Lean With Plants

Should you Incorporate cheat meals into your diet?

Indulging in meals that deviate from your usual eating routine raises the question of whether it is a beneficial practice. The concept of "cheating" on your diet often carries negative connotations, suggesting that you are engaging in something forbidden or naughty. It can lead you to make choices that conflict with your long-term objectives.

But what exactly is the ultimate goal? When faced with choices, what is the best option for you in the present moment? For me, personally, I don't believe in the concept of cheat meals or days. Experience has taught me that what starts as a cheat day can easily spiral into a cheat week.

If you find yourself yearning for a break from your regular diet, it might be an indication that the current approach is not sustainable in the first place. The idea of cheat days fails to acknowledge that success can manifest differently in various situations.

So, what should you do when perfection seems unattainable? Instead of an all-or-nothing mindset, strive for a "next best" mentality. Focus on doing something better than what you have previously done, rather than succumbing to extreme patterns.

Rather than swinging between extremes, consider incorporating pauses into your routine. This means allowing yourself occasional indulgences while maintaining overall balance.

Here are some practical examples of how to enhance your indulgent experiences:

Elevating Takeout Meals:

Make them more filling. Incorporate additional vegetables. Opt for options with lower calorie density.

Alternate Choices:

Pair your pizza with a side of broccoli. Enjoy a burger accompanied by homemade potato chips. When visiting a place like Starbucks or Disney World, opt for a baked potato as a lighter option.

Comfort Meals:

Indulge in dishes like curry or creamy pasta that provide a sense of comfort. These meals may be slightly heavier, but they can still be enjoyed in moderation.

Treats and Desserts:

Transform these moments into special occasions. Take your time savoring each bite. Choose single-serve portions to maintain control and avoid overindulgence.

In summary, the concept of cheat meals can be reimagined as an opportunity to explore indulgent choices in a mindful manner. By incorporating these strategies, you can strike a balance between enjoying occasional treats and maintaining a healthy lifestyle.

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Weight gain and loss are responses to changes in calorie intake, which are not mystical occurrences but rather predictable outcomes. These changes can be influenced by internal and external factors related to our environment and behavior. Understanding these factors is attainable.

To achieve desired changes in weight, it is important to modify both internal and external aspects of your current environment. The traditional approach, which relies solely on willpower and the belief that enduring pain will lead to different results, has proven ineffective in the past.

Instead, adopt a new approach:

Make decisions that increase the likelihood of progress towards your goal, focusing on the direction rather than seeking a single right answer. Implement internal systems that facilitate behavioral changes. Establish external systems that promote desired behaviors. Recognize that disciplined individuals are not inherently more disciplined but rather create environments that support discipline.. Consider the contents of a bodybuilder's pantry or a skateboarder's trunk as examples as to what your own pantry looks like. 

I'll also be discussing my personal strategies, which involves:

Holding myself accountable for my actions. Discovering enjoyable ways to incorporate exercise into my routine. Creating commitment devices to reinforce my goals. Modifying my external environment to enhance the likelihood of success.

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Winners, often exhibit certain mindset traits and thinking patterns that contribute to their success. It's so important to cultivate a winners mindset because when it comes to losing weight you need to look past obstacles and see the opportunity for change so you can take action. Winners  believe in their ability to overcome obstacles. 
They view setbacks and failures as learning opportunities rather than roadblocks. Instead of dwelling on problems, they actively seek solutions and stay optimistic about their chances of success.

In this episode I'll go over the main ways I think winners think differently:

They make an Intentional effort be positive They acknowledge and share wins and progress They express what they are grateful for They are disciplined about not being a victim in how they speak They look for ways to solve problems They recognise that emotions are not an absolute truth They are data driven not emotionally drive.

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People who lose weight and keep it off have 12 traits in common.

In this episode we’ll go over the last 6 of these traits.

Keeping things simple and easy. Understanding the power of tiny habits. Seeking accountability. Cultivating patience Viewing success on a longer timeline Focus on fast, messy action rather than perfectionism.

Tune in to hear how to becoming an action taker, not an excuse maker, and start seeing results.

