet of making tasty foods that are healthy but not having to count every single calorie 👌🏻

@catladylion5186 2 жыл бұрын

This video comes at perfect timing. Tomorrow will be my rewarding meal day. I still have a Pilates class in the morning, but afterwards I will go and have my fav spicy Korean food, can’t wait

@rs4327 2 жыл бұрын

Wow this is exactly what I needed after an indulging birthday weekend - thank you Joanna!

@utaly2199 2 жыл бұрын

Wow it feels so nice someone explaining the reasons why you behave certain way. I do skip going out for the sake of my diet

@nadel-fu4wz 2 жыл бұрын

I really needed this. Thank you Joanna!

@rozanalaa5890 2 жыл бұрын

I really love you coach joanna and I appreciate what u do for us 🤍🥺

@shayantiroychowdhury5762 2 жыл бұрын

I am on a weight loss journey and has been eating unhealthy food sometimes and then regret it, even cried thinking why can't I just stick only with the healthy foods.. You are right! You have feed tour soul. 😄 I loved how you portrayed the struggle.. I am in more control than i was few weeks earlier and confident that I won't give up this time

@rizumuarmy111 2 жыл бұрын

Thanks a lot Joanna I always feel so guilty after eating at the restaurant or ice cream I feel so sad I feel like I wasted my whole week of dieting and exercise so Thanks a lot for telling me that I could have all those once in a while without feeling guilty 😊😊

@eveamigo3317 2 жыл бұрын

hello miss Joanna, thanks for the videos, always watching from philippines

@comfortuanserume7850 2 жыл бұрын

Thank you for this video!

@ramanphysio12 2 жыл бұрын

heyyyyy u r back 👍👍👍🥳🥳 i was just thinking yesterday that y you are not posting videos, I thought u stopped making videos...but heyyyyy there you are and most importantly with the video m sooo much in need.. thanksss

@ishashinde8761 2 жыл бұрын

Another informative video Joanna Thanks for everything

@urjanerkar694 2 жыл бұрын

So happy that I found YOU!!! ❤✨

@ibrahimr5221 2 жыл бұрын

Thanks a lot Joanna, I needed it ♥️

@addytilahun2219 Жыл бұрын

Wow what an inspiration haha! I will now change my mindset when it comes to un-healthy food and think of it as a reward once a week with moderation! Thank you so much Jonna Soh!

@shrenikvora4744 2 жыл бұрын

Thank you Joanna for another informative video.. You rock!! Can you advice some apps to use for and as a food diary? How you calculate your calorie intake? Please guide. Thanks 🙏

@JiEN0011 2 жыл бұрын

Thank you for this video and your great advice. I like the word "Reward Meals".

@mumgs 2 жыл бұрын

Thank you Joanna

@Honey_1012 2 жыл бұрын

Me and hubby eat healthy 6 days a week and have our cheat meal on Saturdays or as we prefer to say 'treat meal'!

@byulbyuu4019 2 жыл бұрын

Thank you Joanna Full of Knowledges.❤️

@akshayamohan9174 2 жыл бұрын

Awesome dear, thank you so much!

@loicbacq4879 2 жыл бұрын

Well Well ... we are so different, so many different bodies. So many ways to archive a same goal 👍. Good video, keep going 😊.

@amydong2586 2 жыл бұрын

Thank You, Joanna!!

@repentorendupinhellfire6270 Жыл бұрын

I eat a cheat meal every end of the month, so i'm basically eating junk food and tons of carbs only 12 days of the year

@diyakumari8334 2 жыл бұрын

Please make a video on muscle gain workout 💪 please ☺️ Love your video 😻

@prettyinpink2102 Жыл бұрын

Thank you for this video. Very helpful. I m a new subscriber

@BalletPink 2 жыл бұрын

I felt very guilty, because I just ate some unhealthy food with my band colleagues after a concert. I'm actually quite thin, but I've got some belly fat, so I really need to care about my hormones and stress level. So this was really good advice at the right time. Thank you!

@subhaaravind9029 2 жыл бұрын

Perfect video for cheat meal.

@gandako7257 2 жыл бұрын

Thank u Joanna for all these good motivations..😍😍😍

@meghakumari3890 2 жыл бұрын

Apple cider vinegar is good for health during weight lose

@traceythibault4946 2 жыл бұрын

I learned a lot on this video I plan on having 1 cheat meal 1 day a week🍟 and the rest of the week I plan on eating health and I make sure I drink my water and get a workout in too 🥗💧💪thank you for making videos like this I love learning ❤❤💜💜

@anilaasim3075 2 жыл бұрын

Dear plz make workout series for pcod Nd pcos plz plz highly request to u

@jeonashvimalhotra4266 2 жыл бұрын

Pretty lady with perfect advises ❤️❤️💖✨️🤗

@angelc.16 2 жыл бұрын

Thanks Joanna 🥰 This video is what I needed to hear after feeling guilty of eating processed foods a while ago.

@jacquellevieira4698 2 жыл бұрын

That was really informative and encouraging. Thank you so much for the coaching ☺️

@femfem8027 2 жыл бұрын

Thank you ❤️🧡💛💚💙

@motivationalwords3849 2 жыл бұрын

Thank you for the valuable information.can I eat seven dates or three every day with high fat diet and still loose weight or maintain weight at least?

@danielgoodwin543 Жыл бұрын

I love a cheeseburger, I train 6bdays a week, boxing, weights,and running. I feel so much stronger after a refuel and mentally happier. I push my self hard it's almost a motivation having a cheat .

