Have a Treat Day Once a Week!
Having a Treat Day is a great way to reward yourself for closely following the quick weight loss principles for the previous 6 days. The 'Treat Day' allows you to have 'bad foods' and doing so will not stop you from losing weight! In fact, it will help to speed up your metabolism.
Even though they are generally easy to follow, if you have successfully followed your plan for the previous 6 days then you deserve a reward. Therefore, one day a week (recommended on the weekend) allow yourself to indulge.
On your Treat Day throw all the quick weight loss principles out the window! Eat as much you want and eat whatever you want! Don't be concerned about how much carbohydrate or fat you are eating, whether you are getting enough protein, if you miss a meal or even if you aren't eating anything that closely resembles what you normally eat!
Enjoy yourself! There is one catch though. On your Treat Day only have 2 'Treat Meals'. You can't set your alarm for 5am and have a feeding frenzy until midnight! It is only 2 meals.
However, if you want to spread the two meals out and have one on a Wednesday for example, and one on a Sunday, then that's fine too. You need to make sure that you stick to the nutritional principles 100% for the rest of the time though. Any time you stray from the principles, then that is considered one of your 'Treat Meals'.
Your Treat meals can even include alcoholic drinks if you wish. Allow yourself to indulge or even over-indulge your tastebuds by eating your favourite 'forbidden' foods, i.e. burgers, ice-cream, chips, chocolate, etc.
Believe me, you won't be undoing all the good things you have done nutritionally for the previous week. Anecdotal evidence suggests it may even speed up your weight loss efforts!
This short-term indulgence may be beneficial from a weight loss perspective simply because people generally eat more food (overall calories) than normal and this tells the body that it is being well fed and there is no need to slow the metabolism down. As a result, your metabolism remains elevated, maximising weight loss.
Another weight loss benefit is the fact that your metabolic rate will increase because more food has been consumed and therefore more energy is required for digestion, i.e. the 'thermic effect' of food increases. This boost in your body's metabolic rate burns up many of the excess calories consumed anyway, so an increase in the body's fat stores on your Treat day is unlikely.
There are also psychological benefits to having a Treat Day. It pacifies your cravings for 'forbidden foods' and may also make you feel a little guilty for over-indulging, so getting back to following the quick weight loss principles will be easier.
The main reason why most diets don't work is because they preach total abstinence from good tasting foods. I believe allowing yourself one day a week (or two meals) to eat and drink whatever you want makes it much easier to follow a healthy diet plan and also maintain a lean, athletic body.
In order to see permanent changes in your body you need to make some permanent lifestyle changes. Following this pattern of eating should become a permanent habit. Eat healthy six days a week and indulge yourself once a week. This is much better for weight loss than indulging here and there during the week.
If you would like to discover a whole range of weight-loss principles in a concise, easy-to-read format, please get a copy of my e-book, Look Good Feel Great!
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