1. No Guilt– Savor it. Enjoy it. If you allow yourself to feel guilty, you are missing the point. Cheat meals are intended to be “mini breaks” from your day to day eating schedule and be a reward for sticking to your program throughout the week.

2. Plan your indulgence meals– They should not be a spur of the moment decision. I always recommend to my coaching clients to write down their cravings on their daily meal log. This way you see it daily and you can use it to plan and reward yourself at the end of the week.

3. Don’t forget everything you know about portion control– An indulgence meal should not be a license to binge. Instead, plan it, measure it and ENJOY!

4. Limit your indulgence meals to two times a week most of the time. This one is self explanatory I think…if your cheat meals become more frequent, they are no longer cheat meals, you are just cheating yourself.

5. Move on– Don’t allow an indulgence meal to be a trigger to more bad eating. This is extremely common around t