Lots of people looking to improve their eating think meal plans are the answer.
The only problem? Meal plans usually suck… and they rarely last. So, instead of prescribing yet another doomed eating regimen, check out these 6 ways to transform any diet in a sustainable way.
“Do I get a meal plan?”
This is the most common question we get from folks who are considering, or just started out in, our nutrition coaching programs.
The answer: No, we don’t do meal plans.
But we can’t blame people for asking.
Sure, meal plans have long been a staple of the fitness and nutrition industry. Coaches are taught to create them. Clients are taught to expect them.
Most of the time, meal plans don’t work.
This easy-to-use chart shows you how to make healthier nutrition choices for achieving your goals, while still enjoying the foods you love.
“What foods should I eat?”
It’s a question we hear often. Sometimes in desperation.
Not because of the easy choices—spinach, duh!—but because of the not-so-obvious ones that cause confusion.
Foods that have been demonized then celebrated. Or celebrated then demonized. Or that come in so many forms it feels impossible to know the best choice.
In my world, weekend overeating (and over-boozing) was ‘just what people did.’ It felt good to let loose… until I got sick of the regret, guilt, bloating, and extra pounds. That’s when I discovered the surprising *real* reason behind my Friday-to-Sunday gorging. Here are the 5 strategies I used to ditch the habit (and the weight) for good.
I used to overeat like a boss.
Sure, I was “good” all week.But weekend overeating?
That was my jam.
Every Friday around 5pm, as I waited for the bus after work, I’d start to salivate. The end of the work week meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.
5 surprising strategies that helped me ditch the bingeing, the guilt, and the extra weight.
Here are 5 simple strategies—along with 16 delicious recipes—to help you get off the cravings train for good.
Have you ever stared at a pile of crumbs, with a belly full of shame, and wondered, ‘How did I let this happen?’
We can relate. Because almost everyone can relate.
Besides driving you to eat, cravings can drive you nuts—making you feel like an out-of-control failure who can’t keep from overindulging.
But you aren’t powerless against these urges, even if it seems that way.
The secret to winning the cravings game?
It’s not about eliminating your cravings altogether. That’s wishful thinking.
It’s not about building your willpower, either. Relying solely on self-discipline all-too-often ends with a binge (and then a whimper).
No, the way you conquer your cravings is by outwitting them.
How? By understanding why, where, and when they occur and creating a strategic action plan ahead of time.
I know many of you are curious to what the heck macros are!
To keep it simple...
The only time I have followed a macro plan was when I was competing in a fitness competition. "Macros", along with intermittent fasting, cleanses, carb-cycling have gained popularity lately but it doesn't always work for everyone.
Often, when we decide to do our macros, we think "diet". The diet mentality is often rooted out of fear, shame, not feeling good enough and can easily put us into an unhealthy cycle. It doesn't have to be difficult.
I will explain macros in detail and how to figure it out because you have asked... but know, that if you do the simple tips before I explain macros, you will be WELL ON YOUR WAY TO SUCCESS.
WHEN THE SCALE SUCKS! (In my opinion, it always sucks).
Does it ever feel like you’re hungry all the time? Like, you know you need to “get control”, but you can’t seem to “find the willpower” to close the bag of candy or stop picking off your kids’ dinner plates?
As we digest our food, the gut sends signals to the brain about how much energy we’ve
consumed to trigger satiation (the feeling of fullness) so we know when we’ve had enough.
Unfortunately, it turns out that all it takes to override thousands of years of relationship building between gut and brain is a humble bag of Cheetos.
Processed food, with its extreme energy density and intense salty / sweet / fatty / crunchy / creamy tastes, tells our brain that we’ve hit the calorie jackpot: Eat until it’s gone! Stock up! You’ll have enough energy and nutrients to last for weeks!
Of course, for most people, the junk food never runs out, so you’re left eating and eating and eating with zero satiation (and almost zero actual nutrition).