How to cheat & still lose weight

Follow these 4 rules if you're going to cheat on your diet
Rule #1
Follow the 90/10 rule
It's understandable that you won't be able to follow your weight loss diet 100% perfect all the time and allowing yourself to cheat sometimes helps keep you on your diet longer making you lose more weight so...

• Only Try to be perfect 90% of the time and...
• Only cheat 10% of the time so for example...

If you're eating 5 or more small meals a day (like you're supposed to) to lose weight then that means you're eating about 35 meals a week and if you cheat 10% of the time...
Then that means 3-to-4 of the meals you eat during the week can be cheat meals and if 10% isn't enough...
You can follow the 80/20 rule and cheat 20% of the time but don't cheat no more than 20% of the time and...
Rule #2
Don't overeat just because it's your cheat day (or cheat meal) so for example...
If you're supposed to eat 1,500 calories a day to lose weight - Don't eat 2,000-to-3,000 calories on your cheat day because if you overeat - you'll gain weight no matter if you're eating weight loss foods or bad foods for weight loss so remember this: A cheat day is just a day where you can eat whatever you want but NOT as much as you want but...
One day of overeating once every 2-to-3 weeks won't ruin your weight loss goals and...
Rule #3
If you're going to have a cheat day or cheat meal and eat bad foods for weight loss... try to eat mostly bad high protein foods instead of lots of simple sugar loaded bad carbs because simple carbs will only make you crave for more weight-gaining simple carbs plus simple carbs are stored more easily as fat and...
Although the saturated & transaturated fats in the bad high protein foods are unhealthy for you... The bad high protein foods will still suppress your appetite and bad high protein foods will still increase your metabolism (see fast weight loss tip #7).
Here's an example of a good cheat meal vs. a bad cheat meal using fast food places as an example...

• Good cheat meal
  Chicken from KFC with a small sized soda = lots of high protein from chicken with little sugar from soda.
• Bad cheat meal
  Burger, small fries, & small soda from McDonalds' = lots of bad simple carbs from burger bun, fries, and soda with little protein from burger.

Rule #4
YOU CAN'T CHEAT as you get closer to your weight loss goal - As you get closer & closer to your weight loss goal or within 10-to-20 pounds...
2 reasons Why it takes longer to lose your last 10 pounds...
1. You don't burn as many calories doing weight loss activities
As you lose weight you'll burn less calories doing the same activity because since you weigh less - your body has to burn less calories or use less energy to move a lighter weight so for example...
You used to burn 238 calories walking 4 mph for 30 minutes when you weighed 200 pounds but once you weigh 130 pounds you'll only burn 155 calories walking at 4 mph - See how to burn more calories
2. You don't have too much weight to lose
If you were 300 pounds & overweight - You could probably lose 2-to-5 pounds a week but if you only had 10 pounds to lose...
You may lose 2 pounds some weeks but you should expect to lose only 1-to-2 pounds a week and some weeks you'll lose less than a 1 lb. because as you lose weight...
Your overall fat burning metabolism decreases which doesn't make you stop burning fat but it makes you burn fat at a slower rate so...
It's not exactly harder to lose your last 10 pounds...
It just takes longer to lose your last ten pounds because of reasons #1 & #2 above and that's why you really don't want to cheat on your weight loss plan when trying to lose your last 10 pounds and because of the slower weight loss rate...