1. Follow the 90/10 rule
It's understandable that you won't be able to follow your weight loss diet 100% perfect all the time and allowing yourself to cheat sometimes helps keep you on your diet longer making you lose more weight so…
You can follow the 80/20 rule and cheat 20% of the time but don't cheat no more than 20% of the time and here's another way you can look at it…
If you're cheating 10-to-20% of the time then only 10-to-20% of the calories you eat each day can come from these bad foods here
2. Don't overeat just because it's your cheat day (or cheat meal)
If you're supposed to eat 1,500 calories a day to lose weight - Don't eat 2,000-to-3,000 calories on your cheat day because if you overeat - you'll gain weight no matter if you're eating weight loss foods or bad foods for weight loss so remember this: A cheat day is just a day where you can eat whatever you want but NOT as much as you want but…
One day of overeating once every 2-to-3 weeks won't ruin your weight loss goals and…
3. Eat mostly bad high protein foods
If you're going to have a cheat day or cheat meal and eat bad foods for weight loss… try to eat mostly bad high protein foods instead of lots of simple sugar loaded bad carbs because simple carbs will only make you crave for more weight-gaining simple carbs plus simple carbs are stored more easily as fat and…
Although the saturated & transaturated fats in the bad high protein foods are unhealthy for you… The bad high protein foods will still suppress your appetite and bad high protein foods will still increase your metabolism (see fast weight loss tip #7).
Here's an example of a good cheat meal vs. a bad cheat meal using fast food places as an example…
4. YOU CAN'T CHEAT as you get closer to your weight loss goal
As you get closer & closer to your weight loss goal or within 10-to-20 pounds…
You have to be real strict with your diet because it gets harder & takes longer to lose your last 10-to-20 pounds so basically…
The better you look or the closer you get to your weight loss goal = the less you can cheat if you want to lose those last stubborn pounds of fat & look better naked and…
Hi I'm a 17 year old girl at about 128-130 pounds and NEED to lose weight in my thighs and knees before the end of June! Please help me
May 13, 2013
Hi i wonder can you help me i have been jumping rope for the past two weeks i do 600 jumps-800 jumps a day i really do be out of breath and sweating my weight has not budged. i think im toning up but im still the same weight.
i only have three meals a day which are small breakfast -porridge lunch beans on toast and dinner meat and veg.
what am i doing wrong?
May 09, 2013
are you eating the right amount of calories to lose weight which will usually be 1200-to-1800 calories?
May 09, 2013
Hi, I'm a 38 year old female, not overweight but would like to lose 21 pounds. At 5ft 5in, I started at 140 pounds when on average I would eat around 2120 calories with no exercise. Since starting on the diet though I have so far have lost 5 pounds in 3 weeks on a diet which has roughly consisted of 50% carbs, 30% fat and 20% protein, with a daily calorie intake of 1350 a day. I exercise 5 times a week for 30 minutes as well as walk 1 mile 5 times a week. Then once a week I do 20 minutes of high interva training on the treadmill. I woud like to know if it is possible to consistently lose 2 pounds a week until I hit my target weight eating the same amount of calories a day with the same exercise or will I need to eat less and/or exercise more? If so, at what weight should I restrict my calories/up my exercise? Thanks!
January 27, 2013
once your weight loss slows down you will need to eat less and/or exercise more or exercise more intensely
January 27, 2013
I have been following your 50lbs in 5 months. Well I am trying to do in 7 months. My biggest issues are exercise and coffee. How many calories should I be burning daily? I am normally not very active but am working on it. I HATE the treadmill (the walking to nowhere gets me) and I am trying to find something that I love that helps with the calories. Right before typing this, I did order the Zumba box set. I am 220lbs 5'7.5. My ultimate goal is to lose 70 lbs. Also, can I switch from caffeine to decaf and still benefit from losing?
January 04, 2013
I love, love, love my coffee but when I was looking to lose weight I decided to give it up. My advice to you is juice! Not from a bottle but from a juicer in your own home. I've replaced my morning cup of coffee (or 4) for a glass of fresh made juice. I include 2 apples, a large handful of baby carrots, and an orange. Not only is this delicious but I never had any issues with caffeine withdrawl, no headaches or anything. I know a juicer can get price-y so when I was trying it out I bought a $100 juicer to test it out (specifically the Jack Lalanne power juicer.) When I realized how much I loved juicing I upgraded from there. Because cleaning the juicer gets tedious I've started only using it in the mornings and on weekends but it is still worth every single penny. Also as for exercise, yoga has been my savior. It is the perfect type of exercise especially for someone who isn't normally that active. It's work at your own pace and on top of being incredibly physically beneficial for you, mentally it will make you feel amazing. Since starting a juice and yoga type of routine, I've lost approximately 25 lbs in a few short months. The only reason that number isn't bigger is that I've built a lot of muscle from yoga!! Hope this is helpful and good luck!
