Should You Have A Cheat Meal ?

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I started working with a new nutrition coaching client this past week named Lauren.

She’s been really active inside the private client Facebook group and asked this question that started a lively discussion:

“Can one cheat meal a week ruin all your progress ?

Bodybuilding website says yes. Some other places say no. But honestly it really helps with my mental stability. I don’t want to eat chicken for the rest of forever. Lol”

I’d also like to note I never told Lauren all she could eat was chicken and rice… that’s not my style!

Back to the topic at hand… cheat meals!

I have a few bones to pick with cheat meals, and not because I’m a “clean eater” but because of the associations and relationships with foods they can foster.

Not to mention they can easily hinder your fat loss progress when done without structure and guidelines.

In this blog we’ll take a look at how your weekly cheat meal may not be impairing your relationship with food, but also wrecking your weekly fat loss progress.

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You might be wondering what I mean when I saw cheat meals can create a negative associations and relationship with foods.

Let me explain real quick..

In no one area of your life is cheating ever viewed as a positive

Cheat on your spouse…

Cheat on a test…

Cheat at checkers… you must be heartless it’s a child’s game for gods sake!

So why would we want to classify eating certain foods as “cheating” you have no moral obligation to specific diet.

The name “cheat meals”  starts to foster the idea that good or bad judgements should be applied to foods.

This only complicates your relationship with food, and let’s be honest a lot of people already have a rocky enough relationship with food and body image.

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If you need a weekly cheat meal you likely feel eat overly restrictive all week and don’t allow yourself the foods you love to eat but in reasonable portions.

This isn’t a sustainable approach and can be a recipe for disaster in a lot of cases.

Cheat meals also imply there’s no flexibility in your nutrition plan, and along with it comes the “on or off” the diet mentality.

This “on or off diet mentality” is what causes some peoples cheat meals or days to turn into cheat weeks where they say “I’m getting back on my diet Monday”

Unfortunately some peoples mondays take 3-4 weeks to actually come around, and by that time they’ve undone a lot of the hard work they’ve put in to lose fat and get in better shape.

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Without specific guidelines it’s very easy for cheat meals on the weekend to stop your fat loss progress.

In large as humans we have poor portion and calorie awareness, and without guidelines it’s much easier to overeat those tasty calorie dense foods.

It doesn’t take much for a cheeseburger, fries and few beers or glasses of wine on top of your normal daily food to total 5,000 calories in a day and wreck your calorie deficit for the week.

The problem is when your weight stalls you think the answer is more restriction during the week, and to eat even cleaner.

This just feeds back into restriction then a bigger cheat meal, and the same cycle is repeated.

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I prefer to show my clients how to build the foods they love into their nutrition plan in reasonable portions while losing body fat.

This can be really freeing when they realize they can ditch the restrictions and labeling of foods as “good” or “bad” and make the food they love part of their plan instead of feeling like they’re “off plan” when they eat something they enjoy.

In Part 2 of this blog I'm going to show you exactly how I help my clients fit the foods they love into their nutrition plan, and still lose body fat. 

Stay tuned!

Why Your Sugar Cravings Have Nothing To Do With Sugar

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Craving sugar is very normal and something a lot of you experience on a regular basis.

Most of the time when you say you crave sugar what you’re really saying is you crave refined sugars, with added fats, processed carbs and lots of calories.

Foods many people cite as their weakness for sugar include ice cream, cookies, pastries,  sweet coffees.

While these do contain sugar, they also have a lot of added fats and a lot of calories as well.

There’s nothing wrong with you.

This is the leftover hardwiring from evolutionary times when these kinds of foods were rare, and needed to be gorged on as an insurance policy to keep you alive.

The problem is while we have that same hardwiring we live in times of fun abundance that are causing our modern health issues.

I’m here to tell you that sugar cravings are perfectly normal, and a lot of what is leading to these cravings, has very little to do with sugar at all, and what you can do to kick the cravings.

In this blog I’m going to give you my top 5 tips to stop struggling with sugar cravings.

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Interestingly enough sleep deprivation is an actual form of stress, which only compounds all your other life stresses.

When you’re sleep deprived and under a lot of stress, you’ll be more  impulsive, specifically around those tasty sugary foods that are easy to overeat.

From the evolutionary perspective being impulsive in times of high stress was good for escaping life threatening situations. That same impulsivity doesn’t help much with the doughnuts in the break room though.

