Category Archives: Thoughts

Signs you need a diet break…

⁣⁣Over the past 3 months, I’ve been sharing my daily weigh ins on my stories. ⁣⁣
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As I’ve been getting closer to my goal, my progress has started to slow and this past week my energy took a nose dive. I knew it was time to do something I don’t think we talk about enough… ⁣
𝘸𝘩𝘦𝘯 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘢 𝘥𝘪𝘦𝘵 𝘣𝘳𝘦𝘢𝘬. ⁣⁣
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Many of us have spent the majority of our lives trying to lose weight, but the reality is, 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐛𝐞 𝐬𝐩𝐞𝐧𝐭 𝐨𝐧 𝐚 𝐝𝐢𝐞𝐭. ⁣⁣
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This is something super intimidating for me (honestly more scary than losing weight), but I know that it’s necessary. ⁣⁣
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𝘛𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘸𝘪𝘭𝘭 𝘨𝘰 𝘶𝘱 𝘢 𝘣𝘪𝘵. ⁣⁣
𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰𝘶𝘣𝘵 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴. ⁣⁣
𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘱𝘢𝘯𝘪𝘤 & 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘨𝘰 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘢 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘱𝘩𝘢𝘴𝘦. ⁣⁣
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I’ve decided to share the full process with you, to not only hold myself accountable, but to also hopefully help you understand how to tackle your own journey. ⁣
𝐒𝐭𝐞𝐩 𝐎𝐧𝐞 – ⁣How do you know it’s time for a diet break? ⁣
Here are some of the signs: ⁣⁣
*𝘠𝘰𝘶𝘳 𝘦𝘯𝘦𝘳𝘨𝘺 𝘪𝘴 𝘭𝘰𝘸𝘦𝘳 𝘵𝘩𝘢𝘯 𝘯𝘰𝘳𝘮𝘢𝘭 ⁣⁣
*𝘠𝘰𝘶 𝘢𝘳𝘦𝘯’𝘵 𝘴𝘭𝘦𝘦𝘱𝘪𝘯𝘨 𝘸𝘦𝘭𝘭 ⁣⁣
*𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴 & 𝘩𝘶𝘯𝘨𝘦𝘳 (𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘯𝘰𝘳𝘮𝘢𝘭 𝘩𝘦𝘳𝘦… 𝘪𝘵’𝘴 𝘱𝘳𝘦𝘵𝘵𝘺 𝘵𝘺𝘱𝘪𝘤𝘢𝘭 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘢 𝘣𝘪𝘵 𝘩𝘶𝘯𝘨𝘳𝘺 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘪𝘯 𝘢 𝘥𝘦𝘧𝘪𝘤𝘪𝘵) ⁣⁣
*𝘠𝘰𝘶’𝘳𝘦 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘤𝘭𝘰𝘴𝘦𝘳 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭 𝘢𝘯𝘥 𝘺𝘰𝘶𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘴𝘯’𝘵 𝘮𝘰𝘷𝘪𝘯𝘨 (𝘧𝘰𝘳 𝘭𝘰𝘯𝘨𝘦𝘳 𝘵𝘩𝘢𝘯 𝘢 𝘸𝘦𝘦𝘬 𝘰𝘳 𝘵𝘸𝘰)⁣⁣
*𝘔𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘭𝘰𝘸𝘦𝘳 𝘵𝘩𝘢𝘯 𝘯𝘰𝘳𝘮𝘢𝘭 ⁣⁣
*𝘠𝘰𝘶 𝘯𝘰𝘵𝘪𝘤𝘦 𝘢 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 & 𝘦𝘯𝘦𝘳𝘨𝘺 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 ⁣⁣
*𝘠𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵 𝘧𝘰𝘳 𝘢 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘵 𝘢𝘮𝘰𝘶𝘯𝘵 𝘰𝘧 𝘵𝘪𝘮𝘦 (𝟼-𝟾 𝘮𝘰𝘯𝘵𝘩𝘴) ⁣⁣
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This doesn’t have to be permanent. ⁣⁣
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Something to always remember is there is no deadline to your journey and there is no rush to the finish line. ⁣⁣
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You will forever be evolving and growing so learn to love the process.
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𝐈’𝐦 𝐜𝐮𝐫𝐢𝐨𝐮𝐬 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐭𝐚𝐤𝐞𝐧 𝐚 𝐝𝐢𝐞𝐭 𝐛𝐫𝐞𝐚𝐤? 𝗪𝐡𝐚𝐭 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞? ⁣⁣
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Keep Going

