Progress Not Perfection

2. Don’t fast. You may feel the urge to fast or further restrict calories to punish yourself and say “well I’m just not hungry”…You’re not fooling anyone, you are punishing yourself. Don’t do that. It will just lead to continuing the binge-fest for 1-2 more days, which you don’t want.

3. No need to do extra cardio to burn off the calories. You are not going to run it off, sweat it off, or do a HIIT class to cancel out what’s already been done. Remember, you are human. This will create an unhealthy relationship with exercise and you will look at exercise as punishment for cheating on your diet rather than just moving your body and improving your quality of life.

4. Avoid stepping on the scale. Chances are the scale is not going to read what you want it to, so don’t bother with it today. You didn’t gain fat anyway, just water weight. So there really isn’t any point in weighing in.

5. Put that extra fuel to good use. Use those extra carbs and calories to fuel a good training session at the gym. Often times the reason training tends to suffer in a calorie deficit is a lack of muscle glycogen or stored carbohydrates in the body. Chances are you will feel stronger, and be able to push yourself harder in the gym with all those extra carbs. Put em’ to use!

6. Do some reflection/journaling to determine why or what caused the overindulgence. While it is important not to dwell on the past, if this is a common reoccurrence, it may be worthwhile to sit down and ask yourself a few questions. What emotions was I trying to cover up? Was the binge a result of skipping meals/being too restrictive? Etc…

7. If this has been happening on a consistent basis (weekly or more), decide if taking a diet break is right for you. Especially if you have been in a calorie deficit for quite some time, taking a short 1-2 week diet break of eating at maintenance may just help with your adherence.

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► [email protected]

In this week’s episode, we will be discussing how cardio impacts fat loss and long-term weight management. I will also be going over a few more questions relating to nutrition and training. Enjoy!

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OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► [email protected]

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Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In this episode we are going to dive into the 9 things that actually matter for fat loss:

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Apply For Coaching: https://jeffreypachtman.com/work-with-me/

Legion Supplements (Use code "Jeff" for 20% off): https://bit.ly/32GxC05

Beginner's Guide To Strength Training: https://jeffreypachtman.com/strength-training-beginners-guide/

Free Calorie Calculator: https://jeffreypachtman.com/free-calorie-calculator/

In this episode, I speak with fellow coach Max Larocque. We discuss everything from finding your why, how to approach fitness with ADHD, and how and why getting sober changed Max's life for good.

I think you guys are going to really enjoy this episode as me and Max both come from similar backgrounds and share some similarities.

Please give Max a follow here:

https://www.instagram.com/maxlarocquefitness/?hl=en

Love you guys!

- 

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In this episode, I am going to discuss the 8 things I am focusing on to lose fat for 10 weeks before the summertime.

Hope you enjoy and if you do, leave me a 5-star review on Apple podcasts!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In this episode I speak with Nick Anderson about everything ranging from:

If you enjoy this episode, please give Nick a follow:

https://www.instagram.com/nickandersonfitness/

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In today's episode with Astrid Naranjo (@Antidiet_dietitian), we discuss the importance of protein when it comes to changes in body composition and overall health.

We also discuss several nutrition topics surrounding food environments, trigger foods and how to deal with them, as well as strategies surrounding long-term weight loss management.

Follow Astrid on IG: https://www.instagram.com/antidiet_dietitian/

-

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.