Try to get 7-8 hours of sleep every night, and make sure you have some stress management strategies you can use when stressful times creep up on you.
 

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Most people are walking around chronically dehydrated, I mean coffee is better than water right ami right or what ?

That chronic dehydration you’re dealing with each day is mistaken for hunger.

Because this dehydration can show up as a low grade hunger, like you need a snack shortly after eating it  leads to unnecessary eating.

I’ve had multiple clients who entirely quit snacking once they drank enough water over time. Even I was blown away by that because these were both avid morning and afternoon snackers.

All we did was have them drinking 16 ounces of water right around when they would normally have their snack.

My general recommendation is to shoot for ½ your bodyweight in ounces of water, but no need to exceed a gallon.

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By eating enough protein you stay fuller for longer and to be honest there are a lot of women I’ve worked with who under ate protein so much that they were looking for something else to eat.

Sound Familiar ?

A client mine named Amy used to barely eat any protein, and felt the need eat all the time. She was never full and was always looking for the next snack.

This definitely stalled out her fat loss because she was eating more than she needed for fat loss to happen.

Once I recognized this, I had her start eating a source of protein at every meal and snack.

It was like someone flipped a switch for her and she wasn’t as hungry throughout the day and naturally ate less. As a result she lost body fat!

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In the long term really extreme dietary approaches tend to fall flat on their face.

Eat plenty of vegetables and fruits, protein, unrefined carbs and quality fats to satisfy your hunger and stay fuller for longer.

When you try to restrict certain foods you’ll concentrate on them even more, sugar is no different.

Don’t demonize or make foods “off limits” have reasonable portions of foods you enjoy that fit into your plan and  by doing this you can ditch the extreme measures that only cause a weight rebound.

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This ties into the point above about eating a well balanced diet, and not being too restrictive with foods as we know there will be a bounce back effect with your cravings and weight loss.

Carbs are not bad, and they won’t make you automatically gain fat unless you eat them in excess of what you burn calorie wise.

Heavily restricting carbs for a long time can make you crave them and sugar even more.. Balance!

If you enjoy carbohydrates and want to eat them while losing body fat you can absolutely do so!

If you're tired of feeling frustrated and being lead down the wrong path about your own nutrition, and how to sustainably lose fat and feel your best. Click HERE to apply for coaching. 
 

5 Ways To Eat Better & Lose Fat

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People tend to make things overly confusing and too complicated, especially with nutrition.

Stop it.

Every diet works when it helps you to not feel overly deprived and helps you eat less than you’re burning on a consistent basis.

All these fancy diets created by wizards that defy scientific laws only remove the focus from the basics of achieving your goals with nutrition.

Creating a calorie deficit, and making sure to eat plenty of nutrient dense foods are the keystones when it comes to managing appetite and ensuring success with your fat loss.

Sounds too simple right ? That’s why I’ll be breaking down exactly what I  mean below in the blog.

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1. Drink Zero Calories Drink & Have More Water

From digestion, all the way to fullness/hunger management and even athletic performance are all greatly impacted by your hydration.

Water is really one of those things that can improve your health from head to toe.

That knowledge only helps if you execute on it though.

Shoot for roughly half your bodyweight in ounces, and no need to exceed 1 gallon unless you’re an athlete or having other considerations that would make drinking more than a gallon necessary.

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2. Eat More Protein

You’ve heard me go on about this before if you’ve read any of my past blogs  so I won’t labor the point too much.

Time and time again when I get someone to eat enough protein they feel fuller for longer and have reduced cravings, and feelings of want to snack go away.

From a fat loss perspective you’d think protein is the golden goose, well it is if you ask me, and by reading this blog you’re pretty much asking me.

Along with the benefits from a fullness and hunger perspective when you combine eating adequate protein with strength training it helps you to keep more muscle mass.

Now I can call myself out on this one,I used to rant and rave about muscle burning more calories than body fat.

And it does, but when you dig into research it’s not nearly as impressive as imagined.

However by holding on to more muscle while dropping body fat it gives your body that lean and fit look that a lot of you are after.

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3. Eat More Plants

No one ever got less healthy from eating too many vegetables, shoot for at least a half a plate or bowl of veggies at each and every meal.

Fruit has gotten a bad reputation these days, but when eaten in reasonable portions there is nothing wrong with fruit.