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In this episode I'm going to be talking about the character traits  that makes people successful when it comes to dieting and losing weight.  The attributes I  will be talking about are shared by successful people everywhere, but they don’t happen by accident or luck. They originate in habits, built a day at a time. My team and I have identified 12 key traits that all successful dieters have in common. This is a 2 part episode, I will be talking about the first 6 in this episode, so  don't forget to subscribe to the podcast so you don't miss out on part 2.
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Consistency is harder for overachievers because they go from 100 miles an hour to zero very quickly as they rely on their willpower rather than creating habits.
If we set ambitious goals that we can't reach, we often lose heart and abandon them altogether. However, the "1% better daily" principle advocates for making small daily improvements that can eventually result in substantial progress.

By concentrating on making consistent 1% improvements every day, individuals who are overachievers can establish sustainable habits that will eventually help them get to their long term goals. 

Although  minor changes may appear insignificant initially, they can result in significant progress and growth over time. By continuously making incremental improvements, those who aim for excellence can develop momentum and accomplish their objectives in a sustainable manner.

James Clear, author of "Atomic Habits," suggests that relying solely on willpower is not a sustainable way to build habits. Instead, he recommends implementing a system of small, consistent actions that gradually become part of one's routine. For overachievers, this may mean setting lower expectations and focusing on the process rather than the outcome. By creating a habit of consistent, small actions, overachievers can avoid burnout and achieve their goals in a sustainable way.

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in this episode, we talks about how to prioritise health even when you’re going through a crisis and just surviving. We’ll talk about the benefits of losing weight in a healthy way, which includes gaining confidence and self-discipline, having more energy, and being equipped to deal with the stresses and difficulties of life.

We also dive into practical ways to deal with a crisis, such as eliminating distractions and decision fatigue, accepting discomfort, saying "no" more often, and prioritizing sleep. This is all about shifting from a victim mentality to a victor mentality, taking ownership for what you want, and committing to small but regular actions to achieve your goals.

If you liked the podcast, please leave me a review on apple podcasts!! It helps get the message out to more people.

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In this episode, we’ll discuss how artificial intelligence (AI) is set to change the weight loss industry forever.

We explore the potential uses of AI in coaching, customising meal plans and workout routines, and making complex information more accessible to the public that has previously relied on industry ‘guru’s’ to translate.

I predicts that as AI becomes more prevalent in diagnosis, health professions such as nutritionists, dieticians, and doctors will become less valued. Instead, accountability and behavioural tools will become the most important parts of success. (They already are!!)

The biggest factor to success is implementation. Action beats knowledge every day.

While AI will help with some of this and change how we implement, human connection, accountability and community will still continue to be a huge part of what makes habit change ‘sticky’ so that you ACTUALLY do it long term.

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When it comes to tracking your progress on a weight loss journey, the number on the scales can be both encouraging and demoralizing.  While it's natural to want to see the number go down as you make progress, it's important to remember that there are many factors that can influence the number on the scale in the short term.
 
In this episode I'll discuss why it's always important to focus on fat loss rather than just the number on the scales as there are many reasons why your weight can fluctuate such as the amount of food in your system, glycogen, water weight, and muscle weight can all influence the number in the short term.
By paying attention to these factors  and reprogramming your mind to see the scales as a tool for interpret data rather a measure of your own self worth and success, you can then start tracking progress your in a holistic way and get a more accurate picture of your progress on your weight loss journey.

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In this podcast, I'll be sharing with you how systems and environment can change our behavior, and why even when we want it most, we still can’t seem to change!

I'll be discussing 5 subtle changes in our systems that can greatly affect our behavior and prevent consistency, and sharing tips and strategies on how to combat these changes in order to develop unshakeable default behaviors that lead to long-term habit change, and ultimately, weight loss!!

We’re constantly being pulled towards the path of least resistance and actively in battle with our current habits and environment. I'll be sharing my own struggles and what I have learned on how to create good habits, combat current ones, and understand the influences that affect them.

Knowledge is power, so it’s vital we understand WHY we fail before creating strategies that ACTUALLY work.

If we want long term change, we’ve got to create systems that are easy, obvious, attractive, and satisfying, so we can actually stick to them! Join me on this journey as we uncover the hidden roadblocks that prevent consistency and learn how to overcome them.

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