It All Went Wrong After I Hit The Snooze…

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I get up at 6am every single day, I don’t hit snooze and I don’t go back to bed. Earlier this week I learned just how valuable that is.

I was up later than usual a few nights in a row working on a project, which meant sleep was a little skimpy.

I’ll be honest as soon I got out of bed on Monday I felt so tired you’d have thought my eyelids had weights strapped to them.

I brushed my teeth, splashed cold water in my face and headed back to my room.

That warm bed with clean flannel sheets looked so amazing I told myself  “you can get under the covers for just a second then you need to get up go for your morning walk.”

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Unfortunately I fell back asleep.

Now while this may not be the exact same as hitting the snooze it has the same effect on my day… it created chaos.

As soon as I woke up I could see how light it was outside, and thought “Shit I fell back asleep!”

I  looked at my phone which read 8:23AM, not the 6:05AM I remember right before I fell asleep again.

The whole rest of my day was completely out of whack.

My morning routine was rushed and not remotely calming. My walk was really short and it didn’t provide any time to really think. I skipped my shower.

When I got into my office I barely had any time to journal and had to cut my morning reading all together to prepare for a call with a nutrition client.

I started off the day more than two hours behind, and couldn’t ever seem to catch up and get back on schedule.

No matter how hard I tried I just couldn’t catch up, it felt like I was fighting against quicksand all day long.

At the end of the day I was way more exhausted that I normally am, but having accomplished way less than a typical day.

I thought damn that isn’t happening again, I can’t stand the feeling of playing catch up and being behind on my day.

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Now there’s a lot of you who hit the snooze daily on your nutrition and fat loss goals.  

Each year you say it’s going to be different, but you continue to hit the snooze button, and you only get further behind.

As a result of hitting the snooze button on your fat loss goals week after week you only get further behind, and playing catch up feels that much more unsettling.  

Because you’ve gotten in the habit of hitting snooze, when you try to get your nutrition squared away you end up confused and exhausted.

You don’t know what diet to follow, if carbs or fats are bad or if you should go paleo or keto. Wait are sweet potatoes better than white potatoes, or does it even matter ?

As a result of being behind you end up focusing on the wrong with your diet that leads to frustration and then heading back to the snooze button again.

To help you get out of the snooze button mentality I have a special ebook I created  for you.

The free ebook gets you on the path to your fat loss goals and helps you to stop hitting the snooze button.

You’ll learn the top five habits that will allow you to keep eating the foods you love, but lose more body fat than you ever have before and creating sustainable approach to your diet.

People who text me at (503) 752-1217 will get a free copy of this ebook delivered to their inbox, its first come first  so make sure to text me as soon as you get this!

 

The Myth of “Starve Mode” And Why You’re Really Not Losing Weight

You’ve likely heard someone mention “starve mode” when it comes to their inability to lose body fat while eating very low calorie.

When we take closer look though though, this idea begins to come apart at the seams.

The idea of “starve mode” is that when you eat few enough calories the body will put those calories you do eat directly into fat storage as a survival technique, which will  stop your fat loss.

If starve mode was a real then nobody would ever starve to death because their body would start storing body fat, this doesn’t happen though.

When you’re on lower calories and the scale has stopped moving thought there are a few things to explain why this is happening.

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Why You Can Lose Fat But Not Weight  

The first is that losing body fat and weight are not the same thing. Body fat is a part of your weight but so is food in your GI system, water, bones, muscle, organs and much more.

You can be losing body fat, but not see the scale reflect that same change because of water retention.

When you diet aggressively on low calories it can be very stressful for the body, and when added to other life stresses, you’re more likely to retain a good amount of water weight, not fat.  

This means you can still be losing body fat, but it will be masked on the scale by the amount of water you’re retaining if you’re too stressed and in an aggressive dieting phase.

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You Don’t Burn Very Many Calories

Another factor to think about is you might have to diet on much lower calories than you think to lose body fat.

People have a tendency to dramatically overestimate the amount of activity they get on a daily basis and assume they burn far more calories at the gym than they do.

I get it this sucks and I hate to be the bearer of bad news, but in reality I’m just trying to help you better understand the situation you’re in.

To chalk it up to starve mode is a disempowering way to look at this situation, but if you realize that you burn many calories each day you can make some modifications to you nutrition, and lifestyle to help.

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Body Size and Activity Level

There generally two reasons why you’d burn less calories per day that someone else, and the first is that you’re a smaller individual in which case your bodies just requires fewer calories at rest or during activity.