It doesn’t cause you to gain body fat, eating more calories than you burn does.

Eat Plants raw in salads.

Cook veggies in scrambles, stir frys or use them as a substitute for rice and pasta at meals.

Eat lots of different colors, textures and shapes to expand your veggie and fruit horizon.

Snack on sugar snap peas, baby carrots or different colored rainbow carrots, apples, oranges or berries.

Fruits and vegetables are rich in vitamins, minerals, fiber and are low in calories and filling. Fruit is a good way to satisfy a sweet tooth in a healthy manner.

Eating a whole pint of strawberries will run you a whole 150 calories… see how full you get.

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4. Make Your Diet Mostly Nutrient Dense Unprocessed Foods

These foods are going to support better health and management of appetite while being lower in calories to boot.

They’re much denser in micronutrition and provide the raw materials you need to make everything from your hormones to muscle tissue.

When I say nutrient dense whole foods I’m talking about:

Leaner proteins like eggs, turkey, chicken, salmon, tuna, cottage cheese, greek yogurt

More natural fats like olive oil, egg yolks, avocado, coconut oil, fattier cuts of meat and fish, full fat dairy

Fruits and veggies… really any you would like unless you have an aversion to them

More unrefined carbs like potatoes, rice, quinoa, oats, beans, corn, whole grains if you tolerate them.

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5. Make Things Flexible, Not Rigid

People can be very rigid with their nutrition and exclude all their favorite foods for a short amount of time, but it never ends well.

Not to mention that’s a pretty miserable way to treat your nutrition.

There is a rebound effect with heavy food restriction where all those same foods that were once restricted are eaten in excess,

This is the opposite of what we’re looking to accomplish, which is consistency.

The reality that many people are waking up to with their  nutrition is you can include your favorite foods in reasonable portions in your fat loss plan.

In fact if including these foods allows you to actually stick to your nutrition for a longer period of time because you enjoy how you’re eating rather than going through the one and off mentality, you’ll be in a much better place.

If you’re feeling like you could use some extra support and accountability with your own nutrition to reach your fat loss goals then click HERE to fill out the application for coaching.

You're Not Broken... You're Just Missing The Right Pieces

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I get it you’ve been through all the different diet, but none of them worked...

Low carb. 

Low Fat..

Keto…

Cleanses....

Whole30…..

Weight Watchers......

South Beach……. 

Templated plans……

In the back of your mind even when the diets were helping you to lose weight in the beginning you knew it wasn’t sustainable, because there was always that voice saying

“I can’t eat like this forever" 

I love…Bread

Dinner out with my spouse

Wine or Beer

Chocolate

Pizza

Ice cream too much to give it up forever. 

Each diet that got you short terms results, but fell apart a month in left you feeling more confused and disempowered because it worked in the beginning then stopped.

It feels like someone jammed the breaks on your fat loss out of nowhere... and you're left thinking

"Not this again!!"

Every new diet that you start and stop makes you more desperate, frustrated and impatient to find one that fixes you. 

But you're not broken. 

The problem is now you have a self fulfilling prophecy in place and regularly think “ no diet will work for me"

or "what's the point, I know this isn't going to work"

And you’re right.

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Because you unconsciously engage in self sabotage behavior. 

1-2 months into your diet you begin to self sabotage your progress. 

This could be going completely off track with your nutrition at the first sign you don’t see the scale going down. 

You also find mini ways to deviate from your nutrition on a consistent basis with the idea that "oh it's just one handful of m&m's, just 2 glasses of wine, 2 cookies or a bowl of ice cream. 

Eventually you start to think, I'm following the plan what the hell.. I’m just broken and no diet will works for me. 

I’m here to tell you that you’re not broken, you just haven’t found the right pieces of a diet that work for you personally.   

And I'm offering a helping hand out the diet quicksand you’ve felt stuck in for years. 

One of the biggest mistakes I see people just like you making with their diets is always trying to fit their lifestyle to their diet.

Thats a losing equation that eventually falls apart

 But know this first hand because it’s what you’ve been living for years: 

You go keto, but you love carbs… 

You tried cleanses, but you like eating foods outside green juices and raw veggies

You tried a templated plan, but you needed something more than a PDF to keep you on track.  

At the end of the day you need to enjoy the way you eat, and have it work with your lifestyle, not against it to see long term progress.. non negotiable. 