January 13, 2013
Thanks for the tips!! I have lost 30lbs, so far. I am on my way!!!
February 06, 2013
Hey I love your website .. I want to lose 36 pounds by June and I wanna look good for my grad day ( June 10 ) and I really need to lose weight ( mostly around my stomach ). I weight 136 and want to lose 36 pounds by then I am a female who is 14 years old . Really I only have. A few questions . Can I lose 36 pounds by June ? Is this goal realistic ? Do you know of a exercise I can use to only target my belly fat ? Is running a good way to lose the fat ? And does running make my butt smaller .. Thanks a bunch
December 31, 2012
how tall are you?
December 31, 2012
I am currently doing a low carb diet and eat every 2 hours something with high protein, veggies, and almonds only twice a day. So my diet consists of high protein and about 40-50g of fat, and no bread, rice or any wheat products. I am trying to lose 10-15 pounds, and I have noticed change but someone told me that I should have a cheat meal once a week (nothing like mcdonalds...more like a sub), because it will help me lose weight. You said that I should not cheat when I am trying to lose the last 10-15 pounds, so what do you suggest I do?
December 13, 2012
do you know how many total calories you are eating per day?
December 13, 2012
Thanks so much for this. This is common sense. I have a hard time not indulging. I don't really diet, but sometimes I do have periods were I eat healthy 24/7, but it gets old quick. I started the flat belly diet. I am on the last day of the 4 day jumpstart and I'm about to die I am craving everything. I don't necessarily want to lose weight. I just want to get really toned. I'm 5'5" 130lbs, so I just want my belly not to jiggle - it's flat but jiggles if that makes sense. I've started weight training 3 days a week and my cardio is at 3 days also. Do you think I can get the toning I want and can still cheat a little bit? It's not like I'm trying to lose. I just want tight muscle tone. Previously I yo yo'd between eating healthy and eating bad without any exercise and yet I never went over 135. So I am fairly confident that by adding weight training and allowing some cheating my body will still be better than doing nothing at all. I think the key to me getting the tone I want is weight training even if my eating habits aren't perfect. Thoughts?
November 29, 2012
I am the typical yo yo dieter most recently going from 225 to 140 pounds using HCG. Needless to say in 2 years I have gained it all back plus! I am 49 years old 5 feet 1.5 inches tall and weigh 230 pounds - YIKES!! I have bad knees and jumping hurts. I do like to walk my dog. im ready to get and keep the weight off for good where do I start? I will start the loose 50 lbs in 5 weeks diet plan. What exercise program should I use with my bad knees?
November 27, 2012
does riding a bike or elliptical hurt your knees?
November 27, 2012
I wanted to thank you for your site and all the encouraging material that you post for us! I have the opportunity to read your posts on facebook and they inspire me regularly. I've lost 33 lbs this year and still have about 20- 50 just depends on how I look - as in - do I look good naked?!! lol big hugs! Katherine
November 16, 2012
I was wondering what you were referring to. I eat
three meals a day. You said in the article
that 3 to 4 meals in
the week could be cheat meals? Are you saying
that if I want I could have a plate of pasta and
meat with sauce for dinner on monday, nacho
belle grande on tuesday for dinner, baked potato
with shredded cheese, sour cream, butter, and
bacon on wednesday for dinner, and scallop
potatoes on thursday for dinner? Would that
work if I only had those foods for dinner and had
fruit and veggies for breakfast and lunch?
I realize if I want a nacho belle for dinner,
I have to do taebo twice. A nacho belle grande
is 730 calories. Taebo burns 800 calories. So
nacho bell grande is taking up most of the calories
burned. If I wanted to eat something else besides
nacho belle grande, I would have to do 2 taebos
to burn 1600 calories.