The second is that you likely have a somewhat sedentary lifestyle, and I’m not talking about trips to the gym, but all the activity you get outside the gym on a day to day basis.

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Calorie Awareness

So now that we have that aspect covered let me say something you may not like hearing even more… you’re likely eating more than you think you are.

Humans are notoriously bad at reporting their food intake, and studies have found that people unintentionally under report their food intake by upwards of 40%, which pretty significant!

All of those forgotten snacks... handful of nuts here, small granola bar there and a lick of the peanut butter spoon can add up very fast when you don’t account for them, let alone the growing portion sizes that we as a society eat.

These food inaccuracies are especially damaging to your fat loss if you’re someone who already has to diet on very low calories to lose body fat to begin with.

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The “Forgotten” Foods

When you have to diet aggressively to lose body, and you’re stressed and not seeing results you’re more likely to have some late night overeating, or binges that take place.  

I’m not saying this from a place of judgment, because everyone has their own food triggers.

I’m being honest about how those unreported instances late at night can impact your fat loss results if you don’t burn many calories throughout the day.

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Your Body Adapts To Burn Less

Lastly as you diet and lose weight the body adapts and becomes more efficient, and burn fewer calories throughout the day and during exercise.

This is the bodies way to balance out the energy equation you’ve tilted in the direction of fat loss.

If you’ve lose weight you’ll automatically burn fewer calories because a smaller body is going to require fewer calories to maintain.

You’ll also burn fewer calories by simply moving less throughout the day in the form of less walking, more sitting, reduced fidgeting and other unconscious movement that will decrease.

When you go to the gym, you likely weren’t burning a ton of calories to begin with, but now in a calorie deficit the body strives to burn less during workouts too as a way to be more efficient with the calories you’re eating.

As you can see “starve mode” isn’t real, and in many cases it can be a very disempowering assumption when you stop losing fat.

On the other hand there are a number of explanations as to why of you will have a more difficult time losing body fat the deeper you get into a diet.

This doesn’t mean that you are powerless though and there are changes and modifications you can make to both your nutrition and lifestyle to make this process less on a march through the sludge.

In Part 2 of this blog we’re going to take a closer look at some of the hormonal, metabolic and psychological risks of going too low of calories for too long.

If you’ve always felt like you get stuck a month into a diet, and can never break past that plateau click HERE to apply for coaching and let’s work towards getting you better fat loss results that fit your lifestyle.

Why Trying To Be "Perfect" With Your Nutrition Backfires...

After finishing up my client check in emails yesterday, I quickly saw a reply from a new client I started working with.

Lisa is working on losing body fat and needed some guidance to help figure out what the right approach was for her to follow, and when to make adjustments to her nutrition.

Turns out I know a guy...

In the email reply she mentioned that she felt like she entirely failed for the past week.

Looking closer though I could see she nailed her calorie goal everyday for the last two weeks.

She was eating high quality foods and getting plenty of protein, veggies and carbs. No issues there either.

Oh and she was down 3 lbs since our last round of measurements two weeks ago, I had yet to see the failure she was talking about...

The next sentence was a very telling one that gave me some important insight into what she meant by the fact that she had “failed.”

Lisa had gone over her target fat intake by 4-8 grams each day because of some snacking on nuts. 

That to her was a failure... 

You see Lisa is a perfectionist by nature. She  runs a successful business, hits the gym 4-5 per week and will regularly go on 50 mile bike rides on the weekend.

Anything Lisa does, she goes at 110%, and expects perfection.

In my email reply to her I explained that being down 3 lbs in two weeks is far from a failure, and there is a learning curve to anything like tracking calories and macros.

I told her “It's those kind of "aha" moments with the nuts you'll be able to learn from moving forward. Overall you're doing a better job than you're giving yourself credit for, hence the 3 lb weight loss ; ) .”

I also explained to her “ Expecting to be perfect on a brand new diet is like running your first marathon and expecting to break a world record, no one does it. You have to learn along the way and you'll get better.”

When Lisa replied she told me “ Thanks.... I needed the pep talk. As I am sure you are beginning to notice, I am a slight perfectionist :-P! So I have a hard time not doing things 100 percent.”

Lisa was nailing her calorie target which was the most important part of the equation for her fat loss, and her results showed just that!

However Lisa’s perfectionist nature wasn’t allowing her to look past the micro to see the macro big picture of her success.

