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If you want to know how to lose weight forever you have to start by looking at how you look at the food you eat. If the way you are eating now has you looking forward to the chances you get to depart from that diet then you are setting yourself up for failure. In this video, I’m going to show you how the mentality of a “cheat meal” is what may be single handedly responsible for keeping you from losing weight and keeping it off forever.
To start, the mentality of cheat meals means that you are splurging or indulging. You are enjoying something that you aren’t capable of experiencing or having during your non-cheating periods. When the regular, every day foods and diet you follow cause you to have a clear dichotomy between foods you actually enjoy and those you only eat because you feel like you are supposed to be eating them, then you are setting yourself up for failure.
If on the other hand, you were able to identify foods that you actually enjoyed that were still nutritious and in line with your goals of losing weight, body fat and building muscle then you would be on the way to nutritional freedom and permanent weight loss. Too many people think that the only way to lose weight and have abs is to eat steamed broccoli, dry asparagus and iceberg lettuce. That couldn’t be further from the truth. The best way to lose weight is to start looking at food as fuel for your muscles and your performance and stop hating the limited food choices you have left yourself.
The avoidance of carbs, fats and even some proteins in the pursuit of six pack abs is a mistake. Rice, pasta, potatoes, butter and oils can all be (and should be) part of a nutrition plan that is capable of helping you lose weight and put on lean muscle mass. If you fall victim to the carb phobia that is far too rampant these days then you are likely to be robbing your muscles of the exact nutrients they need to perform at their best.
Beyond that, it is these very foods that tend to help us maintain our sanity when changing our eating lifestyle. If you completely eliminate starchy carbohydrates from your diet then you are going to quickly fall off of your eating plan. Carbs and fats are preferred energy sources for our bodies and avoiding them for any length of time in the pursuit of fast fat loss is a recipe for failure.
When you incorporate these back into your eating plan, you will suddenly find that the choice to have something like carrot cake, beer or even cupcakes is something that you are making because you wanted them not because your body felt as if it needed them! There is a huge difference between the two. Once you string together a period of time that you are doing this your results become self motivating and you will find that you make less choices for “cheat meals” and more decisions are made to continue eating your nutritious food choices since you prefer them and actually enjoy them.
This is the best way to lose weight long term because you aren’t basing your attempt on deprivation or diets. This way works regardless of the way you are eating now. Even if you are using intermittent fasting as your method of eating at the moment, the principles are still the same and will help you to lose weight forever.
For a complete step by step meal plan along with my best fat shredding workouts to compliment your fat loss efforts, head to and get the MAX SHRED program. Burn fat for 12 weeks straight and keep the ripped body you build for the rest of the year.
For more videos on how to lose weight and the best way to lose 5 pounds of body fat, be sure to subscribe to our channel here on youtube at
46 comments
Forbidden baguette
Jesus: water into wine
Alchemy: lead to gold
Jeff: carrot cake to muscle
You are the funking man. Too much sense…
I eat normal Indian food 3 time a day and getting lean as well as making muscles it's slow but I love it because I can eat all things
what if u have depression will this work
4:20 "maybe it's bacon, egg and cheese". Yup that's why I do Keto. Love what I eat and don't count calories. Lost 22 kg. More 8 to hit my goal weight. Let's go!
well you make good points cause I hate chicken it needs something, it’s too dry and plain. I went from 25% body fat down to single digits in one year and stayed that way for a whole year after but then the pandemic hit and I got lazy almost hit the same body fat as before. I’ve been trying to loose it since last fall but it’s hard to figure good food on a budget cause me broke. I’m not a sugar lover just like meats with flavor and Taco Bell is my favorite restaurant. So ima start doing what you said find foods I like that are healthy and all fit in diet. I also sometimes am working out over 1.5 hours of mixed excercises I think I gotta lower that cause it makes it hard to fit in every day I’ll just do 1 hour. Maybe this will get me back to 8 pack. When I first lost weight I ate pure meat just plain and veggies that was it. It made me loose my taste for chicken cause I ate so much of it. But steamed carrots, and broccoli are the best man! I love veggies they just not have protein.
We have the same birthday! That means good things for me surely!
Hi Jeff, hi Jessie! Could you upload this video on Spanish channel??
I love your ways!!
Chuck Norris checks under his bed at night for Jeff!
