How to Survive a Cheat Meal/Day/Week Without Giving Up Forever | 5 Steps to Physically Alter How Your Brain Works

Survive a Cheat Meal | 5 Steps to Physically Alter How Your Brain Works
My Cheat Meal Doesn’t Usually Stop at One Meal

I am super awesome at sticking with workouts and clean eating…for about 3-4 weeks. I find a workout program that really excites me, I’m committed to following the exercise and eating plans to a T because I want the best results possible, I say no to the occasional cheat meal my husband allows himself, make sensible choices eating out, and get killer results.

Then I allow myself one cheat meal because “I’m human” and “I deserve a treat” and it turns into a cheat day, which turns into a skipped workout, which turns into my regaining all of my weight within a few days. Days, I said. Four weeks of work lost in 4 days. Please tell me I’m not the only one that does this. (Darn you, breakfast tacos!)

The question is – how do we come back from this? How do we resist the binging and laziness that got us into bad health in the first place, and that want to take us back there? And if we do lose some or all of our progress, how do we keep from completely throwing in the towel on our health?


Einstein’s Cheat Meal

Albert Einstein had this same problem. He once swore that he was just going to have two slices of pizza at a party, then binged on an entire pizza and a 6-pack of Dos Equis.

Do you think he just threw in the towel and gave up on his health? No! He said, “The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.”

He did say that. Probably because of a pizza binge, but I don’t know for sure. But the idea is that our thoughts create our reality. We cannot change reality without changing the way that we think about it.


You Can Physically Alter Your Brain – Seriously!

Did you know that the more you think about something, the more you tell yourself that one thing, the wider and deeper the neural pathway (kind of a “thought highway”) becomes in your brain? The wider the pathway becomes, the easier it will be for you to keep coming back to that thought. And the more you tell yourself that one thing again and again, you’ll soon find that you default to that way of thinking without even realizing it. You can literally physically alter your brain’s neural pathways in your favor by being purposeful with your thoughts. That’s heavy.


Rewire Your Brain to Stay on Track After a Cheat Meal

So what kinds of things do we need to be thinking to come back from a workout or binge eating failure? I’m glad you asked!

  1. Remember how good, good health feels. If I dwell on the number on the scale, it’s hard to work up motivation to jump back in. I mostly just work up feelings of defeat and disappointment in myself. But if I remember how strong I felt with more muscle mass, how I could think more clearly when I was fueling my body with healthy, whole foods, how I didn’t tire so easily bringing in the groceries, walking up stairs, playing with my daughter, now those are the things that can inspire me to get back to that place of health.
  1. Remember how good discipline feels. Besides my body feeling better, I mentally and emotionally feel eons better when I’m practicing discipline in my life. This includes following a consistent workout schedule, making the time to plan healthy meals, and building the mental strength to say no to late-night binging. It feels good to be in control of your own body and mind, and it sets a whole new tone to your entire day. You feel more capable, like you could conquer the whole world if you wanted to. And you do, in fact, conquer more mountains, because you believe in your head and your heart that you can.
  1. Remember why you started in the first place. Everyone has a different motivation for getting and staying in a good place health-wise. And despite what you may think, your reason is more than a number on the scale. Maybe you’re working out because you want to feel more comfortable and confident in your own skin. Maybe you want to tackle your day-to-day life with more energy and endurance. Or maybe you want to be there for your kids as long as you possibly can. Whatever your reason, zero in on it and think about it. Think about it often! And when you’re tempted to take a detour from the path to better health, think about it again. The more you think about it, the more you dwell on it, the more you’ll become it. We become what we focus on.
  1. Kill your excuses and take responsibility for your actions. I have the best excuses, and most of them sound pretty legitimate. “I’m tired and should listen to my body.” “Physical health isn’t everything. I want to focus on other things too.” “I’ve earned a little break.” I’m not saying that you should eternally be on some sort of diet or exercise plan, never taking a break to enjoy life. I’m saying that one small allowance can lead to another, to another. Other people will help us to excuse ourselves from good health. They don’t want us to feel bad, it’s the polite thing to do, and it’s more fun if they’re not the only one eating ice cream. But when it all boils down to it, you are responsible for you. As author Steve Maraboli said, “By not accepting personal responsibility for our circumstances, we greatly reduce our power to change them.”
  1. Be reasonable. Focus your efforts on creating an everyday healthy lifestyle that’s doable for you. On the other hand, you have to be reasonable about finding a healthy, balanced lifestyle – something that you can maintain for years, not just weeks, that can survive busy, stressful times and birthday parties and holidays and girls’ night out. An all-or-nothing mindset is great for very short periods of time, but it’s difficult to maintain. Plus we usually throw the whole thing out the window with one slip-up. (Your workouts should also be reasonable! Check out How to Find a Workout You Can Stick With for help zeroing in on a workout that’s effective and realistic.)


How to Survive a Cheat Meal/Day/Week Without Giving Up Forever | 5 Steps to Physically Alter How Your Brain Works


Wrap It Up

Being purposeful with your thoughts can physically rewire your brain for success. A rewired brain will work in your favor. It will increase your odds of healthy eating, exercise, and other positive habits, and help you to rebound more quickly from eating entire pizzas for your cheat meal. (Admit it I’ve done it, you’ve done it, this is a safe place.)

Think about (1) how good, good health feels, (2) how good discipline feels, and (3) why you started in the first place. (4) Kill your excuses, but (5) be reasonable about your health and lifestyle. You can be your own worst enemy, or your own secret weapon. Use your thoughts wisely.



P.S. Is your jam-packed schedule pushing healthy eating out of the picture? Sign up for our newsletter and receive The Busy People’s Guide to Healthy Eating on the Go for free! It’s the perfect resource to help you form a totally doable healthy eating plan, for when you’re away from home, running errands, on trips, or just trying to survive the week. Sign up here today!

Disclosure: While all opinions are our own, posts may contain affiliate links. This means we receive compensation if you make a purchase using a link. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Does one cheat meal usually end in the crash and burn of all of your good habits? Here's how to physically rewire your brain to avoid cheat meal disaster TODAY! #cheat #meal #meals #day #days #week #weeks #weekend #weekends #survive #give #giving #up #alter #brain #remember #why #started #kill #excuses #take #responsibility #reasonable #realistic

1 Comment

  1. My motivation is that I would like to be so hot that Bruce Wayne would hit on me and so strong that he would ask me to be Batgirl….pretty much Batman is my motivation for everything.

Comments are closed.