Thanks so much for adding the list in the description!🙏 1) Know how often you’re going to cheat 2) Be mindful of your calories 3) Pre-plan your cheat meal 4) Build a positive relationship with food 5) Enjoy with all your senses 6) It’s all about balance 7) Be kind to yourself
This video comes at perfect timing. Tomorrow will be my rewarding meal day. I still have a Pilates class in the morning, but afterwards I will go and have my fav spicy Korean food, can’t wait
I am on a weight loss journey and has been eating unhealthy food sometimes and then regret it, even cried thinking why can't I just stick only with the healthy foods.. You are right! You have feed tour soul. 😄 I loved how you portrayed the struggle.. I am in more control than i was few weeks earlier and confident that I won't give up this time
It's always easier said than done, sometimes once you start balancing everything you'll still binge on these foods so it's hard to stop when first starting
That’s cause you need to learn some semblance of discipline. By being incredible restricting you’ll automatically binge eat when given the chance. The key is moderation, thing is, usually when people start seeing results is when they become more motivated to not “cheat” on their diet.
@@Chris24_ i find the exact opposite to be true personally. The longer I stay away from sugar/fast food etc the less I grave it. And if I go long enough (few months or so) eating 100% clean, eating a pizza will put me to coma and ruin the rest of the day. I can't even think about eating after that. I actually feel ill. Which would never be the case if I would eat it regularly I find that whatever is my normal daily diet, thats what I automatically grave, its not forced. Wether its fast food or healthy food, I just get used to it
@@suredec1 i personally feel like you as well! (when I consistently eat clean for a couple months, I have almost 0 cravings for junk food) that being said, I think the downside of what you mentioned is due to the psychological side of things. Because you’ve labeled foods like pizza and hamburgers as “bad foods” or “red flags” etc when you have them, you feel like you’ve wasted the day/fallen off the wagon and there’s no point in keeping up with your diet seeing that you already “messed up”. The reality is you haven’t messed up at all(considering you’ve been eating perfectly clean before this point, having a a couple cheat meals a week while the rest of your diet is solid wouldn’t do any harm at all, in the same way having a couple salads wouldn’t result in ANY weight loss in an otherwise poor diet)I think what isn’t emphasized enough is that it’s ok to indulge in junk food once in while and not feel guilty, but i think people find that difficult because they lack the discipline in some aspects(they usually stop working out and eating clean when they begin to indulge in comfort/junk foods on a more regular basis) so that’s why I think the true value of discipline comes from knowing that you have control over what you put into your body and that the things you crave (which is normal) don’t own you, with moderation you can have a flexible enough diet where it doesn’t feel all that restrictive at all.
@@Chris24_ yeah 100%. I find it hard to eat "a little bit of cake" if I do it once a week. I go too far every time. So I find that for me works the best if I just completely cut them out until I dont crave and have some very rarely if I want but keep my daily diet healthy enough that I lose weight (or not gain or whatever im trying to do) but not counting every calorie. Cook food that is really tasty, but trying to keep it healthy. The kind of diet I can eat always, without feeling im compromising nearly anything. This with regular exercise has worked for me. Having said that, with this kind of diet, I do find that I dont enjoy cheat days anymore. I tried to have one today, eating everything I have been "denying myself" and none of it was as good as I remembered and it just made me feel sick. Im practically dying as I write this. Maybe just cheat meals from now on, not full days 😂
@@suredec1 it’s so crazy but I feel like we’re going through the exact same thing! (Especially the last part where your “cheat day” made you feel sick) I also follow the same diet of making tasty foods that are healthy but not having to count every single calorie 👌🏻
Thanks a lot Joanna I always feel so guilty after eating at the restaurant or ice cream I feel so sad I feel like I wasted my whole week of dieting and exercise so Thanks a lot for telling me that I could have all those once in a while without feeling guilty 😊😊
heyyyyy u r back 👍👍👍🥳🥳 i was just thinking yesterday that y you are not posting videos, I thought u stopped making videos...but heyyyyy there you are and most importantly with the video m sooo much in need.. thanksss
Thank you Joanna for another informative video.. You rock!! Can you advice some apps to use for and as a food diary? How you calculate your calorie intake? Please guide. Thanks 🙏
Wow what an inspiration haha! I will now change my mindset when it comes to un-healthy food and think of it as a reward once a week with moderation! Thank you so much Jonna Soh!
I felt very guilty, because I just ate some unhealthy food with my band colleagues after a concert. I'm actually quite thin, but I've got some belly fat, so I really need to care about my hormones and stress level. So this was really good advice at the right time. Thank you!