August 31, 2012
you can cheat like that if you want to but as you lose weight and get closer and closer to your goal you will have to cheat less & less
August 31, 2012
Hi adrian i am a 16 year old male who is aiming to lower the amount of fat in my body. I used to be 109kg and am now 85kg but i wish to be around 75kg and hopefully have abs. I weight train for 3 days a week and cardio for an hour 6 days a week. I hear weight training an cardio causes a catabolic effect!!! Is this true?? Please help me as i wish to lose another 5/6kg in the next 3 weeks. I look forward to your answer. Ps i am 6"2 and i actually am a mesomorph but have been obese since i was a child
August 11, 2012
no the weight training has a anabolic effect making you have bigger muscles and the weights + cardio only has a catabolic effect on the fat
August 12, 2012
One of the best pages you have in your collection! :)
August 07, 2012
Hi my name is lisa,,and i really need help,,i have been overweight most of my life,i lost weight when i was about 18 thru 22,,i was riding my bike and working hard and dancing in clubs alot,until my thyriod got overactive and they had to remove most of it along with my calcium,i started gaining weight slowly and suffering severe depression and anxiety,,i have now 10 yrs 300 lbs,,give or take 20 lbs,I have a upcoming weight loss surgery(the gastric sleeve) my arms and back and stomach are huge,,mainly my arms,,iam scared that after the surgery i will be all flab,,iam 34 yrs old and i just want a chance to have a decent body i am going to the gym,and cutting calories per dr.order and drinking a protien drink once a day,i have lost in a month 5lbs,,no inches lost anywhere,,what am i doing wrong?,I go to the gym minimum, 3days a week for 60min..30min on the tredmill and 30 on the eliptical,i squeeze like 5 mins of weights for my arms,,I can't afford a gym trainer i feel lost,,can you please help me?
July 18, 2012
Hi, I'm 17 years old and I weigh 109 on good days (I like to weigh myself everyday and my weight ranges from 109 to 111.8). I want to get my weight down to 100 pounds and I work out 6 days a week (well I jump rope 60 minutes moderate speed and I have mini breaks throughout the work out and its first thing when I get up). Oh and I'm a girl btw sorry I forgot to mention oh and I'm only 5 feet tall.for my diet I'm pretty good I eat beans about 2-2.5 cups a day that's like my main meal. When ever I get I sugar craving I eat dates about 5 or 6. I eat lots of watermelon throughout the day. I eat nuts. Oh and I drink plenty of water. 1.5 litres in the moring and then again in the afternoon and again once before I go to sleep so a total of 4.5 litres of watrr and at night I drink 2 cups of green tea buts its really strong so I add 2 teabags in each cup. I eat lots of fruits and once in a week I eat icecream. And sometimes at night I dance for 15 to 30 minutes. And my problem is that I can't lose any more weight I've reached a plateau and I don't want to so what doi do to lose the last 10 pound and I have read every songle article online and I still don't know what to do. Thank you so much for all your help bye
July 14, 2012
Hey when u hit a plateau u r meant to change up your workout routine and ur diet a lil bit in order to "bust through" ur plateu :) hope this helps as i suffered from obesity but now im of a normal weight with a flat tummy (thank god lol)
July 15, 2012
Hi ramadan is approaching for muslims and i want to know if i stop lifting weights for this month and restart will i see better results when i start as i have been rested for a month? Or will it just be the same? Thanks
July 13, 2012
are you looking for toning results or trying to gain muscle mass?
July 15, 2012
I am wanting to increase muscle mass
July 16, 2012
either way, in your case you are going to see results
July 16, 2012
plzzzzzzzzzz help me to weight loss.I am very bad looking with heavy butt and breast so that i feel uneasy to meet people and thats why i simply face so many laughing situation.
July 03, 2012
Hi, I am 16 years old, 72kg and 5"3 and I know I am overweight I want to get my weight down to 50kg in 3 months. I am currently really busy and I don't have much time to exercise as I am always revising. However I really want to reach 50kg could you please give me some advice on how I can get their.
May 29, 2012
*Drink plenty of water
*If your not allergic to nuts make sure to eat them
*Every second day drink Green Tea with no sugar
*Fruits and Vegetables!!! MOST IMPORTANT
*Sugar gree lollies are good only once a week
*Vegetable Juice is helpful too
*Eat beef atleast once a fort night
-COCA COLA, FANTA, SPRITE etc.
If you follow and eat everything I have written then you will get down to 50kg in 3 months for sure!!!
I was 108kg last year in December and now Im 67kg and Its June :)
June 27, 2012
why avoid chicken??
March 08, 2013
Who in their right mind would avoid one of the leanest and healthiest meats possible?!
Don't avoid chicken, people. If anything, avoid beef. Red meats aren't the best, go for some super lean chicken breast.
March 23, 2013
Hi I am a mother of 4... I am 28 and just want to get back down to a prechild weight... I currently weigh 165 would like to be 135 and tone.. the closer I get to 30 the more I see things that used to be firm go away one big thing is my rear end which I have always had a nice one of and also my six pack abs I used to have.. I was a gymnast growing up and loved how fit I was and how nice my body looked... How can I get back to that?? My biggest thing is I start and get discouraged because I dont see results right away... what can I do to keep myself motivated.. or to speed this process up??