⁣𝐈𝐟 𝐲𝐨𝐮 𝐪𝐮𝐢𝐭 𝐧𝐨𝐰, 𝐲𝐨𝐮’𝐥𝐥 𝐞𝐧𝐝 𝐮𝐩 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐛𝐞𝐠𝐚𝐧. 𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐟𝐢𝐫𝐬𝐭 𝐛𝐞𝐠𝐚𝐧, 𝐲𝐨𝐮 𝐰𝐞𝐫𝐞 𝐝𝐞𝐬𝐩𝐞𝐫𝐚𝐭𝐞 𝐭𝐨 𝐛𝐞 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰. 𝐊𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠. ⁣
I’ve been sharing my daily weigh-ins on my stories, and for the past couple of weeks, I started to get frustrated. I watched as my weight 𝘱𝘭𝘢𝘵𝘦𝘢𝘶𝘦𝘥 even though I was being consistent with my nutrition. ⁣
I had mornings where I wanted to throw my scale out the window, literally. ⁣
But I kept sharing, trusting the process, and not making changes. ⁣
A week ago, I had finally had it and knew something had to give. I emailed a coach who I love and respect and she told me exactly what I would tell a client. ⁣
𝐈𝐭’𝐬 𝐨𝐧𝐥𝐲 𝐛𝐞𝐞𝐧 𝟐 𝐰𝐞𝐞𝐤𝐬. ⁣
𝐑𝐞𝐥𝐚𝐱 𝐚𝐧𝐝 𝐭𝐫𝐮𝐬𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬. ⁣
So I did… ⁣
This past week, the scale is back down and I’ve been getting closer and closer to my maintenance goal. ⁣
𝐈 𝐰𝐚𝐧𝐭𝐞𝐝 𝐭𝐨 𝐬𝐡𝐚𝐫𝐞 𝐟𝐨𝐫 𝐭𝐰𝐨 𝐫𝐞𝐚𝐬𝐨𝐧𝐬: ⁣
1️⃣ It’s totally normal to get frustrated and doubt the process. Please don’t ever be afraid to reach out and ask for help, because quite honestly sometimes we all just need a little reassurance that we’re doing the right thing. ⁣
2️⃣ If you are doubting the process and feeling frustrated, just keep going. I could have easily said screw it and made a ton of changes – but they would have likely been unrealistic and eventually thrown me further off track OR I could have thrown my hands up in the air, ate everything in sight, and proceeded to gain weight, putting me even further away from my goal. ⁣
Instead, I continued to keep doing what I was doing, and it worked. 𝘞𝘩𝘰 𝘸𝘰𝘶𝘭𝘥’𝘷𝘦 𝘵𝘩𝘰𝘶𝘨𝘩𝘵?! ⁣
𝗪𝐞𝐞𝐤𝐥𝐲 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠 😉
Anything specific you’re struggling with or feeling frustrated about currently? ⬇️
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𝟔 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐟𝐫𝐨𝐦 𝗪𝐞𝐢𝐠𝐡𝐢𝐧𝐠 𝐌𝐲𝐬𝐞𝐥𝐟 𝐃𝐚𝐢𝐥𝐲 ⁣