By simply helping her to recognize the big picture win, and see that you can make amazing progress without being a perfectionist it helped Lisa to feel positive about the process and acknowledge her recent win.

Now Imagine how far that negative thought pattern could have taken Lisa if she didn't have a coach to help her course correct and recognize that you don’t need to be perfect to get results.

Expecting perfection with your nutrition isn't the standard you want to set, because in real life that "perfect" shit goes right out the window. 

Keep in mind though that this “all or nothing” thinking showed by Lisa isn’t the only mindset that sabotages your nutrition and fat loss goals.

There’s 5 mindset traps I see people regularly fall into that cause them to give up on their nutrition and fat loss goals.

Those 5 Thinking Traps That Sabotage Your Nutrition are detailed in a recent blog HERE where you learn how to recognize, and then climb out of these traps that ruin your nutrition. 

Read the blog linked and let me know what you think in the comments. 

5 Thinking Traps That Sabotage Your Nutrition

Most people look at changes to their nutrition as something that’s strictly about the food, just take care of that and everything should go as planned, right ?  

You’ve all heard the same advice time and time again about what to do to get healthier or lose some weight.

But it’s not that easy, if it was we wouldn’t have the obesity and preventable chronic disease rates that we do in our society.

This isn’t new information when it comes to health and fitness, but between knowing and doing there lives a large gap that most people get trapped in.

The problem isn’t the diets though, and in reality for a lot of you it has very little to actually do with food but what’s going on in between your ears.

You see this in chronic lifelong dieters, despite having tried every diet under the sun and having far more knowledge than others around them they seem destined to remain overweight and unhappy with their body.

This is because there’s a large psychological component that if not addressed will continue to sabotage you and prevent any real change from happening.

Or even worse...

You might be able to lose the weight quickly because you were able to restrict yourself into a lower bodyweight.

Eventually though, those old thoughts that you never actually addressed creep back in, and with them comes the weight you lost, only adding to the frustration of the situation.

If this sounds familiar it’s because it might be you, your mother,  father grandmother, brother, cousin or sister.

And most of them fall into these thinking traps that sabotage their health and nutrition.

In this blog we’re covering the ways of thinking about nutrition and fitness  that I’ve seen sabotage not only my nutrition clients, but people I talk with, friends and family.

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Trap #1: The All Or Nothing Trap

With the all or nothing trap you find yourself treating your nutrition just like a light switch, you’re on or off your diet.

The main problem is you have no middle ground with your nutrition, and that’s a disastrous place to try to remain for too long.

You can only restrict yourself for so long before rubber band wants to snap back the other way because you’ve deprived yourself of foods you enjoy, and likely social situation.

You eventually break the seal and gorge on all the food you’ve been depriving yourself of.

Because you gave these foods forbidden power, and we want what we can’t have you’ll overconsume to compensate for the previous self inflicted deprivation.

Because the diet starts again on Monday and you better eat to make up for all the clean eating you’ll be doing the next few weeks too.  

When you get around to actually getting back on track with your nutrition, a few Monday’s have passed. During this time you’ve gone off the rails have undone a lot of the progress you made and now feel discouraged to get back on the horse.

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Trap #2: Self Licensing Behavior Trap

When you choose to overindulge frequently because you restricted yourself for the majority of the week this is known as self licensing behavior.

When we apply the idea of self licensing here it means that because you did something you didn’t enjoy like “eating clean” for the week that it justifies the overly indulgent meals on the weekends, or junk food binges.

The main problem here is that many times those overindulgences easily overshadow the dieting that’s been done during the week and easily stall out your progress.

The self licensing trap is when you pair something you don’t enjoy with a reward in direct opposition.

This would be rewarding yourself for a run with a pint of Ben and Jerry’s ice cream because you dislike running, but love ice cream. Who doesn't love ice cream though...

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Trap #3: The Guilt Trap

A lot of the time what starts as the all or nothing trap can actually transition into the guilt trap.

When you haven’t met your goal for the day, or had a mishap along the way instead of brushing yourself off and start again tomorrow you engage in thoughts of guilt and negative self talk.

You may say things like “ I’m not even worth it, what did I think I could even do this to begin with.”

This hypercritical negative self talk only breeds more thoughts of failure and how your results are doomed because today didn’t go as planned.

This pattern of thinking can easily crush any momentum or motivation you’ve recently built up in a quick fashion.

You may even assume that shame and guilting yourself will be the motivation to get started again.