Indian be like – I can't understand english make video in Hindi 😂😂
I love this channel lol
I honestly enjoy having my once a week "cheat day" where I eat sweets and burgers since they are what I love the most. But on the other days I eat nutritious meals that I enjoy, it worked for me so I never thought of my "cheat day" as a bad thing.
I wish Jeff was my coach. He looks like he’s no joke. Straighforward, no bs.
Keto along with one of your workouts is actually my routine
You look like my ex breandan carranza
What if you enjoy fried chicken and chipotle 🥺😔
Sometimes I can just dedicate my whole day training. It eases my mind off a lot of things and it helps me lose a bit of weight. Sadly I can barely put in time for that given my work schedule. I wish we can all just get paid doing workouts.
Fats has a really big phobia to jeff, fats got a bad experience to jeff.
So jeff will never gain fats ever again.. . 😂
Okay I understand what he’s saying but let’s say I love pizza. That doesn’t fit into a proper nutrition plan (not the way I want to eat it). So I have no choice to avoid it or consider it a cheat meal
How many times a day do you workout , because you use alot weap cream in your meal's .
I lost it.. In cloth shape ok.. But still tummy fats
Your video will be applied if u canceled all these food manufacturing
Organic oatmeal so good
Me thinking; damn that thumbnail looks nasty!
Me also thinking; damn i got that nastiness underneath my skin 😑
Thumbs up for the intro alone
Unfortunately some of us really have to watch our carb intake as we are insulin resistant and type 2 diabetic.. : / Excercise does help as well as what one eats….I would love to have a big chunk of that carrot cake!
The amount of BS you say before giving the real deal in a video has significant room of reduction
Jeff spittin wisdom out here
Thank you for clear honest truth
This just changed my life, what an important message and mindset change at the perfect time. Thank you!
I just wanted to say thank you, Jeff for inspiring me to stick to a healthy diet, and lose weight. I am planning on getting in the best shape i possibly can again. My body is totally out of whack from fat to muscles, and thats about to change for the better, and for good, because i can tell you, that neglect is absolutely not the right thing to do when it comes to your body, and health.
Already, ive seen a little bit of change, im up to like 1.5- 2 miles walk/running, and cant wait until i pound out some 6-9 milers again.
Getting my physical strength up again as well, and planning on getting my body in order.
Its embarrasing to be so unfit. I would love to do a before and after pic for you guys, as i think with hella work, ill be able to get my stuff together again. My dedication is definately there, and i am so tired of sitting around being unhealthy, and unfit.
So, i thank God, and thank you guys for crossing my path. God had encouraged me to take better care of my body, and i honestly, i didnt realize how unfit i actually was, and how aweful i looked.
So kabbalistic
I lost 52 Lbs in 6 months
I will start the good choice bad choice from tomorrow.
Thx !
Dude eating the things I like is what put me here.
Been doing keto/omad for almost 2 months now. Down 40lbs. After dexa scan im 6'4 with 130lbs of fat to lose. Its about a mentality shift absolutely for what you eat, between you and dr berg i know ill get to where i want to be pretty soon(relatively speaking)
Whats up, got some solid suggestions from this vid, thank you. It's just a blast just watch all those extra few pounds vanish week after week, isn't it? Yet being starving and fatigued all day long makes it seem hopeless unless you go'ogle a strategy such as Jenessa Venspurke’s online guide. It isn’t magical but certainly works if you just adhere to the basic instructions.
as someone who's currently doing a fasting day, was exactly what I needed to hear. Need to make a shopping list and it not be a list to make another curry… This week. Thanks mate.
The graft density of polymer on the surface of material?
I was 100 kg before lockdown. Now I am 120 kg. 🥵😭😭😭😭. Please help. 😭😭😭.
GOOD INFORMATION. in my case I managed to lose 20 pounds thanks to a natural method that I followed and now I look thinner.💖💖
Something I noticed was saying "no" to cheat meals or junk food in general gets easier the more I choose not to eat/buy it. "It's not like i'm never going to have it again" is what I tell myself and add the fact that I now like good foods I didn't like before just because I got used to them and developed a liking to them lol
things are going smoothly for now
Brown sugar, oatmeal,pasta, rice, potatoes and whipped cream! Eat a little too much of any of those and you'll pile on fat. Should be no problem if you're consistent with the gym/workouts though.
Not very smart here, i struggle to know what's a "good" meal or "bad meal. I hear so much contradiction from so many sources, im totaly lost at this point.