Putting the right pieces together what you need to be successful, and that’s what you and I are going to do together for the rest of this blog...

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What Are Your Non Negotiables ?

You need to define the events or routines in your life around food that would be a deal breaker if you missed out on them due to a diet. 

You enjoy these events and they transcend just the food, they make you feel connected and closer with loved ones.

Date night with your significant other ?

Ice cream on Sundays with your kids ?

Wine with the girls on Saturday ?

Beer with the guys during Sunday football ?

These are just a few my nutrition clients non negotiables that we build into their nutrition plan but you need to define these for yourself. 

  • Do This: Define your weekly non negotiables
     

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What Worked In The Past That You Enjoyed And Why ?

The last few years of diets you've tried can really tell us a lot of valuable information. 

We specifically want to look at what diets you followed that were you the most SUCCESSFUL with, and  ENJOYED.

A diet that allows you to enjoy how you eat, and helps you achieve health and fat loss is the winning combination. 

Maybe you were successful and liked a low carb diet because you enjoy fattier foods

What if the point system in Weight Watchers gave you a system to use that you liked, and it wasn't so overly restrictive. 

Whole30 made you finally eat enough protein, and you really weren’t all that hungry while dieting. 

If we look closely we can learn something from all of these different approaches and why they allowed you to be successful, while enjoying how you ate. 

  • Do This: Write down the top 3-5 diets you’ve the most success with and enjoyed eating that, then ask what about that approach worked and what didn’t work for you ?

Next write down what you liked and didn’t like about each of those diets. 

I know what may seem like a good amount of work, but this is a powerful exercise I take every new client though when we’re building their plan, and use it to make a plan they enjoy and can be successful with. 

It’s worth the time and so is your success!

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Are You Interested In Tracking Calories Or Going Habit Based ?

You might have less than zero interest in tracking calories or macros, and that’s fine, the choice is yours to make. 

Maybe you feel intimidated or had a bad experience with tracking ?

Truth be told it’s much less complex or time consuming than you believe.

I’ve yet to have a client who tracked for a week and didn’t walk away with a lot more awareness and a few big "aha moments" about their food choices and why progress has slowed. 

Tracking doesn’t need to be something that you do everyday, but you're bound to find some sneaky calories that were flying under the radar and stalling your progress. 

If you decide to use the habit based approach, It can be very effective as well.

When building your habits in the beginning,  having a looser approach with some food choice goals and portion guidelines really helps. 

At the end of the day if the goal is fat loss all diets and methods must lead to a calorie deficit… which means burning more calories than you eat or drink. 

The method we choose to get you to your goals whether it's habit based or calorie tracking is a matter of preference really.

To lose fat though, we need to create a deficit. 

  • Do This: Decide whether you’d like to use a habit based or calorie/macro based approach to your fat loss diet ? 

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How Much Change Can You Handle At The Moment ?

The reality is some of you might be ready to jump into the deep end because you can dedicate more energy and attention to dieting. 

On the other hand you might need to start with dipping your toe in the water first because that’s the amount of energy you have to dedicate to this, and that’s fine. 

There's zero judgment. Where you are is just a starting point and your launching pad. 

We also need to be honest though, if you’re toe dipper don’t expect deep end results

If you’re a deep end jumper you do run the risk of burning yourself out much quicker than the toe dipper. 

Ideally we'd develop a nice little middle ground that gets you results, but feels like a lifestyle not another diet going in the “didn’t work pile”

Maybe it's tracking based, but you only look at a calorie target to begin with and after you get comfortable with that you start tracking protein… because you’re likely under eating it and ending up hungry because of it. 

In the habit based realm it could be Instead of trying to adopt 3 habits at once,  you focus on nailing a solid source of protein at each meal and snacks.

Then a few weeks later add in a half a plate of vegetables at every meal. 

Again these are just some examples, and you’ll need to take a few minutes and get realistic about how much change you can manage at the moment without imploding. 

  • Do This: Pull out a sheet of paper and write down a scale of 0-10. Now on that scale pick how much change you can currently take on at the moment, and maintain. 

Be really honest and realistic about how much you can take on at the moment.

I hear from a lot of people who try to do too much too soon, and as a result they end up overwhelmed and giving up early. 

Look at the example above and see which ones you find yourself saying “ I could easily do that”

good that’s what we want!

If you begin to feel overwhelmed though dial things back, don’t totally stop altogether. 