However more than likely it will only feed back into the negative self talk and can seamlessly becomes a self fulfilling prophecy.

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Trap #4: Self Fulfilling Prophecy

When you continually tell yourself a negative story about who you are, and what you can accomplish you will find a way to make that story true.

A lot of the time this comes in the form of conscious or unconscious self sabotage.

I’ve had clients so anxious about the potential of their fat loss progress stalling that they started to purposely stall it themselves by sabotaging their nutrition.  

Believe it or not, this is far more common than you think and if you look into the history of any lifelong chronic dieter you will see this pattern, guaranteed.

I’ve also had clients who identified so strongly with being overweight that the idea of having to change that story of who they, and the attention they’d get for their weight loss that they’d self sabotage.

I had a client who’d  been a lifelong dieter and had lost and regained 100 lbs multiple times before we worked together.  

When we got her on the right path for her fat loss goals, she was losing a good amount of weight on a weekly basis and the changes were physically noticeable.

She also had a history of self sabotage with her fat loss when things were going well. This time around all it took was a co-worker mentioning that she looked great and could tell she was losing weight.

She then missed multiple consultations, wouldn’t return emails or text and went full ghost mode on me.

When we got  back in contact and chatted about what was going on, she explained that she went off plan daily for that last month because of the acknowledgement from the co-worker.

This example may sound extreme, but self sabotage comes in many shapes and sizes for different people, but looking out for that behavior is crucial to continue making progress.

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Trap #5: The “Other Person” Trap

This trap is very common with a lot of you who have a  hard time accepting responsibility for your dietary decisions around other people.

There is a big struggle with the idea of “missing out” for you and is a result of being too overly restrictive with your diet likely in this scenario.

Unfortunately there is always a scapegoat for why you chose to eat the foods that don’t align with your goals.

This isn’t meant to directly “call you out” but to help you realize this trap of thinking in your own life, and how it sabotages your nutrition and health.

You might have trigger foods you overeat, but use the “I can’t remove the food from the house because of my kids of spouse etc.”

When in the back of your mind you know your spouse and kids really wouldn’t notice all that much if the food was gone.  

When you fall into this trap you’ll always have an excuse as to how someone else foods choices or preferences made you choose a specific food that doesn’t align with your goals.

If you find yourself falling into these traps on a regular basis and want help climbing out and making progress on your fat loss journey click HERE to apply for nutrition coaching.  
 

10 Oversimplified Ways To Lose Fat That Work

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“Fat loss can’t be this difficult, I’m doing everything right”

Does this sound familiar, or maybe this thought has bounced around in your head more than a few times when your fat loss has stalled ?

These were the exact words from a potential client from three weeks ago.

According to her, and what she read on the internet she was doing “everything right” to lose body fat, but it wasn’t working.

What  became apparent after a few minutes of listening to her describe her current attempts at fat loss was one thing…Things were way too complicated.  

She felt defeated and frustrated because she felt like she was putting in a herculean effort (which she was!) but not seeing results.

The reason she was working so hard and not seeing any results was she focused her energy and efforts on all the wrong things.  

For starters her diet was overly restrictive trying to completely avoid all carbs and any “unclean foods” which lead to overeating later in the week.

According to a guru she followed any food that was “clean” could be eaten freely without any limits.

On the exercise side of things she assumed more was always better, and would hit the gym 5-6 times per week to burn more calories.

She would sacrifice sleep to hit the gym, and as a result her appetite would go through the roof.

Because she didn’t have a plan to follow she regularly made knee jerk reactions based on her emotions and what the scale read.

That meant she would eat barely anything if the scale was up,  which only set her up to gorge later on when her appetite revved up.

When we started working together the first order of operations was to make things way more simple.

I asked her to track her food intake and hit a calorie and protein range, and beyond that if she wanted carbs or a little chocolate it was fine because her calories were in check.

She looked at me wide eyed when I told her “Yes you can have some chocolate or carbs and still lose body fat, because you’ll be in a calorie deficit”

Next I had her reduce her trips to the gym, and start going for some nice long walks as she worked a sedentary job and could use a little extra activity without losing sleep over it.

We tracked her progress, and spoke regularly about any changes we made to plan and why we were making that change based on her numbers and hunger, cravings and overall fatigue.

8 weeks into the process of working together she was three pounds away from her goal weight and said “It doesn’t feel like I’m dieting yet”

Bingo! We were nailing the basics and getting her results by focusing on the right things, those right things are the same ones I’m sharing with you today.

