In this episode, you'll learn about the WORST mistake you can possibly make after a dieting phase and how this mistake is what's holding you back from losing weight and keeping it off for good!

In this bite-size episode, you’ll learn why it’s crucial that you track other indicators of progress outside the scale. The scale is a pesky, unreliable clunk of metal that’s bound to drive you insane and likely to lead to irrational, emotionally charged nutrition decisions. No Bueno. Understanding where to look for victories and positive change – outside the scale – will arm you with the feel-good emotions of success and progress you need and deserve to stay strong during a weight-maintenance phase.

Action Step: After listening to this episode, list at least four non-scale parameters of health, well-being, and progress you’ll track during your post-diet weight-maintenance phase.

In this episode, you'll learn how your thoughts and mindset are impacted from your very first diet, as well as by every subsequent diet, and how these changes ultimately influence your ability to maintain your weight loss once and for all.

In this bite-size episode, you’ll learn why it may be beneficial to increase carbohydrates, fat, AND protein following completion of a diet. You’ll learn what advantages this offers, how long to keep protein elevated for, and how to transition back to your normal protein intake without gaining back a bunch of weight.

Action Step: After listening to this episode, outline how many more grams of protein you’ll eat per day after your next diet, for how long, and how you will go about reducing this number back to normal when it’s time.

In this episode, you’ll learn just how much of an impact a calorie deficit has on your metabolism, and specifically your ability to expend energy and handle an influx of calories at the end of a diet. You’ll also better understand the vulnerable and challenging position you’re in at the end of a diet and how to best approach this period to maintain your hard-earned weight loss. 

Action Step: After listening to this episode, simply reflect:

• Are you guilty of yo-yo dieting?
• Are you guilty of wanting to diet again a few weeks after finishing your last diet?

It’s okay! But you NEED to change your thoughts and actions to break free from this vicious cycle if you want to achieve successful long-term weight maintenance.

Okay, I actually do have an action step: Write the following down FIVE times: “After a diet, I am in a vulnerable position, physiologically speaking, and need to spend just as much time, if not more, NOT dieting before considering another diet.”