𝘍𝘰𝘳 𝘺𝘦𝘢𝘳𝘴, 𝘦𝘷𝘦𝘳𝘺 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘐 𝘸𝘰𝘶𝘭𝘥 𝘮𝘢𝘬𝘦 𝘮𝘺 𝘸𝘢𝘺 𝘥𝘰𝘸𝘯 𝘵𝘰 𝘵𝘩𝘦 𝘣𝘢𝘴𝘦𝘮𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘢 𝘳𝘢𝘤𝘪𝘯𝘨 𝘩𝘦𝘢𝘳𝘵. ⁣
I would hold my breath, say a prayer and step on the scale. ⁣
The numbers glaring back at me would then determine the entire course of my day. ⁣
After years of battling with this, I made a very conscious decision to break up with my scale, and at that time, it was exactly what I needed. ⁣
So when I made the decision to start stepping on the scale daily, I knew it was going to be a challenge, BUT I also knew it was also something I was ready for. ⁣
𝟔 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐟𝐫𝐨𝐦 𝗪𝐞𝐢𝐠𝐡𝐢𝐧𝐠 𝐌𝐲𝐬𝐞𝐥𝐟 𝐃𝐚𝐢𝐥𝐲 ⁣
1️⃣ If something gives you anxiety, you should probably do it more often. The more days in a row I stepped on the scale, the easier it got for me.
2️⃣⁣ Fat loss is a whole lot slower than we’d like for it to be, but if you’re patient & consistent enough, the scale will go down with time. ⁣
3️⃣ It can be really easy to bump yourself into maintenance over the course of one day or one weekend. I found my “sweet spot” with calorie needs and also learned how easy it was to bump myself out of that deficit.
4️⃣ That being said, one higher calorie day will not undo all of your progress, it’s those higher days consistently over time that will.⁣
5️⃣ You will go through periods of time where you’re being “perfect” with fitness & nutrition and the scale won’t move. ⁣That being said, you just need to keep going during the days and weeks & you will make progress. ⁣
6️⃣ You cannot compare your weight day to day or even week to week to measure progress. Give it a full 30 days and compare month to month. Then you’ll be able to start measuring effectiveness & making changes where needed. ⁣
Over the course of the month, I lost an average of about 2 lbs. ⁣
To most people that would be a frustrating number, but to me ½ lb of weight loss a week is a realistic & reasonable pace that allows me to still live my life, fuel my workouts, and thrive, while slowly inching towards my goals. ⁣
𝐅𝐨𝐫𝐞𝐯𝐞𝐫 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐨𝐧 𝐦𝐲 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 & 𝐈 𝐰𝐨𝐮𝐥𝐝𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐢𝐭 𝐚𝐧𝐲 𝐨𝐭𝐡𝐞𝐫 𝐰𝐚𝐲. 𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧? ⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐢𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐢𝐧𝐠? ⁣

This holds true for so many different things in life but I hear this a lot when it comes to nutrition… ⁣

𝘐 𝘢𝘭𝘸𝘢𝘺𝘴 𝘨𝘰 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘟𝘠𝘡 𝘱𝘭𝘢𝘯 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘮𝘦. ⁣

But I want to ask you this, if it’s really working for you, why are you having to go back? ⁣

Truth is, one of the first things I look for when I’m deciding if something is a good plan, is whether or not it’s sustainable for the long term. ⁣

𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘨𝘰𝘪𝘯𝘨 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘢 𝘱𝘭𝘢𝘯 𝘪𝘯 𝘰𝘳𝘥𝘦𝘳 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝟷𝟶 𝘭𝘣𝘴 𝘺𝘰𝘶 𝘬𝘦𝘦𝘱 𝘳𝘦𝘨𝘢𝘪𝘯𝘪𝘯𝘨, 𝘪𝘴 𝘪𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘢𝘴 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘢𝘴 𝘺𝘰𝘶 𝘵𝘩𝘪𝘯𝘬? ⁣