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We Know You Need To Eat More Protein… Now Let’s Talk Carbs Or Fats ?

Your overall fat loss progress will not be impacted by whether you choose a low carb or lower fat diet as long as you can consistently stick to it. 

It’s really a matter of personal preference and enjoyment at the end of the day.

If you have a strong preference for carbs or fats, and pick an approach that lets you eat more of those, then chances are better you'll stick to that diet long term. 

It’s not like you have to pick a side either you don’t have to be #teamcarbs or #teamfats

You can split the difference and have them both equally too the only difference is you’ll just have less wiggle room to make up for going over one or the other by accident. 

I like to treat them like a teeter totter; when carbs go up fats come down. When fats get increased carbs need to be decreased. 

At the end of the day any of the approaches in this blog will work, but you need to be patient enough to stick with it in the long 

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Can I Share A Secret With You ?

Dieting is a game of weight fluctuations… shitty I know. 

Chances are pretty good you let the scale fuck with your head way too much and cause a lot of unhelpful self doubt, and negative emotions. 

Staying patient and not freaking out or getting too excited when scale changes is going to be key. 

If weight drops suddenly because you lost water weight, it might come back up in a few days.  

Not in the form of body fat, but in the form of water retention from carbs, salt, stress, fiber, sleep deprivation, too much exercise, getting sick or hormonal fluctuations.  

Don’t give the scale too much power as it won’t give you the whole story about how your progress is going.

Instead...

Do progress pictures

Measurements

Scale weight (it is still useful) 

Biofeedback questions (stress, sleep, hunger etc.) 

This will give you a whole picture view of your true fat loss, not just a number that represents your gravitational pull aka scale weight!

I want to share the message that you’re not broken, even if sometimes you feel like you are. 

You just haven’t found the right pieces yet. 

Client after client I’ve worked with has felt the exact same way as you when we very first started working together. 

Some of them even told me I was their last hope… talk about pressure!

Helping these amazing non broken people I'm lucky to help they realized there is a diet out that will get them long term results, and still allow them to enjoy the food, people and events they missed out on with all the other failed diets.  

Along the way they started to chip away at those self limiting beliefs and self fulfilling prophecies that held them back for years. 

We could do the same for you, click HERE to apply for coaching and lets find those right pieces for you too!

3 simple ways to stop struggling & Stick To your diet

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Your diet will only work if you have the ability to consistently stick to it.

The number one determining factor for your results is going to be your level of adherence to your nutrition plan/diet.

This also happens to be one of the biggest areas you (and just about every dieter) struggles with every time they embark on another diet.

It’s like a cruel joke by the diet gods, the one thing you know is the key to your success is also one of the most difficult for you to navigate as well.

But…this doesn’t mean you can’t change that, and that’s exactly what my goal is with this blog is to help you understand a few strategies to help you to better stick to you nutrition plan.

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1. ) Choose A Diet You Actually Enjoy..

I’m blown away by the amount of people I hear from who go on diets they hate that exclude their favorite foods and include foods they don’t like at all.

And they’re surprised when then can’t stick to that diet for more than 30 days.. Willpower will only get you so far ladies and gents!

It’s like trying to fit a square peg in a round hole… it’s just not going got fit!

A perfect example would be a woman who came to me this last year who had success with a ketogenic diet in the past

Truth be told though, she loved carbs and she traveled all the time for work so being keto was a pain in the ass and left her feeling deprived.

She lost some weight on keto, but she gained it all back too.

When We started to work together and created a flexible plan for her to follow she couldn’t believe that she could still have her favorite foods in reasonable portions and lose body fat.

I’ll let you in on a dirty little industry secret, every diet works for fat loss when it puts you in a calorie deficit on a consistent basis.

Follow a diet that caters to your dietary preferences and don’t worry about “the best diet for fat loss” because it doesn’t exist.

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2. Engineer A Leaner Food Environment

I still believe that the food environment is one of the most commonly overlooked aspects of how successful someone can be with their diet.

The reason your food environment matters isn’t always the conscious decision you make, but instead those subconscious habits that you do.

Ever gotten in your car and driven someplace only to realize you were at your destinations and have zero recollection of how you actually got there ?

That’s how a lot of peoples days go, but with food instead of driving.

We make well over 200 foods related decisions every day and my question to you would be how many of those do you remember making ?

