𝐈𝐟 𝐈 𝐭𝐨𝐥𝐝 𝐲𝐨𝐮 𝐧𝐨𝐭 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐩𝐢𝐳𝐳𝐚 – 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭? 🍕🍕🍕
So why, when it comes to our diet do we think that putting something off limits is going to be beneficial to helping us reach our goals.
I see this all the time and was guilty of it for so long too.
We automatically think the answer to solving our “lack of willpower” is to place more restrictions on our food.
𝘔𝘢𝘺𝘣𝘦 𝘪𝘯𝘵𝘦𝘳𝘮𝘪𝘵𝘵𝘦𝘯𝘵 𝘧𝘢𝘴𝘵𝘪𝘯𝘨 𝘸𝘪𝘭𝘭 𝘱𝘳𝘦𝘷𝘦𝘯𝘵 𝘶𝘴 𝘧𝘳𝘰𝘮 𝘣𝘪𝘯𝘨𝘪𝘯𝘨?
𝘖𝘳, 𝘮𝘢𝘺𝘣𝘦 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘰𝘶𝘵 𝘴𝘶𝘨𝘢𝘳 𝘸𝘪𝘭𝘭 𝘨𝘦𝘵 𝘶𝘴 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘤𝘳𝘢𝘷𝘪𝘯𝘨 𝘪𝘵?
But here’s what I find actually tends to be the case…. (𝘪𝘵’𝘴 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘯𝘰𝘵 𝘸𝘩𝘢𝘵 𝘵𝘰 𝘵𝘩𝘪𝘯𝘬)
If you’re struggling with binging, eating more food earlier in the day not fasting, will probably help you from overeating later (also be sure to seek out therapy if binge eating truly is a struggle).
Not eating ENOUGH is probably causing you to eat TOO MUCH over the long term.
Allowing yourself to eat sugar in moderation will actually take the stigma away from it and make you crave it less.
If I tell you that you don’t have to eat perfectly ‘clean foods’ and vegetables all the time, you will actually learn to choose them for yourself.
Not because you ‘𝘩𝘢𝘷𝘦 𝘵𝘰’ but because you feel your best when you do, have more energy, and can hit your goals easier.
𝐘𝐨𝐮 𝐜𝐚𝐧 𝐬𝐭𝐢𝐥𝐥 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬 𝐞𝐚𝐭𝐢𝐧𝐠 𝐝𝐨𝐧𝐮𝐭𝐬, 𝐬𝐮𝐠𝐚𝐫, 𝐚𝐧𝐝 𝐩𝐢𝐳𝐳𝐚 𝐢𝐧 𝐦𝐨𝐝𝐞𝐫𝐚𝐭𝐢𝐨𝐧. 🍩🍿🌮
In fact in may actually benefit you to eat those things on occasion.
𝐓𝐡𝐞 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐧𝐨𝐭 𝐭𝐨 𝐛𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭.
𝐈𝐭’𝐬 𝐭𝐨 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. 👌
What is the biggest thing you struggle with when it comes to nutrition?! ⬇️
𝟷𝟶 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was stepping into a gym for the first time and walking on the treadmill.
𝟾 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was picking up some heavy weights and shifting my focus from how my body looked to what my body was capable of doing.
𝟼 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was stepping off of the scale in order to develop a healthier relationship with food & my body.
𝟺 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was not tracking my food, enjoying more drinks & treats with friends, and backing off the expectations on my nutrition.
𝟸 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was trusting a program, getting back to tracking my food, and adding in more cardio.
𝘛𝘰𝘥𝘢𝘺 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 is stepping on the scale daily in order to develop a healthier relationship with my body (& 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘪𝘵 𝘢𝘭𝘭 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴), working towards a point of maintenance with my nutrition, and getting to a place of balance with my food and fitness.
Don’t be afraid to go through periods of unbalance to find your balance.
If there’s one thing I’ve learned it’s that no one phase will be alike and if you aren’t changing your definition of progress from time to time, you likely aren’t growing very much.
𝐌𝐚𝐲 𝐲𝐨𝐮 𝐟𝐨𝐫𝐞𝐯𝐞𝐫 𝐛𝐞 𝐚 𝐰𝐨𝐫𝐤 𝐢𝐧 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. 💗
𝐁𝐞 𝐢𝐧 𝐚 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭.
I could end my post right there because it really is that simple.
I get asked a lot about what I follow in terms of nutrition to reach my goals and that truly is my main focus.
I track my calories and make sure that my weekly calorie average is within a deficit (𝘈𝘒𝘈 𝘐’𝘮 𝘵𝘢𝘬𝘪𝘯𝘨 𝘪𝘯 𝘭𝘦𝘴𝘴 𝘵𝘩𝘢𝘯 𝘐’𝘮 𝘣𝘶𝘳𝘯𝘪𝘯𝘨). This means that some days are higher than others and some days are lower than others (𝘐’𝘭𝘭 𝘴𝘩𝘢𝘳𝘦 𝘮𝘰𝘳𝘦 𝘢𝘣𝘰𝘶𝘵 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘸𝘢𝘺𝘴 𝘵𝘰 𝘤𝘺𝘤𝘭𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴).
In addition to logging my food, I have a minimum protein goal that I aim for each day, and that’s it.
Now that being said there are some things that help me adhere to that calorie deficit. 𝐓𝐡𝐢𝐧𝐠𝐬 𝐥𝐢𝐤𝐞:
𝘋𝘳𝘪𝘯𝘬𝘪𝘯𝘨 𝘭𝘰𝘵𝘴 𝘰𝘧 𝘸𝘢𝘵𝘦𝘳.