I heard that having a cheat meal once in a while is good for you because it shocks your metabolism (like you basically said) it basically lets your body party for a second and then get back to work. So long as you don’t overindulge/binge. I struggle with binging but I’m lucky I have my bf to help keep unhealthy foods out of the house.
Also that’s something I would emphasis. Keep the unhealthy food out of your house and when indulging just buy a small portion of it. Like instead of a tub of ice cream just get one of those smaller cups/share with someone (again I’m lucky my bf can just eat so much because I give most of my unhealthy stuff to him)
I love a cheeseburger, I train 6bdays a week, boxing, weights,and running. I feel so much stronger after a refuel and mentally happier. I push my self hard it's almost a motivation having a cheat .
I think the problem a lot of dieters have is all or nothing thinking. Often, we diet because we deeply hate how we look. This can lead many of us to all or nothing thinking and self-destructive cycles of rapid weight loss followed by weight gain. I sometimes have an extra meal or do not run a calorie deficit, but I do it eating the foods I would normally eat. I don't go out and eat ice-cream, burgers, etc. But that's because I know that I'm a food addict and a slice of cake would send me over the edge. You got to know yourself and be honest about how you will react to breaking your diet and adjust accordingly. If you are an addict, maybe consider eating all your calories in the day (eating the foods you would normally eat on your diet) rather than running a deficit and see how that makes you feel.
I learned a lot on this video I plan on having 1 cheat meal 1 day a week🍟 and the rest of the week I plan on eating health and I make sure I drink my water and get a workout in too 🥗💧💪thank you for making videos like this I love learning ❤❤💜💜
Hey, i wanted to know can we wear sports bra in our daily life instead of the regular ones? It's just that I don't like the regular ones.... I hope you reply🥺
all the day I'm restricted in my healthy food but the end of the week I have cheat meal all the day is that make my measurements stay on not changed,please unswer me????
Hello sister take love❤️ Weight loss+body shaping+strength training I don’t know how to start💔🥺 Please reply 🥰 I need to lose my weight immediately😭 Love from Bangladesh 🇧🇩
I recommend asking him what things he like to do to incorporate in his workout. For example I like to dance and I have the Just Dance game, lost 12 pounds in a week from playing it 2 hours a day and went outside to do some running occasionally
Can you make a video telling us your TH-cam journey, how much you get paid in Malaysia (if you don't mind sharing) and advice for new you tubers? Thanks in advance!
Getting enough PROTEIN SHOULD NOT BE A CONCERN as human frugivores don't need any more protein than are provided already in raw fruit and raw vegetables! I'm sick and tired of people obsessing about protein! A newborn baby can triple in size its first year of life consuming only mother's milk which contains less than 5% protein. If they can grow that much in that little amount of time ON THAT LITTLE AMOUNT OF PROTEIN, WE DON'T NEED TO WORRY ABOUT PROTEIN.
Thanks so much for adding the list in the description!🙏
1) Know how often you’re going to cheat
2) Be mindful of your calories
3) Pre-plan your cheat meal
4) Build a positive relationship with food
5) Enjoy with all your senses
6) It’s all about balance
7) Be kind to yourself
If you’re struggling with weight loss, Woman's Weight Loss Secrets: The Unspoken Truth is the book you need. It’s amazing
Joanna , I have been following you for about 7 years, and I love how your content always meets my needs. We Love you , LOTS OF LOVE
Wow it feels so nice someone explaining the reasons why you behave certain way. I do skip going out for the sake of my diet
This video comes at perfect timing. Tomorrow will be my rewarding meal day. I still have a Pilates class in the morning, but afterwards I will go and have my fav spicy Korean food, can’t wait
I am on a weight loss journey and has been eating unhealthy food sometimes and then regret it, even cried thinking why can't I just stick only with the healthy foods..
You are right! You have feed tour soul. 😄
I loved how you portrayed the struggle.. I am in more control than i was few weeks earlier and confident that I won't give up this time
It's always easier said than done, sometimes once you start balancing everything you'll still binge on these foods so it's hard to stop when first starting
That’s cause you need to learn some semblance of discipline. By being incredible restricting you’ll automatically binge eat when given the chance. The key is moderation, thing is, usually when people start seeing results is when they become more motivated to not “cheat” on their diet.
