Tag Archives: flexible dieting

Tracking isn’t for Everyone….

Last week I shared about the importance of tracking and while I think it is an amazing and insightful tool that everyone should at least try, I also know its not for everyone. ⁣
If you don’t like to track, and don’t want to count calories, macros, points, etc…. weight loss may be a bit more challenging but it doesn’t have to be impossible. ⁣
𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘴𝘵𝘦𝘢𝘥… ⁣
I like to call them healthy eating guidelines. And honestly even if you are tracking, it can be useful to set some of these in place for yourself as well. ⁣
Pick a few that work for you and create your own set of eating guidelines. ⁣
Here are some of my faves: 
  • Make at least half your plate vegetables at as many meals as possible ⁣
  • Include a protein source with every meal/snack
  • Drink half of your body weight in ounces of water each day ⁣
  • Stick to 3 square meals and 1-2 small snacks if needed ⁣
  • Only eat while sitting down and without distractions ⁣
  • Always put whatever you’re eating on a plate ⁣
  • Check in on physical hunger before every meal or snack ⁣
  • Drink a glass of water before any meal or snack ⁣
And here are some of my favorite questions to ask yourself when coming up with these guidelines: 
  • How do I want to feel before I start to eat a meal or snack? Both physically and mentally
  • How do I want to feel after I complete a meal or snack? Both physically and mentally
  • What foods do you digest the best?
  • What foods would you like to include to keep your body healthy?
  • What foods do you find filling and satisfying?
  • What do you want your meal time routines to look like?
  • What does physical hunger feel like for you?
  • About where would you like to be on the hunger/fullness scale before and after your meals?
Come up with your own set of healthy eating guidelines and you have the perfect “diet” just for you. No counting required. ⁣
𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘨𝘶𝘪𝘥𝘦𝘭𝘪𝘯𝘦𝘴 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘶𝘱𝘤𝘰𝘮𝘪𝘯𝘨 𝘸𝘦𝘦𝘬? ⁣
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Why you’re Lacking Progress

𝐓𝐡𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐦𝐚𝐤𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐢𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 “𝐜𝐥𝐞𝐚𝐧”, 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐡𝐨𝐧𝐞𝐬𝐭. ⁣
Last week I asked a question in my stories about what people focused on more when focusing on nutrition. The majority chose clean choices over tracking, and therein lies the problem of why you likely can’t stay consistent.⁣
I was guilty of this too. For a long time, weight loss mode meant eating only broccoli, chicken, and egg whites, and as you can imagine it never lasted more than a week. ⁣
The secret that actually worked for me was when I started to get honest with myself and what I was doing. ⁣
All of the ‘𝘤𝘭𝘦𝘢𝘯’ choices in the world weren’t going to benefit me if I was still ending up downing a bag of chocolate chips by the end of the week. ⁣
𝘚𝘰 𝘸𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘴𝘵𝘦𝘢𝘥? ⁣
𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐰𝐢𝐭𝐡 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠. And that’s going to look different for everyone. Whether you’re old school and use pen and paper, keep a running log of your food on your phone, take pictures of every meal, track in an app, there’s something to be said for the simple act of tracking. ⁣
And yes, 𝐲𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲, 𝐰𝐡𝐨𝐥𝐞 𝐟𝐨𝐨𝐝𝐬 𝟖𝟓-𝟗𝟎% 𝐨𝐟 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞. ⁣
But, when we bring awareness to what we’re actually consuming Monday through Sunday, a few things happen… ⁣
We can start owning up to all of our choices, the extra bites of Mac and cheese, the post lunch cookies, weekend brunch…⁣
We can think twice over whether we actually need nighttime snack number three… ⁣
And we can work on finding balance by incorporating foods we genuinely enjoy, instead of just foods we deem “clean”, because your salad run is only going to last so long. ⁣
𝐌𝐢𝐧𝐢 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠e: Track everything for a week and see how you do. Zero judgment on food choices, just track. 𝘞𝘢𝘯𝘵 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘦𝘹𝘵𝘳𝘢 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺? Send it my way. You in?! ⁣
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10 Year Challenge

