Obesity is now considered  a disease according to the AMA, and Americans, collectively, are now fatter than ever before. Obesity, which affects 78 million adults and 12 million children in the U.S., causes a host of other illnesses, including cardiac disease and diabetes.

But what if you’re already committed to healthy eating and exercise? Does clean living mean that you can’t indulge in the occasional slice of pizza or bowl of ice cream? According to Dr. Susie Rockway, a veteran nutritional and biochemical expert in the U.S. health industry, there are ways to cheat on your healthy regimen without feeling the effects at your waistline. Here are her tips:


1. Keep a Food Diary
By keeping track of what you eat, you can get a much better idea of when and where you can splurge now and then. A food diary can also force you to face up to the hard truth: you may not be eating as healthily as you think! How much fattening mayo was used to make that tuna salad? Are you eating too many simple carbs?

Read Related: 7 Ways for Moms to Set & Keep Realistic Fitness Goals


2. Stay Hydrated
If you drink plenty of water during the day, you will feel fuller, and will be less tempted to take that extra big slice of cake at the office birthday party. Remember too that too much salt or too many caffeinated beverages will contribute to dehydration—so stick with water, and drink a big glass of it before you contemplate that unhealthy treat.


3. Try aSsupplement
Some new products on the U.S. market, such as Lineatabs, help aid in the body’s elimination of fat. Supplements like these are ideal for people who follow a healthy diet but occasionally eat a greasy, fatty meal. Additionally, Lineatabs encourages hydration, as it makes you drink more water.


4. Relaxation
If you’re always on the go, chances are you may be suffering from excessive stress, which raises levels of cortisol, a hormone that can make you feel hungry. Stress can also make busy people more prone to comfort eating, including excessive amounts and foods filled with fat, sugar and salt. So try breathing techniques, yoga or meditation for handling a busy schedule, and that 3 pm candy bar will be far less tempting.


5. Increase & Mix-up Your Cardio
While you want to avoid the mindset: “I worked out today, so I can eat bad food,” slight increases to your cardio activity can offset a few extra calories. You don’t have to drastically alter things though; increasing the incline on your treadmill by just 5 percent can help you burn 15 percent more calories during your walk, jog or run.