@@Chris24_ i find the exact opposite to be true personally. The longer I stay away from sugar/fast food etc the less I grave it. And if I go long enough (few months or so) eating 100% clean, eating a pizza will put me to coma and ruin the rest of the day. I can't even think about eating after that. I actually feel ill. Which would never be the case if I would eat it regularly
I find that whatever is my normal daily diet, thats what I automatically grave, its not forced. Wether its fast food or healthy food, I just get used to it
@@suredec1 i personally feel like you as well! (when I consistently eat clean for a couple months, I have almost 0 cravings for junk food) that being said, I think the downside of what you mentioned is due to the psychological side of things. Because you’ve labeled foods like pizza and hamburgers as “bad foods” or “red flags” etc when you have them, you feel like you’ve wasted the day/fallen off the wagon and there’s no point in keeping up with your diet seeing that you already “messed up”. The reality is you haven’t messed up at all(considering you’ve been eating perfectly clean before this point, having a a couple cheat meals a week while the rest of your diet is solid wouldn’t do any harm at all, in the same way having a couple salads wouldn’t result in ANY weight loss in an otherwise poor diet)I think what isn’t emphasized enough is that it’s ok to indulge in junk food once in while and not feel guilty, but i think people find that difficult because they lack the discipline in some aspects(they usually stop working out and eating clean when they begin to indulge in comfort/junk foods on a more regular basis) so that’s why I think the true value of discipline comes from knowing that you have control over what you put into your body and that the things you crave (which is normal) don’t own you, with moderation you can have a flexible enough diet where it doesn’t feel all that restrictive at all.
@@Chris24_ yeah 100%. I find it hard to eat "a little bit of cake" if I do it once a week. I go too far every time. So I find that for me works the best if I just completely cut them out until I dont crave and have some very rarely if I want but keep my daily diet healthy enough that I lose weight (or not gain or whatever im trying to do) but not counting every calorie. Cook food that is really tasty, but trying to keep it healthy. The kind of diet I can eat always, without feeling im compromising nearly anything. This with regular exercise has worked for me.
Having said that, with this kind of diet, I do find that I dont enjoy cheat days anymore. I tried to have one today, eating everything I have been "denying myself" and none of it was as good as I remembered and it just made me feel sick. Im practically dying as I write this. Maybe just cheat meals from now on, not full days 😂
@@suredec1 it’s so crazy but I feel like we’re going through the exact same thing! (Especially the last part where your “cheat day” made you feel sick) I also follow the same diet of making tasty foods that are healthy but not having to count every single calorie 👌🏻
😭It's been so long since you came with a nutrition video.. thank you so much ❣️
Thanks a lot Joanna I always feel so guilty after eating at the restaurant or ice cream I feel so sad I feel like I wasted my whole week of dieting and exercise so Thanks a lot for telling me that I could have all those once in a while without feeling guilty 😊😊
hello miss Joanna, thanks for the videos, always watching from philippines
I eat a cheat meal every end of the month, so i'm basically eating junk food and tons of carbs only 12 days of the year
I really love you coach joanna and I appreciate what u do for us 🤍🥺
heyyyyy u r back 👍👍👍🥳🥳 i was just thinking yesterday that y you are not posting videos, I thought u stopped making videos...but heyyyyy there you are and most importantly with the video m sooo much in need.. thanksss
So happy that I found YOU!!! ❤✨
Me and hubby eat healthy 6 days a week and have our cheat meal on Saturdays or as we prefer to say 'treat meal'!
Well Well ... we are so different, so many different bodies. So many ways to archive a same goal 👍.
Good video, keep going 😊.
Please make a video on muscle gain workout 💪 please ☺️
Love your video 😻
Wow this is exactly what I needed after an indulging birthday weekend - thank you Joanna!
Thank you Joanna for another informative video.. You rock!! Can you advice some apps to use for and as a food diary? How you calculate your calorie intake? Please guide. Thanks 🙏
I really needed this. Thank you Joanna!
Wow what an inspiration haha! I will now change my mindset when it comes to un-healthy food and think of it as a reward once a week with moderation! Thank you so much Jonna Soh!
I felt very guilty, because I just ate some unhealthy food with my band colleagues after a concert. I'm actually quite thin, but I've got some belly fat, so I really need to care about my hormones and stress level. So this was really good advice at the right time. Thank you!
Another informative video Joanna Thanks for everything
Thank you for this video!
I heard that having a cheat meal once in a while is good for you because it shocks your metabolism (like you basically said) it basically lets your body party for a second and then get back to work. So long as you don’t overindulge/binge. I struggle with binging but I’m lucky I have my bf to help keep unhealthy foods out of the house.
Also that’s something I would emphasis. Keep the unhealthy food out of your house and when indulging just buy a small portion of it. Like instead of a tub of ice cream just get one of those smaller cups/share with someone (again I’m lucky my bf can just eat so much because I give most of my unhealthy stuff to him)
Thanks Joanna 🥰 This video is what I needed to hear after feeling guilty of eating processed foods a while ago.
Thank you Joanna
Dear plz make workout series for pcod Nd pcos plz plz highly request to u
Pretty lady with perfect advises ❤️❤️💖✨️🤗
Thanks a lot Joanna, I needed it ♥️
I love a cheeseburger, I train 6bdays a week, boxing, weights,and running.