@rupachemudupathi9569 2 жыл бұрын

Omg just ossum

@iamHalirous1111 2 жыл бұрын

Hii mam plz reply Iam ur biggest fan 🥺😫🙏❤️

@alizahameed9565 2 жыл бұрын

Hey, i wanted to know can we wear sports bra in our daily life instead of the regular ones? It's just that I don't like the regular ones.... I hope you reply🥺

@meherjanurmee9566 2 жыл бұрын

Can you make a video telling us your KZfaq journey, how much you get paid in Malaysia (if you don't mind sharing) and advice for new you tubers? Thanks in advance!

@FeyPax 2 жыл бұрын

I heard that having a cheat meal once in a while is good for you because it shocks your metabolism (like you basically said) it basically lets your body party for a second and then get back to work. So long as you don’t overindulge/binge. I struggle with binging but I’m lucky I have my bf to help keep unhealthy foods out of the house.

@FeyPax 2 жыл бұрын

Also that’s something I would emphasis. Keep the unhealthy food out of your house and when indulging just buy a small portion of it. Like instead of a tub of ice cream just get one of those smaller cups/share with someone (again I’m lucky my bf can just eat so much because I give most of my unhealthy stuff to him)

@John-vo2wm Жыл бұрын

I think the problem a lot of dieters have is all or nothing thinking. Often, we diet because we deeply hate how we look. This can lead many of us to all or nothing thinking and self-destructive cycles of rapid weight loss followed by weight gain. I sometimes have an extra meal or do not run a calorie deficit, but I do it eating the foods I would normally eat. I don't go out and eat ice-cream, burgers, etc. But that's because I know that I'm a food addict and a slice of cake would send me over the edge. You got to know yourself and be honest about how you will react to breaking your diet and adjust accordingly. If you are an addict, maybe consider eating all your calories in the day (eating the foods you would normally eat on your diet) rather than running a deficit and see how that makes you feel.

@itsmeebitch_ Жыл бұрын

Is ones a week on Saturday can we get cheat meal as pasta only if we do hard cardio coz i dont wanna get fat in one day so i do all week and maintain a very healthy diet?

@selvinamaharani1369 2 жыл бұрын

Joana, i like to visit your website, but seems like your website not active anymore. Sosad 😭

@pinchofjannat3090 2 жыл бұрын

Hello sister take love❤️ Weight loss+body shaping+strength training I don’t know how to start💔🥺 Please reply 🥰 I need to lose my weight immediately😭 Love from Bangladesh 🇧🇩

@greentea6946 Жыл бұрын

Should i eat like breakfast and dinner and stuff if my cheat meal is at lunch time, should i like eat normally then have a cheat meal?

@repentorendupinhellfire6270 Жыл бұрын

It's a cheat day, you get to eat anything any time of the day dude

@clarisachongco8474 2 жыл бұрын

♥️♥️♥️

@emut3864 2 жыл бұрын

all the day I'm restricted in my healthy food but the end of the week I have cheat meal all the day is that make my measurements stay on not changed,please unswer me????

@PC-ds6zk Жыл бұрын

Can you eat one cheat meal each day for a week instead of 1 entire day of cheat meals?

@adwitamalik273 Жыл бұрын

Is peanut butter cheat meal?

@alyssajones4368 2 жыл бұрын

I 'let loose' with a bowl of ice cream 🍨 then immediately I worked out lol.

@nadiaqaidi9529 2 жыл бұрын

Pleas traduction in french i dont undertand englich thanks

@sarahpaul6843 Жыл бұрын

😍

@gracedidonna2380 2 жыл бұрын

My son is 14 yrs old and he is obese. He tried working out but said they are all boring. Can you help in any way?

@repentorendupinhellfire6270 Жыл бұрын

I recommend asking him what things he like to do to incorporate in his workout. For example I like to dance and I have the Just Dance game, lost 12 pounds in a week from playing it 2 hours a day and went outside to do some running occasionally

@ajmalajju781 2 жыл бұрын

How u weight gain ?

@nikhiloffical1244 2 жыл бұрын

hello beautiful❤✨

@yasminechehida2874 2 жыл бұрын

How to lose weight fast ?

@reyaansharora5244 2 жыл бұрын

Eat healthy

@revathisiva2919 2 жыл бұрын

Sister yeanaku neega reply panala y

@aimawasim3462 2 жыл бұрын

Can I talk to you ??

@aimawasim3462 2 жыл бұрын

I m unable to understand this number I save this number but not showing on what's app

@rahmaabdallah2737 Жыл бұрын

Naughty food

@karimtaidouch9841 2 жыл бұрын

نحن كعرب ماذا يمكننا الفعل لكي نفهم لماذا لم تتركي لنا الترجمة؟؟؟

@ibrahimr5221 2 жыл бұрын

الترجمه بلغه العربية موجوده، هتضغط على الترس إلى فوق فى الفيديو على الشمال، و تختار الترجمه وبعدين الترجمه التلقائيه و تختار لغه العربية 😃

@karimtaidouch9841 2 жыл бұрын

@@ibrahimr5221 لقد فعلت ذلك ولم يعطيني أي شيء مع انني جربتها مع عدة قنوات إنجليزية

@ibrahimr5221 2 жыл бұрын

@@karimtaidouch9841 فعلا احيانا مش بتظهر الترجمه، جرب في اعدادات اليوتيوب عندك، وشوف إذا كان اليوتيوب بتاعك عايز تحديث..

@annbalinsayo7450 2 жыл бұрын

Bad food? There's no such a thing

@emilybh6255 2 жыл бұрын

Getting enough PROTEIN SHOULD NOT BE A CONCERN as human frugivores don't need any more protein than are provided already in raw fruit and raw vegetables! I'm sick and tired of people obsessing about protein! A newborn baby can triple in size its first year of life consuming only mother's milk which contains less than 5% protein. If they can grow that much in that little amount of time ON THAT LITTLE AMOUNT OF PROTEIN, WE DON'T NEED TO WORRY ABOUT PROTEIN.