𝘓𝘰𝘨𝘨𝘪𝘯𝘨 𝘮𝘺 𝘧𝘰𝘰𝘥 𝘥𝘢𝘪𝘭𝘺.
𝘌𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘧𝘶𝘭𝘭.
𝘒𝘦𝘦𝘱𝘪𝘯𝘨 𝘮𝘺 𝘦𝘺𝘦 𝘰𝘯 𝘱𝘰𝘳𝘵𝘪𝘰𝘯𝘴.
𝘋𝘳𝘪𝘯𝘬𝘪𝘯𝘨 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘴𝘶𝘱𝘦𝘳𝘧𝘰𝘰𝘥𝘴 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘮𝘺 𝘮𝘪𝘤𝘳𝘰𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵 𝘣𝘢𝘴𝘦𝘴 𝘢𝘳𝘦 𝘤𝘰𝘷𝘦𝘳𝘦𝘥.
𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘪𝘯𝘨 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘦𝘯𝘦𝘳𝘨𝘺 𝘢𝘯𝘥 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘩𝘪𝘨𝘩.
𝘊𝘩𝘦𝘤𝘬𝘪𝘯𝘨 𝘪𝘯 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘨𝘳𝘰𝘶𝘱𝘴 & 𝘨𝘪𝘳𝘭𝘴 𝘧𝘰𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵.
But at the end of the day no matter what helps you get there, if you can create a calorie deficit with your nutrition, you’ll be able to slowly and sustainably reach your goals.
I often get asked about what works for me so I wanted to share, and please know, I’m always a message away if you need a little extra support.
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘸𝘩𝘢𝘵 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘥𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘧𝘰𝘳 𝘮𝘦 𝘢𝘳𝘰𝘶𝘯𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯? 𝘞𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘵𝘦𝘯𝘥 𝘵𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩? 𝘏𝘢𝘷𝘦 𝘺𝘰𝘶 𝘤𝘰𝘶𝘯𝘵𝘦𝘥 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘣𝘦𝘧𝘰𝘳𝘦? What questions do you have around calories?
Whether you ate donuts, or pizza, drank too much wine, or missed all of your workouts, you still did not fail.
And I promise you don’t need a cleanse, a detox, or a new diet plan.
You need to fuel your body well and not restrict your food.
You need to move your body and set the tone for your week.
You need to remember that patience, consistency, and a slow sustainable approach, that allows you to enjoy the things you love in moderation is all you need.
You’re still here, showing up…
𝐀𝐧𝐝 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮 𝐪𝐮𝐢𝐭, 𝐲𝐨𝐮 𝐝𝐢𝐝 𝐧𝐨𝐭 𝐟𝐚𝐢𝐥…
𝐉𝐮𝐬𝐭 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠.
𝘞𝘩𝘢𝘵 𝘸𝘢𝘴 𝘰𝘯𝘦 𝘩𝘪𝘨𝘩𝘭𝘪𝘨𝘩𝘵 𝘧𝘳𝘰𝘮 𝘺𝘰𝘶𝘳 𝘸𝘦𝘦𝘬𝘦𝘯𝘥?!
𝘛𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘪𝘴𝘯’𝘵 𝘵𝘩𝘦 𝘦𝘯𝘦𝘮𝘺
𝘛𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘵𝘦𝘭𝘭𝘴 𝘺𝘰𝘶 𝘩𝘰𝘸 𝘮𝘶𝘤𝘩 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩…
𝘛𝘩𝘢𝘵’𝘴 𝘪𝘵. – 𝘑𝘰𝘳𝘥𝘢𝘯 𝘚𝘺𝘢𝘵𝘵
Over the past week I began doing something I never thought I’d get to a place to be able to do.
Every morning this past week, I’ve stepped on the scale and looked at my weight.
I logged it for data and that was it.
I didn’t let it set the tone for my day.
I didn’t let it determine how ‘good or bad’ I did the day before.
𝐈 𝐥𝐨𝐨𝐤𝐞𝐝 𝐚𝐭 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫 𝐚𝐧𝐝 𝐦𝐨𝐯𝐞𝐝 𝐨𝐧.
Now let me explain, in the past, it was the healthiest decision for me to 𝐍𝐎𝐓 weigh myself and for a lot of my clients that is still the case.
As I made my morning walk towards the scale, my heart would race, panic would spike and fear would set in, so I stopped weighing in entirely.
Since then, I’ve developed a much healthier relationship with my weight and my body and I started to get curious. Instead of avoiding it because I’m afraid, I’ve decided to start facing my fear.
I’m going to focus on normalizing my relationship with the scale and use it to learn more and share more about just how helpful of a tool it can be on your weight loss journey.
𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘤𝘶𝘳𝘪𝘰𝘶𝘴, 𝘐’𝘭𝘭 𝘣𝘦 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴 𝘢𝘴 𝘐 𝘨𝘰 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘪𝘴.
Because here’s the thing, my goal as a coach is not to get you to never step on a scale again.
𝐈𝐭’𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐛𝐞 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐬𝐭𝐞𝐩 𝐨𝐧 𝐢𝐭 𝐚𝐧𝐝 𝐧𝐨𝐭 𝐥𝐞𝐭 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐭𝐡 𝐛𝐞 𝐝𝐞𝐟𝐢𝐧𝐞𝐝 𝐛𝐲 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫.
Because it’s literally just that, a number.
I’ll be forever evolving on my journey and this is a next big step for me. 𝐀𝐥𝐰𝐚𝐲𝐬 𝐡𝐞𝐫𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐞 𝐬𝐚𝐦e.
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘥𝘰 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦? 𝘏𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘤𝘶𝘳𝘳𝘦𝘯𝘵𝘭𝘺?