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1.) Walk 10,000 Steps Per Day:

I get it, walking isn’t sexy and it doesn’t leave you breathless in a pile sweat laying on the ground like other forms of high intensity exercise.

This doesn’t mean it’s not an effective fat loss tool though, your daily non gym activity burns way more calories than you ever will in the gym.

Believe it or not your daily activity (which includes walking) burns more calories than any other part of your metabolism, with one exception.

The other benefit of increasing your walking compared to other forms of cardio is it doesn’t require any recovery, and can be done everyday.

Walking also serves as a form of active recovery and stress reduction as well.

The gold standard is 10,000 steps per day, but in reality just do as much as you can and don’t stress over it or you’re missing the point.

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2.) Create A Calorie Deficit (BW x 9-12):

Any diet that helps you to lose body fat creates a calorie deficit, which means that you’re burning  more calories than you’re eating or drinking.

ANY diet can help you to create a calorie deficit, but there may be certain diets that work better for you because you enjoy the foods and find them easier to follow.

Many people enjoy the lack of restriction with flexible dieting because it allows them to have foods they really like in reasonable portions while still creating a calorie deficit and losing body fat.

Flexible dieting helps to remove the mental feeling of being deprived, and can make it easier to stick to the plan for longer.

No matter what diet you choose whether its vegan, paleo, keto or flexible dieting you need to be in a calorie deficit to lose body fat.

If you want to avoid counting calories and just focus on eating whole foods, be mindful of easy to overeat foods  like nuts, nut butters, dried fruit, granola and granola bars, oils and calorie dense salad dressings.

If you want to use a calorie counting approach  multiply your bodyweight in pounds by 9-12 (based on your activity level throughout the day) and eat that many calories on a daily basis as a general starting point.

If you find that after two-three weeks there’s no progress in terms of measurements, progress pictures or scale weight try reducing those calories by 5-8% to get fat loss moving in the right direction.
 

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3.) Exercise 3-4 Times Per Week At Moderate To High Intensity:

Exercise does burn some calories, but unfortunately it’s far less than you think which makes it highly ineffective for fat loss all on it’s own.  

A lot of people will notice when they significantly increase their exercise their appetite will increase as well which can lead to overeating to compensate.

While exercise is ineffective at creating a calorie deficit It does serve as a great way to reduce stress, improve sleep and can even cause you to make better nutrition choices.

All of which can absolutely help with fat loss.

Strength training helps to build muscle mass, and  can improve your mood, increase your energy and also reduce your chances of disease.

One thing that I think exercise provides a lot of people is a sense of community.If you exercise in a group setting or even have a group of people you know at a gym it fosters a sense of community which we all naturally crave as humans.
 

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4.) Eat Vegetables Or Fruit With Each Meal:

When it comes to foods that fill you up, and keep you fuller for longer while being relatively low in calories vegetables and fruit are right towards the top of the list.  

Fruits and vegetables also contain a good amount of water, and can help to keep you better hydrated on top of managing appetite and being low in calories.

Fruit is a great way to manage a sweet tooth in a healthy manner, and by removing easy to overeat snack foods from the countertop and replacing them with a fruit bowl you can put a healthy habit on autopilot.

This way you’re engineering your environment to promote eating more fruits, and naturally reduce your calorie intake.
 

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5.) Eat 1-2 Servings Of Protein At Each Meal (0.7-1 gram/lb):

I understand you’re likely tired of hearing people in the fitness industry talk about protein, but the reality is those who are eating enough already know how beneficial it actually is for hunger and appetite.

Protein will help you to better manage your appetite, and allow you to feel fuller for longer while curbing cravings.

All my female clients  who I get to eat enough protein never look back.

I’ve had more than a few clients who stopped snacking once they ate enough protein because they felt so satiated, and their cravings hugely reduced.

While in a calorie deficit you’re at a greater risk of muscle loss. That muscle loss can be largely avoided by strength training and eating a sufficient amount of protein.

If you’re someone who’s tracking calories and macros aim for 0.7-1 gram per pound of bodyweight, and for non trackers 1-2  palms worth of protein at each meal.

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6.) Sleep 7-9 Hours Per Night:

Sleep is easily one of the most undervalued aspects of health when you look into the benefits it has from head to toe, you’d think you found the fountain of youth!

Everything from your hormones to cognitive function are all improved when you get adequate sleep, but there’s also some fat loss benefits as well.

