One question I get on a regular basis is: will it always be this hard? Will every time you try to tighten the ship or get into even better shape be as hard as the first time? The answer is no, if you do the first time properly. The time you start your journey is always hard because you have zero foundation in place. No education on training, nutrition, mindset, and no structure or lifestyle solutions to make it seamless. That's why it can feel so restrictive at the beginning, because you are using a lot of bandwidth and thinking, trying to get it all done. The good news is, if you do the first time properly, the second, third or fourth time is always exponentially easier. I know each time I've dieted for a competition or photoshoot, it's been easier every time. Why? Because I've got the foundations in place. That means I can be flexible, eat more intuitively and not even think about what I'm doing – it just runs as a way of life. This takes time, effort and lots and lots of learning about what works for you, and what doesn't. There is always a pendulum you will swing on when you are on this journey – from feeling a bit restrictive, to feeling super flexible, to feeling overwhelmed and worried you might be obsessed, to then realising simplicity is king, and you can do this effortlessly, make progress, and reap all the rewards! "Second diet is easier if you do the first one right." – Ed Pilkington Timestamps: 00:00 – Intro 02:50 – Intuitive eating and listening to body 05:10 – Changing the way you eat 08:50 – Why the second diet is easier 12:00 – Reward phase checklist 15:30 – Continuous calorie intake 18:25 – Food focus 19:54 – Commonalities of those who stay in shape 21:20 – Eating your preferred meals 25:25 – Improving nutrition education 28:00 – Being in control of your diet 31:10 – Understanding how the fundamentals work 32:30 – Wrap Up Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on [email protected] here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn