A little treat could be your secret weapon to successful weight loss, according to nutrition science.
That’s because an “all or nothing” approach of cutting out everything you love to eat can set you up to fail long-term, said Tara Schmidt, lead dietitian for the Mayo Clinic diet.
“There’s really no wiggle room. People get trapped,” she told Business Insider.
Instead, think of healthy eating as a lifestyle, one that leaves room for a scoop of ice cream or occasional pizza.
Research supports having a little treat, too. A recent study on dieters found that people had fewer cravings, lost more weight, and maintained their weight loss better if they included favorite foods instead of abstaining. Portion sizes matter — researchers found small servings of delicious foods made it easier to avoid a cycle of restriction and overindulgence.
Schmidt, who wasn’t involved in the study, said she’s been giving the same advice to her clients for years, explaining that a flexible diet is better for weight loss in the long-run.
“Allowing for a balanced way of including your favorite foods, a planned indulgence, really helps people feel less deprived,” Schmidt said.
How to treat yourself and still lose weight
The cardinal rule of weight loss is that to shed fat, you need to be in a calorie deficit, eating fewer calories than you burn off.
Schmidt said many eating plans can get you into a calorie deficit, at least for a while. For long-term results, some diets are better than others.
“If you can’t keep doing what you did to lose the weight, it’s not going to stay off,” she said.
That’s why completely cutting out your favorite foods, dessert, or other craveable treats can backfire, unless you’re really willing to give them up forever.
Intentionally making room for treats can also make it easier to enjoy them more mindfully. For instance, 31-year-old Jared Wakeford told Business Insider he burned more body fat when he started allowing himself carbs, instead of eating heaps of protein but sneaking in croissants when life got stressful.
“I’m a man who loves a pastry,” he said. “Now I save the times that I have them, and my appreciation is greater.”
To indulge your cravings without derailing your diet:
- Enjoy a smaller portion — eating a bit less of favorite foods cuts calories without eliminating joy.
- Savor every bite — Slowing down makes eating more satisfying so your natural hunger cues signal when you’re done.
- Go out for dessert — Walking to get a treat provides exercise and automatic portion control. If you don’t have ice cream at home, you’re less likely to reach for a scoop and finish the carton.
- Combine treats with healthy staples — Starting with fiber and protein takes the edge off, so you’ll be satiated sooner.
- Track your eating habits — Keeping a food journal makes it easier to see when your diet is balanced and if it’s not, to adjust without panic or guilt.
Make it easier to eat healthy, too
Treats are fun, but the rest of your diet doesn’t have to be boring, either. Simple kitchen hacks can make healthy eating delicious and convenient, Schmidt said.
For instance, stock up on frozen fruits and veggies, starting with whichever you most enjoy, and find ways to jazz them up, from adding herbs and citrus to oven-roasting for more flavor.
“I don’t really care if you eat cucumbers or tomatoes, I’m just happy you’re eating a vegetable and you’re much more likely to eat it if you like it,” Schmidt said.
And let’s face it, no one can thrive on a diet of chicken, rice, and broccoli every day. Ditch the boring meal plan by seeking out delicious and nutritious new recipes.
Most importantly, don’t try to force healthy alternatives in lieu of your favorite treat. No amount of clever food prep can make a protein shake into dessert.
“Coming home after work and eating carrots, that’s not giving you any dopamine,” Schmidt said. “If you want to have a margarita and chips and salsa, have it, but I need you to enjoy it and listen to your body and whether or not you’re hungry anymore.”
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