So it’s the beginning of the year and so much of the American population started brand new diets this past week, including our LiveFit clients following the 6 Week Shred program.

Chances are about 50/50 that you survived the week and did pretty well.

Odds are about half of the people that stayed on track and half of the people that fell off track will NEVER continue their plan by the time Monday rolls around!

Whoa why?

Because consistency all comes down to our daily habits and rituals.

So when the weekend rolls around, all schedules and routines go out the window. This makes it feel like starting over EVERY SINGLE WEEK!

Who wants to live like that?

To compound the suck factor is people will generally have a cheat meal or two (or five) on the weekends.

So not only is your routine completely out of whack again, but the cravings and temptations that were finally subsiding towards that end of the week are back with full force again on Monday.

This makes it feel like starting over EVERY SINGLE WEEK!

So what should you do and how do you prevent this?

1.) Plan your cheat meal

For each person the timing and item they eat will vary. For me over the years, I’ve found that the best timing for my cheat meal is my last meal of the day on Saturday night. That way I eat it once and can’t go back for seconds because I’m already asleep by the time the cravings come back.

For other people, it might be best for you to stick to Sunday dinner as your cheat meal so that no matter how much internal guilt you might feel, you know that your next meal will be on Monday when you’ll be back on track.

2.) How much to eat

This is where you can’t be too crazy with how much or how little you eat. Enjoy a portion, or a couple bites more, but do not sabotage all your hard work and eat like it’s the last meal you’ll ever have. Moderation is key.

3.) Don’t drink and cheat

This applies to anything you drink, smoke or intake that alters your mind or will-power. You don’t want a planned and controlled cheat meal to turn into a results destroying mistake.

Be in the moment, enjoy the flavors in every bite….and then go do whatever it is you do 🙂

4.) Have no regrets

Whether you stayed within moderation with what you ate, or you went completely off the hinges, you can’t change anything after the fact.

This needs to be a part of a balanced lifestyle plan for the rest of your life, so remember one meal is not going to make you or break you.

Unless you plan on being 100% strict eat for the rest of your life (which you won’t) remember that going 3 steps forward and 1 step back will ALWAYS get you progress.

And you’ll love the process to progress so much more!

5.) Do it because you love yourself

Do all things because you love your body, not because you want to punish it.

This means do not diet so strictly that your body and mind are deprived.

This also means do not poison your body and mind with too much garbage.

You’ll already start feeling so much better when you start having planned indulgences as opposed to giving into temptations on the weekends, having guilt, hating yourself and being uncomfortable in your own body.

Instead live a healthier lifestyle, treat yo-self occasionally, and live your best life!

Committed to your fitness success,

Derek Kuryliw, your fitness Yoda 🙂