We all have our "problem" foods or "trigger foods".

They are the ones we struggle to put down once we start eating them.

This quick episode offers some suggestions to manage this based on a cool little 12-month study to help people manage

their trigger foods.

I hope it helps. Enjoy the episode.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

Welcome to today's episode where I delve into a common cognitive/mindset trap that affects countless people on their weight loss journey – the planning fallacy.

I'll explore how this psychological bias leads people to set overly optimistic expectations, underestimate the challenges, and ultimately sabotage their weight loss efforts. But fear not, I won't leave you hanging!

I'll also share practical strategies to combat the planning fallacy, helping you set realistic goals, build effective plans, and stay motivated throughout your transformation journey.

Let's take a closer look at the planning fallacy and discover how to overcome it for lasting success in your quest for a healthier you!

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

Is Fasted Cardio Superior to Fed Cardio for Fat Loss?

Why do some people have the opinion that fasted cardio is superior to fed cardio for fat loss?

While exercising in the fasted state clearly prioritizes the burning of fat to fuel the exercise session, does this guarantee actual

Find out in the episode.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

All-or-nothing thinking.

"It's good." "It's bad." "I can never lose weight." "I can never stay fit." "I just can't sleep." "I ate dessert so my diet is ruined."

"I'll never be able to control my eating."

These are examples of thought distortions that can derail your weight loss and fitness goals.

This quick episode will help you understand what these thoughts are and how to start reframing them to move forward with

your weight loss goals.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

How to set up your environment to make weight loss a lot easier.

We live in a world filled with temptation and it can make it really difficult to lose weight and maintain our weight loss.

In this quick episode, I provide some practical tips to set up your environment to make weight loss feel a lot easier.

You won't need as much discipline or willpower and you will make the healthier choice the easy choice if you follow these tips.

In fact, you'll wonder why you didn't do this earlier.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

Using food to manage feelings / Emotional eating.

Using food as comfort, to feel good, and to stop feeling bad isn't a problem on it's own.

It can become a huge issue if we use food as the only mechanism to soothe discomfort or manage our feelings.

In this short episode, I explain what emotional eating is and provide 3-4 simple strategies to help.

I also talk about irregular eating habits and provide 3 simple tips to manage this.

Enjoy the episode and I hope it helps.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

Nutrition Troubleshooting - Trouble Recognising Hunger And Fullness Cues - 2 Tips To Help

Most people have no idea what physical hunger / and or fullness actually feel like. We have little to no appetite awareness.

Basic appetite awareness is one of the most useful and accurate ways someone can recognize how much food their body needs.

In this short episode, I share two powerful tips to master appetite awareness which will help you regulate your calorie intake without spending hours weighing, measuring, or tracking food.

Enjoy the episode.

My Fit Habits Weight Loss Coaching Program⁠⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠⁠@humandesignpt⁠⁠

T: ⁠⁠@humandesign⁠⁠

⁠⁠F: @humandesignhealthandfitness⁠

Nutrition Troubleshooting. Eating Too Quickly - 7 Simple Strategies To Master Slow Eating.

It's easy to focus on what you are eating like carbs and protein and fats. It's also easy to focus on the amount you are eating but sometimes, HOW you eat can matter just as much as what and when you eat.

In this troubleshooting episode, I will give you 7 really simple tips to master slower eating so you can feel less bloated and more full, take in fewer calories and lose weight without much effort.

Enjoy the episode.

My Fit Habits Weight Loss Coaching Program⁠ - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: ⁠@humandesignpt⁠

T: ⁠@humandesign⁠

⁠F: @humandesignhealthandfitness⁠

Nutrition Troubleshooting - 4 simple tips to eat more whole foods

Along with eating too many processed foods, many people struggle to eat enough nutrient-rich, whole foods. It can feel difficult or boring.

In this episode, I share 4 simple ideas that will help you add more low-calorie, nutrient-dense foods to your diet so that you can look, feel and perform at your best.

My Fit Habits Weight Loss Coaching Program - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: @humandesignpt

T: @humandesign

F: @humandesignhealthandfitness

6 Simple Coaching Strategies to Break Free from Processed Foods Without Using Willpower

One of the biggest limiting factors for weight loss is eating too many processed foods.

Processed foods are everywhere and it's hard to resist their sweet concoction of ingredients but they can make us eat way more calories than we need.

In this quick episode, I will troubleshoot and offer 6 simple coaching strategies to minimize processed foods and help you make healthier choices most of the time without using willpower and discipline.

My Fit Habits Weight Loss Coaching Program - Lose 5-10 kgs in 16 weeks without counting a single calorie or spending endless hours in the gym.

I: @humandesignpt

T: @humandesign

F: @humandesignhealthandfitness