Is that weekly “Cheat” meal ruining your weight loss progress?

Hello amigos,

Happy Friday! This is a special edition for me, reflecting on how thousands of my clients (and even I) have used cheat meals to survive restrictive diets—only to see them ruin all their progress.

Cheat meals can boost your motivation and even your metabolism.

Mismanaged, they can undo a week’s progress.

Here’s what you’ll learn today:

• The Strategy: How to turn cheat meals into a tool for consistency and success.

• The Tactics: Actionable steps to integrate cheat meals without setbacks.

• The Habits: Practical behaviors to avoid the binge/restrict cycle.

First, Let’s Dive Into The Science

When dieting, your body relies on stored glycogen (carbohydrates in your muscles and liver) for energy. Here’s what happens during a cheat meal:

1. Glycogen Replenishment: Cheat meals prioritize refilling glycogen stores—not fat cells—at first. Your muscles and liver can hold up to 500 grams (2,000 calories).

2. NEAT Boost: Cheat meals may fuel Non-Exercise Activity Thermogenesis (NEAT), the calories you burn through small movements like fidgeting or maintaining posture.

The Catch:
Glycogen stores are finite. Once full, any extra calories are stored as fat.

Student of the month

A.S Before Starting:

• Struggled with constant fatigue, feeling drained daily.

• Battled stubborn belly fat, leading to self confidence issues.

• Felt like a bad role model for his family, stuck in a cycle of unhealthy habits.

A.S After The Lean Executive:

• Boosted energy levels with a sustainable routine.

• Shed stubborn fat, improved strength, and eliminated chronic pain.

• Became a confident role model, balancing health with a constant work travels.

Want to connect with me to see if I can help you? Go here

The Strategy

Cheat meals should enhance, not hinder, your long-term goals. The focus is on making indulgence intentional while maintaining overall progress.

Key Principle: If you’re craving cheat meals constantly, it’s likely your diet is overly restrictive. Adjusting your daily intake can help eliminate this dependency.

Long-Term View:

• Treat cheat meals as a tool to improve adherence and satisfaction.

• Avoid cheat weekends, which often lead to over consumption and setbacks.

The Tactics

1. Plan Ahead: Schedule cheat meals to align with social events or milestones—not as emotional responses to cravings.

2. Balance Calories: Slightly increase daily calories to make your diet sustainable and reduce the need for frequent cheats.

3. Focus on Quality: Choose indulgences you genuinely enjoy, and ensure they’re worth the caloric cost.

The Habits

• Mindful Eating: Slow down and savor your cheat meal. Eat without distractions and stop when satisfied—not overly full.

• Reflect and Adjust: Track how you feel after a cheat meal. Did it energize or derail you? Use this feedback to refine your plan.

• Caloric Awareness: Keep your cheat meals within your weekly calorie limits. This ensures one meal doesn’t spiral into a pattern of overindulgence.

TL;DR:

Cheat meals aren’t inherently bad—they’re a tool. But if they’re a constant feature in your week, it might be time to rethink your diet for better sustainability. Focus on consistency over perfection for long-term results.

P.S. Alex enjoyed two 'free meals' a week but ended up consuming more calories than ever before. Together, we tackled his metabolism, transforming how his body processes and utilizes food. Want to know how? Reply to this email with the word METABOLISM to learn more!