“Cheats” are important in any fitness routine. Everyone has their favourite foods, and generally they’re not on the “top 5 things I love to eat” list. Cheating allows your body to realize that you don’t live off of vegetables and tuna all day (although eating healthy doesn’t mean resorting yourself to just that :) ). In essence, it keeps your body on edge, eating and working out for a good period of time and then taking in some bad calories, extra sugar, carbs, or fat throws your body for a loop.

Don’t think of it as cheating, but treating. Cheating is good for the mind too. Try to plan your cheats in advance. You’ll work harder and eat better knowing you’ve got a reward in sight.

When you actually get to your ‘treats’, don’t go overboard. Some routines prescribe an entire day for cheating. I don’t like to do this because I find I don’t want to ‘waste’ my bad meals all in one day.

I came across an article (though I can’t remember where it was) recently that talked about being ‘good’ 90% of the time. I like it because you can apply it all over. If your goal is to go to the gym 5 days a week, getting there 4 is pretty good. Assuming you eat 3 meals a day (which should be broken into 6 or more, but that’s for another day) you eat 21 meals per 7 days. Applying the 90% rule gives you 2 meals to eat whatever you want.

Make good choices. At the end of the day, weight control is simple math. Calories burned should equal calories consumed, and anything you can do to balance this equation (or end up with a greater number on the LHS) will help you maintain your healthy weight. All the calories add up.

Going for wings and beer? Get a pound and a pint, and then switch to water. Hitting your favourite fast food stop? Get the burger but swap the fries for a salad. You get the idea.

At the end of the day – do what you can. Life is short. Make a plan that you can stick to, matches your goals, but most important – is enjoyable.

Shendy.