Like most people (myself included) I’m betting you barely remember making these decision about your food choices.

Part of the reason for this is that those other food choices  are shaped by your food environment.

You will eat what you have the easiest access to whether it’s calorie dense easy to overeat foods or fruits, vegetables and lean proteins.

Willpower is a limited resource, and some days when we’re especially stressed, tired or hungry that willpower piggy bank gets emptied you’ll make poor decisions.

Let’s say you come home after an especially stressful and long day at work. You’re hungry, tired, stressed and don’t want to make any more decisions.

Right there on the countertop in your kitchen there’s a basket with cookies and candy. At this point the likelihood of you dipping into that basket is especially high.

However  what if you came home and instead of the cookies and candy basket there was a bowl of fruit with apples, bananas and oranges on that countertop.

Well then your options would be to have a couple pieces of fruit that would tide you over until dinner and keep you much fuller for a fraction of the calories of the candy and cookies.

This is a perfect example of how your food environment can impact the dietary choices you make. .

Where and how prominently you place foods in your environment can have an impact on your consumption of them without us thinking about it twice.

Here’s a few ways to positively alter your food environment:

1.) Keep fruits and veggies in plain sight: Put fruits and vegetable in a basket on the countertop where you’re likely to walk by. Have a vegetable tray or chopped up veggies and fruit in the front of the fridge, or freezer where you’ll see them. Get lots of different colored fruits and veggies to make them enticing. No one ever wrecked their health eating too many colorful vegetables!

2.) Don't Keep Junk Food In The House:  A lot of the time the old out of sight out of mind principle helps to deter you from wanting to eat junk food. If you have to go out of your way and take a trip to the store to get junk food that extra effort is likely reduce you doing so. This is especially true if there are certain foods that you feel like you have a hard time controlling intake of.

3.) Use smaller plates and bowls: By using smaller plates and bowls the same portions of food you eat are going to look much bigger. This allows you to trick your brain into thinking you’re eating much more than you actually are. Fat loss is much more of a mental game than a physical one.  

4.) Remove Tempting Foods From Plain Sight: By removing many of  tempting foods from plain sight it helps to reduce the consumption of them. Put them in cupboard or an entirely different room from the kitchen if you’re going to have them in the house at all and can’t remove them.

5.) Assess Work And Other Food Environments: Position the sweets jar or designated doughnut area as far away as possible at work. Put sweets in a jar that isn’t see through and don’t hover by the snacks you’re trying not to eat. Drive home a different way to avoid fast food restaurants or take a walk during lunch to prevent overeating or unnecessary snacking on junk food. Find ways to make your food environment work for you, not against you.

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3.) Manage Your Stress

The one obstacle that derails more folks nutrition and fitness than anything else I hear about is stress.

How people react to stress differs greatly from person to person, and some will crumble in stressful situations, while others keep their composure and even thrive in that state.

Stressors come in many shapes and sizes in our modern world, and when they’re compounded together it amplifies their negative effects.

In an overly stressed state, your dietary decisions will be impacted whether you realize it or not.

You’ll usually crave more of th calorie dense foods thats are rich in sugar, fat and salt and help to blunt the feelings of stress.

The prefrontal cortex is the most evolved part of your brain that allows you to set long term goals and manage your actions to align with those long term goals.

Each time you’ve decided to not eat a tasty food like cookies or ice cream because you had a fat loss or health goal, that was the prefrontal cortex at work.

When your stress response is triggered, the hormone cortisol is released and inhibits the function of your prefrontal cortex.

The reason cortisol does this is in a real life or death situation being impulsive is a survival advantage.

When your life is being threatened your only focus should be acting quickly and managing and escaping immediate life threats.

For our ancestors the stress response used to be reserved for real life or death situations, not taxes and traffic jams.

As a result of the way your stress response evolved your ability to delay gratification and think of long term is not a  priority when the stress hormone cortisol is flooding the body and brain.

In essence your brain doesn’t give a shit if you eat a cookie, it cares about you staying alive long enough to pass on your genetics.

This impulsiveness is great for helping you to escape a real life dangerous situation, but not so much when you’re stressed out at work feeling tempted by the free doughnuts in the break room and trying to stick to your diet.

By making these three simple changes I guarantee that you’d not only have better adherence during a phase of fat loss, but that you’d be able to maintain that fat loss instead of constantly going through the yo yo diet cycle… again.