Instead, I’d challenge you to look at what about it isn’t working for you. ⁣

𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘵𝘰𝘰 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦𝘥. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘶𝘯𝘳𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘣𝘶𝘴𝘺 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘦𝘯𝘰𝘶𝘨𝘩 𝘧𝘰𝘰𝘥. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘺𝘰𝘶 𝘫𝘶𝘴𝘵 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦 𝘥𝘰𝘯𝘶𝘵𝘴 𝘢𝘯𝘥 𝘸𝘪𝘭𝘭 𝘦𝘷𝘦𝘯𝘵𝘶𝘢𝘭𝘭𝘺 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘰𝘯𝘦. ⁣

Can you do that on your plan? ⁣

When we start addressing the reason why you “𝘧𝘢𝘭𝘭 𝘰𝘧𝘧 𝘵𝘳𝘢𝘤𝘬” in the first place, we can figure out the pieces that you can put into place to reach your goals for good. ⁣

Because quite honestly, I’m not impressed by how much weight you lose, or how quickly you lose it. ⁣

I’m impressed by how long you’re able to sustain it. ⁣
Ditch the timeline and learn from the process. ⁣

𝐒𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐢𝐬 𝐤𝐞𝐲. ⁣

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𝟷𝟶 𝘤𝘶𝘱𝘴 𝘰𝘧 𝘤𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳 𝘳𝘪𝘤𝘦 𝘪𝘴 𝘵𝘩𝘦 𝘦𝘲𝘶𝘪𝘷𝘢𝘭𝘦𝘯𝘵 𝘵𝘰 𝟷 𝘤𝘶𝘱 𝘰𝘧 𝘸𝘩𝘪𝘵𝘦 𝘳𝘪𝘤𝘦.⁣

𝐁𝐮𝐭 𝐠𝐮𝐞𝐬𝐬 𝐰𝐡𝐚𝐭?⁣
It is also perfectly healthy and reasonable to enjoy 1 cup of white rice. ⁣
Now that being said, if 10 cups of cauliflower rice will keep you full, satisfied, and happily adhering to your plan, do it up.⁣
But there are also going to be days where it makes more sense to enjoy your white rice because you want the CARBS, and that’s okay too.⁣
𝘕𝘦𝘪𝘵𝘩𝘦𝘳 𝘧𝘰𝘰𝘥 𝘪𝘴 𝘪𝘯𝘩𝘦𝘳𝘦𝘯𝘵𝘭𝘺 𝘣𝘦𝘵𝘵𝘦𝘳 𝘵𝘩𝘢𝘯 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝘢𝘯𝘥 𝘰𝘧𝘵𝘦𝘯𝘵𝘪𝘮𝘦𝘴, 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦 𝘪𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘵𝘩𝘦 𝘰𝘯𝘦 𝘵𝘩𝘢𝘵 𝘴𝘢𝘵𝘪𝘴𝘧𝘪𝘦𝘴 𝘺𝘰𝘶 𝘮𝘰𝘴𝘵 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱𝘴 𝘺𝘰𝘶 𝘴𝘢𝘯𝘦 𝘮𝘦𝘯𝘵𝘢𝘭𝘭𝘺. ⁣
Some people do better eating more of the higher volume foods for less calories.⁣
While others would rather have small amounts of the foods they love.⁣
So long as you’re in a calorie deficit, both approaches will be successful on your journey.⁣
𝐒𝐨 𝐥𝐞𝐭’𝐬 𝐬𝐭𝐨𝐩 𝐣𝐮𝐝𝐠𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐞𝐥𝐬𝐞, 𝐚𝐧𝐝 𝐟𝐢𝐧𝐝 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣
& the only way to know what that is, is to try it on your own.⁣
And fail. ⁣
And make mistakes. ⁣
And realize that some days it may work, while other days it may lead to a rice binge. ⁣
And that’s okay too. ⁣
So long as you can enjoy and sustain what it is that you’re doing, the results will come with time. ⁣
There is no right or wrong way to tackle nutrition.⁣
𝐋𝐞𝐭’𝐬 𝐟𝐢𝐧𝐝 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣💕
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