I feel so much stronger after a refuel and mentally happier. I push my self hard it's almost a motivation having a cheat .
Thank you for this video and your great advice. I like the word "Reward Meals".
Perfect video for cheat meal.
Should i eat like breakfast and dinner and stuff if my cheat meal is at lunch time, should i like eat normally then have a cheat meal?
It's a cheat day, you get to eat anything any time of the day dude
Thank you Joanna Full of Knowledges.❤️
Thank u Joanna for all these good motivations..😍😍😍
Apple cider vinegar is good for health during weight lose
I think the problem a lot of dieters have is all or nothing thinking. Often, we diet because we deeply hate how we look. This can lead many of us to all or nothing thinking and self-destructive cycles of rapid weight loss followed by weight gain. I sometimes have an extra meal or do not run a calorie deficit, but I do it eating the foods I would normally eat. I don't go out and eat ice-cream, burgers, etc. But that's because I know that I'm a food addict and a slice of cake would send me over the edge. You got to know yourself and be honest about how you will react to breaking your diet and adjust accordingly. If you are an addict, maybe consider eating all your calories in the day (eating the foods you would normally eat on your diet) rather than running a deficit and see how that makes you feel.
Thank you for this video. Very helpful. I m a new subscriber
Joana, i like to visit your website, but seems like your website not active anymore. Sosad 😭
Awesome dear, thank you so much!
I learned a lot on this video I plan on having 1 cheat meal 1 day a week🍟 and the rest of the week I plan on eating health and I make sure I drink my water and get a workout in too 🥗💧💪thank you for making videos like this I love learning ❤❤💜💜
Does eating a 340g natural peanut butter (no sugar or oils) as a cheat meal okay ?
Thank You, Joanna!!
That was really informative and encouraging. Thank you so much for the coaching ☺️
Thank you for the valuable information.can I eat seven dates or three every day with high fat diet and still loose weight or maintain weight at least?
Hey, i wanted to know can we wear sports bra in our daily life instead of the regular ones? It's just that I don't like the regular ones.... I hope you reply🥺
Hii mam plz reply Iam ur biggest fan 🥺😫🙏❤️
Thank you ❤️🧡💛💚💙
all the day I'm restricted in my healthy food but the end of the week I have cheat meal all the day is that make my measurements stay on not changed,please unswer me????
Hello sister take love❤️
Weight loss+body shaping+strength training
I don’t know how to start💔🥺
Please reply 🥰
I need to lose my weight immediately😭
Love from Bangladesh 🇧🇩
Can you eat one cheat meal each day for a week instead of 1 entire day of cheat meals?
Pleas traduction in french i dont undertand englich thanks
Is peanut butter cheat meal?
My son is 14 yrs old and he is obese. He tried working out but said they are all boring. Can you help in any way?
I recommend asking him what things he like to do to incorporate in his workout. For example I like to dance and I have the Just Dance game, lost 12 pounds in a week from playing it 2 hours a day and went outside to do some running occasionally
Omg just ossum
Can you make a video telling us your TH-cam journey, how much you get paid in Malaysia (if you don't mind sharing) and advice for new you tubers?
Thanks in advance!
I 'let loose' with a bowl of ice cream 🍨 then immediately I worked out lol.
How u weight gain ?
♥️♥️♥️
hello beautiful❤✨
How to lose weight fast ?
Eat healthy
😍
Sister yeanaku neega reply panala y
نحن كعرب ماذا يمكننا الفعل لكي نفهم لماذا لم تتركي لنا الترجمة؟؟؟
الترجمه بلغه العربية موجوده، هتضغط على الترس إلى فوق فى الفيديو على الشمال، و تختار الترجمه وبعدين الترجمه التلقائيه و تختار لغه العربية 😃
@@ibrahimr5221 لقد فعلت ذلك ولم يعطيني أي شيء مع انني جربتها مع عدة قنوات إنجليزية
@@karimtaidouch9841 فعلا احيانا مش بتظهر الترجمه، جرب في اعدادات اليوتيوب عندك، وشوف إذا كان اليوتيوب بتاعك عايز تحديث..
Can I talk to you ??
I m unable to understand this number I save this number but not showing on what's app
Naughty food
Getting enough PROTEIN SHOULD NOT BE A CONCERN as human frugivores don't need any more protein than are provided already in raw fruit and raw vegetables! I'm sick and tired of people obsessing about protein! A newborn baby can triple in size its first year of life consuming only mother's milk which contains less than 5% protein. If they can grow that much in that little amount of time ON THAT LITTLE AMOUNT OF PROTEIN, WE DON'T NEED TO WORRY ABOUT PROTEIN.
Bad food? There's no such a thing