When you don’t get enough sleep it’s actually a form of stress, and stress dysregulates your hunger hormones leaving you feeling less full and hungrier more frequently.

When someone is sleep deprived they will also make more impulsive decisions, and this especially applies to food as you’ll  have increased cravings for more calorie dense easy to overeat food.

When someone is chronically sleep deprived they will have harder time regulating blood sugar and can lead to cravings and energy crashes.

With diminished sleep quality you’re also far more fatigued and performance in the gym and day to day activity levels will decrease.

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7.) Eat Mainly Unprocessed Foods:

To lose body fat creating a calorie deficit is the principle you have to follow, but there’s a ton of different ways to change your food to make a calorie deficit possible.

One of the easiest ways to naturally create a calorie deficit and manage your hunger/appetite is to eat mostly whole unprocessed foods.

By eating mostly unprocessed foods you’re more likely to increase your protein and intake of fruits and vegetables which are high fiber and satiety while also being lower in calories.

Along with the fruits and vegetables you’re getting a stellar source of vitamins and minerals that are important from a health perspective.

Whole foods are also going to tend to be higher in volume which means they’ll take up more room in your stomach and trigger greater feelings of fullness in the brain.

This isn’t to say you have to go full “clean eater” for the rest of your life but making sure that the majority of your foods come from lean protein, fruits and vegetables, quality fats and less refined carbs is a great step in the right direction.

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8.) Don’t Be Overly Restrictive:

There’s  a time to tighten things up and avoid certain high calorie foods that are easy to overeat but for the most part  we all know that being overly restrictive when dieting is a poor long term strategy.

When you’re overly restrictive with your diet because you’re overzealous to lose body fat you can see some quick results, but we both know eventually the wheels are going to fall off the wagon.

When the hunger, fatigue and stress of being very restrictive and trying to diet on very low calories catches up, you’ll go off the diet and engage in binge like behavior.

But this doesn’t have to be the case if you give yourself enough time and use a more flexible approach.

It’s a freeing to know that you don’t need to be perfect, and that you can enjoy some indulgences when you account for them in reasonable portions.  

This is the best long term strategy because it allows people to live their everyday lives and not always be worried about food and nutrition.

The goal should be to maintain the results you’ve attained and have it feel like a lifestyle, not a constant white knuckling mental battle when you’re around foods you enjoy, but deny yourself.

 

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9.) Remove Trigger Foods From The House:

For a lot of people there’s specific foods they have a hard time controlling how much they eat, and before they know it a whole bag of chips or sleeve of cookies is empty.

It could also be a food that someone associates with comfort and finds themselves turning to after a long day when they’re overly stressed and looking for temporary relief.

From what we know about stress eating and your food environment, you’ll eat what you have the easiest access to.

Honestly I would love to see people be able to reduce their trigger foods, but in some cases the best idea is to remove the option and not break the seal to begin with.

This doesn’t mean you’ll never have this food in the house or anything,  but in the beginning when motivation is high it’s important to gain momentum and remove any potential barriers to your success.

If you find yourself continually overeating one food in particular and find it very difficult to control your intake of it, removing from the house for a period of time until you’re in a good routine is something that can help.

Again my first thought is to always try to reduce the food, maybe buying smaller packages or lower calories versions, but if this doesn’t work then it’s to remove the food for a bit while you work to gain a better relationship with food and get some wins under your belt.

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10.) Make A Plan For Yourself

One of the best parts about having a plan is it takes the guesswork out of what you need to do to start or keep losing body fat using sustainable habits, not short terms fads that cause weight regain. 

You’ll know what you’re eating, and how much of it you should eating, what kind of exercise and activity to be doing and other lifestyle factors that will impact your fat loss.   

When you stop losing body fat you or your nutrition coach will have a plan to help you make tweaks to your plan to keep progress coming along at a steady rate. 

When you’re trying to lose body fat there are going to be some times where it doesn’t feel like progress is being made, and you’ll have a tendency in these moments to overthink things, and want to return to your old habits. 

Understand though that fat loss isn’t linear, and ups and downs with measurements and scale weight  are a normal part of the process for everyone. 

If you know these are normal ahead of time and you have planned for these stalls and fluctuations it will make it easier for you to stick to your plan without feeling discouraged by the process. 

Whether you make a fat loss plan yourself or decide to get a nutrition coach to make one for you, just ensure that your plan takes into account the 9 points listed above.

Click HERE to apply for nutrition coaching with me, once you fill out the form we'll decide together if it's a good fit.