I’m a realist. I know that you should probably avoid sugary coffees, teas and chocolates if you’re trying to be lean and fit into those skinny jeans, BUT, come on, it’s gonna happen, at some point you’re going to run into the mall during a pouring rain this winter and run smack dab into the “corner coffee shop” and be tempted to have one of their limited time seasonal drinks.
Now if you’re really serious about reaching your skinny jeans (skinny arms or whatever your “problem spot “is) goal then you need to think ahead and have a plan. One of my clients asked for my help in making a plan. Check out our email exchange below and take some tips away from it:
Initial email:
“Hi Sarai,
I am being very tempted with coffee drinks as they all came out now that the holiday season is starting. I have not bought any and fear I will start drinking them. Knowing how many calories are in them helps. I’d prefer not to exercise more to work it off. BUT as the holidays near and I am out it is difficult. Any ideas? During holidays from SB I tend to drink pumpkin spiced latte, white mocha, hot chocolate or apple cider”.
Alecia
Reply:
“Hey Alecia,
Well it’s unreasonable to think that you’ll NEVER drink one of these treats again. What you need is a game plan.
Have you ever heard of the 90/10rule? The “law” is that only 10% of your meals should be “cheats”.
Now since you should be eating 6 times a day 6X7=35 and 10% of that is about 4. So no more than 4 times during a week should you be off course on your nutrition plan.
Now here’s the fine print:
1. This includes missing a meal. So if you get busy and go 6 hrs without eating, that counts as one of your 4 (what a waste!)
2. You can’t “roll-over” your cheats like cell phone minutes. Think of it like your annual flexible spending account; use it or lose it.
3. This doesn’t mean stuff 3 meals into 1 and call it one cheat. You still have to use moderation and have some self-control. If you have a cheeseburger and fries and a big piece of chocolate cake, that’s at least 2 of your allotted 4 for the week (super strict health-nuts would count it as 3).
4. This also includes ALL your nibbling, munching, grazing and liquid calories (coffee drinks, alcohol soda, etc.)
Ok, so referring back to rule #3; you should still use self-control and try to do the least amount of damage as possible with your cheats. So take those coffee drinks you love (we all love) and have them made with skim or soy milk. Use sugar-free syrups if possible and you are ok with them. Order the small size and sip slowly savoring each sip. Skip the whipped cream on top and save 100 calories.
Theoretically, you could drink 4 of these a week and stay on track IF and it’s a BIG if, the rest of your diet was 100% on point. That’s pretty hard to do so plan on only 1 small drink a week tops and make it count. Enjoy it, don’t just mindlessly grab one while you’re rushing around getting ready for work.”
Sarai
This applies to any cheats and treats you enjoy, plan ahead, be prepared and you’ll be able to stay on course.