May 21, 2012
Hi. Because of the problelms with my back and my knees, I cannot do any impact workouts (jumping jacks, ski steps.) So let's focus on what I can do -- I have a great gym quality bike at home. Can you tell me the resistance setting I should have for my workouts, and will that be enough? I also work at doing squats and high-intensity yoga that "brings out heavy sweats." Also, there's the water retention thing from the meds I'm on. I know it's water retention as I can see the swelling in my feet. My doctor has given me approval to diet; he encourages high protein; he also encourages working out as long as it doesn't hurt me (in a bad way). He's all for the bike. So -- water retention and resistance level -- and will bike be enough to do it? Would water weight explain why I put on 6 to 8 pounds in one day? Will I ever get my body back? I also have web sites at my name dot org and dot net, but your web site isn't about me. I love your sites as they don't push sales at us; mine don't either -- and yours is the first I've found like this. Thanks a million. Really.
May 21, 2012
No -- my doctor and I have worked hard to get me on the meds I'm on. He's adjusted my hormones the best he can. Maybe I need an over-the-counter pill to help with the water weight? My body is just so dang stuck at this 175 -- and this is a first in my life. BTW, does you bike workout give the resistance level I should set it at for optimum workouts?
May 24, 2012
no, for the bike workout there is no set resistance level because i want you to pedal as fast as you can 10 seconds at a time
May 25, 2012
Hi. First, I want to thank you for this wonderful site. There are so many -- but so many charge so much (I've paid them all.) I'm 63, 5'5". Until I had an horrendous surgery (artificial disc replacement) in 2005, I never had a weight problem. If I put on a few pounds, I took it off. My goal weight (and usual weight) ranges from 127-132. I'm at 180. I've been on a 1200 calorie diet for 3-4 years. I can do workouts that don't "hurt" -- bike, yoga, aerobics -- no weights. Can't walk as there is no cartilage left in my knees. I am on a lot of medications (and will be the rest of my life) -- although I've reduced substantially. I also take estrogen. I got my weight down to my goal weight, then my mom died, and my weight went up. Again I got my weight down, and discovered my trusted assistant embezzled me for half a million dollars. Am a writer, so I'm sedentary. Recently, I made a firm commitment. I work out 2X a day -- intense -- can wring my clothes out from sweat (bike and heavy weight loss yoga). If I cheat, it's on muscle milk, etc. (Once in a while, I cheat more -- but try to not bring into house -- I work at home.) Do I need to take something to reduce water weight? In two weeks, I lost ten -12 pounds. I took one day off from working out, went back on my estrogen -- and in six hours, I gained eight pounds. (I weigh myself often.) I feel like this weight is stuck to me, and do not know what to do. I look in my mid-forties, have beautiful clothes, but can't wear most of them (although the last weight loss helped). Why did I gain so much in ONE day? Do I have to work out almost two hours a day to lose weight? I'd like to get down to 130 as soon as possible -- preferably in 20-22 weeks. I want to keep off the weight loss, too. (Many nights, I have missed sleep due to all the paperwork I've had to do.) I don't do that any more. I follow all the above; my meals are prepared and delivered fresh by a weight loss program. Oh, also, after my surgery, I became unable to eat fish, fowl, or meat. Any of it makes me ill. I compensate by taking L Carnitine. My doctor has done everything he knows to help me -- but nothing helps. 6-8 pounds in one day! I gained it all back. I'm so depressed. Can you help? I've read all your suggestions, and do what most say (except no weight lifting.) My schedule is tight; I'd prefer not to have to do two hours of work-outs every day, but will if I have to. I worry that if I do, and then stop, I'll put the weight back on again. I hope this email makes sense; I know I'm "all over the place." I am truly distraught and do not know what to do. (My doc even has me on a pill to help with weight loss - a safe one.) He approves of working out and says that losing the weight will help me, and to trust my body about what "hurts good" and what "hurts bad" as far as working out -- which I do. Thanks again for your site -- other than myself you're th only person I know who truly gives to people. Thank you, and I sure hope you can help.
May 19, 2012
Hi, I'm 28 ,5'5 and my current weight is 185 pounds. Every time i tried to lose weight by intense cardio, aerobic or dieting, i remained successful. However, my weight increased even to higher level after leaving those exercise or dieting. I want to lose weight around 45 pounds and also want to maintain it for the long term. I am very disappointed. What should i do? Can you help me please?
May 14, 2012