⁣I remember seeing this picture and feeling horrified at how I looked but this is where I started… ⁣
𝘕𝘦𝘸 𝘵𝘰 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 ⁣
𝘍𝘪𝘳𝘴𝘵 𝟻𝘬 ⁣
𝘛𝘦𝘳𝘳𝘪𝘣𝘭𝘦 𝘳𝘶𝘯𝘯𝘦𝘳 ⁣
𝘡𝘦𝘳𝘰 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 𝘰𝘧 𝘸𝘩𝘢𝘵 𝘐 𝘸𝘢𝘯𝘵𝘦𝘥 𝘵𝘰 𝘥𝘰 𝘪𝘯 𝘭𝘪𝘧𝘦 ⁣
Now I’ve learned to reframe and see that girl differently. ⁣
I’d give her a hug and tell her that what I see is that she’s trying her best. ⁣
She has strong and healthy legs that are going to put up with a lot. ⁣
And she is happy to finally be prioritizing fitness and her health. ⁣
That picture has brought me to where I am and for that I’m forever grateful for that starting point. ⁣
𝐒𝐭𝐢𝐥𝐥 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 & 𝐠𝐫𝐨𝐰𝐢𝐧𝐠. ⁣✨
What’s one thing you’d tell your 10 year ago self?!
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9 Things I Wish I Learned Sooner….

𝘐 𝘞𝘐𝘚𝘏 𝘐 𝘬𝘯𝘦𝘸 𝘵𝘩𝘦𝘴𝘦 𝟿 𝘵𝘩𝘪𝘯𝘨𝘴 𝘸𝘩𝘦𝘯 𝘐 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘮𝘺 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺…⁣
Truth is, starting my first diet at the age of 8, trapped me in a lot of unhealthy beliefs about myself and my body. ⁣
I quickly became my own worst critic and while I could share a whole different set of 10 nutrition and fitness tips I learned (𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘱𝘰𝘴𝘵 𝘤𝘰𝘮𝘪𝘯𝘨 𝘴𝘰𝘰𝘯 𝘪𝘧 𝘪𝘵 𝘩𝘦𝘭𝘱𝘴), I wanted to actually share some of the mindset shifts I had to make along the way. ⁣
Years of dieting taught me to stop trusting, respecting, and accepting my body. That being said, here are the beliefs I wish I adopted sooner to preserve that trust & respect. ⁣
1. Stop being so hard on yourself. ⁣⁣⁣
2. “giving it your all”⁣⁣ does not mean you have to be perfect or have it all together.⁣⁣⁣
⁣⁣3. Give yourself time & grace to fail, make mistakes, and learn. ⁣
4. Find patience for yourself as much as you do for others. ⁣⁣⁣
⁣⁣5. Stop trying to shrink. ⁣Allow yourself to take up space. ⁣⁣⁣
⁣⁣6. Focus on what is going well and those who want to see you doing well.⁣
7. Appreciate your body for all that it does for you. ⁣
8. Forever work towards loving yourself more.⁣
9. Speak to yourself as you do to others, and treat your body as you would others. ⁣
⁣⁣⁣
𝐁𝐨𝐧𝐮𝐬 𝐨𝐧𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐢𝐧: be authentically you 💛 even if that means the introverted family person who loves to workout and is secretly an 80 year old grandma on the inside⁣
𝘚𝘈𝘝𝘌 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘢𝘴 𝘺𝘰𝘶𝘳 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘫𝘶𝘴𝘵 𝘬𝘦𝘦𝘱 𝘨𝘰𝘪𝘯𝘨 👏
What is one thing you wish you learned sooner on your journey?
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Break the Cycle

If you overate this weekend, this is the best time to break the cycle. ⁣

𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘴𝘰 𝘨𝘶𝘪𝘭𝘵𝘺 𝘰𝘧 𝘵𝘩𝘪𝘴… ⁣

Around the holidays I would restrict so much, that when the holiday would arrive, I’d undoubtedly overdo it, feel like I needed to start from scratch, put all the “bad” foods off limits again, and usually find myself off track again by Friday. ⁣

Then I made this shift and I want you to give it a try… ⁣

Instead of getting “𝘣𝘢𝘤𝘬 𝘰𝘯 𝘵𝘳𝘢𝘤𝘬” or going back to only “𝘤𝘭𝘦𝘢𝘯” foods or throwing away all of the cookies so you can’t eat any more….⁣

I want you to eat normally. ⁣
Drink a lot of water. ⁣
Eat veggies, lean protein, and foods that make your body feel your best.⁣
Have a leftover cookie if you want it. ⁣

When you stop restricting in order to reach your goals, and start fueling your body to feel your best, a crazy shift happens. ⁣

You can actually stay on track, because there’s never anything to fall off from. ⁣

𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐞𝐚𝐭 𝐭𝐨𝐝𝐚𝐲. ⁣

You can’t undo this past weekend, but you can change your actions going forward: ⁣

Eat more fuel, more consistently. ⁣

And focus on 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 your best, not 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 your best, the rest will fall into place.

Did you have a good holiday? What is one thing you did to take care of your body today? ⁣

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