Bonus Q&A! In this week's episode Kristine and Johan talk about sticking to your diet when you're unmotivated, getting out of the dieting mindset, hormones, step trackers, gaining weight in a deficit, and more.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in Kristine's bio @kristineandali (https://www.instagram.com/kristineandali/)
- - -
Timestamps:
(0:00) Introduction
(01:51) Our old school step trackers: https://rstyle.me/cz-n/g5yn9rdbzw7
(04:39) How to stick to your diet when you start feeling unmotivated
(09:55) Hormones, menstrual cycle, and training during peri-menopause
(15:36) Gaining weight in a deficit
(23:32) Binge eating and getting out of the dieting mindset
(31:47) What if you don't want to track calories or macros?
(39:00) Outro
#fitness #nutrition #podcast
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Bonus Q&A! In this week's episode Kristine and Johan talk about sticking to your diet when you're unmotivated, getting out of the dieting mindset, hormones, step trackers, gaining weight in a deficit, and more.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in Kristine's bio @kristineandali (https://www.instagram.com/kristineandali/)
- - -
Timestamps:
(0:00) Introduction
(01:51) Our old school step trackers: https://rstyle.me/cz-n/g5yn9rdbzw7
(04:39) How to stick to your diet when you start feeling unmotivated
(09:55) Hormones, menstrual cycle, and training during peri-menopause
(15:36) Gaining weight in a deficit
(23:32) Binge eating and getting out of the dieting mindset
(31:47) What if you don't want to track calories or macros?
(39:00) Outro
#fitness #nutrition #podcast
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
0:02
do you want to learn how to get healthy perform at your best and create body composition changes that lasts in this
0:07
podcast we're going to talk about all things Fitness Nutrition health and mindset you're going to learn how to create real results and most importantly
0:14
how to maintain those results in the long run I'm your investors I'm Christine and Dally and you're listening
0:19
to talking nutrition
0:24
[Music]
0:34
oh there we go that's the intro for the week
0:40
oh my God oh my God all right what's up guys
0:46
a bonus episode today we uh we've been getting a lot of questions
0:52
and um the questions are uh piling up so we figured let's squeeze in a bonus
0:58
episode so this week we actually have two so this will be launching on hey what do you
1:04
want to do Wednesday or Thursday let's do Thursday sounds good oh so we're gonna launch two in a week I like that yeah yeah sweet just to try it out you
1:11
know yeah why not let's do Thursday because then there's like a good amount of time in between yeah okay
1:19
no idea what data is but we'll figure it out I keep it to the point here hey um so we
1:26
have a lot of questions as always thank you so much for submitting this stuff we got a lot of good stuff we actually want
1:31
to basically dive right into it um if you could do is a huge favor please drop us a five star rating over
1:37
and or review I always have a hard time saying that I should try to not rush it so much but drop is a review
1:44
we would highly highly appreciate that and uh yeah let's just jump in with the
1:49
first question Christine yeah so I had someone ask about the step counter and
1:55
I've posted a few times on my Instagram but I feel like people don't see all my
2:00
content so that's cool ones yes um so I I we've talked about it before
2:06
but I uh used to use my Garmin watch
2:11
um which I really liked I mean I used it for a long long time and I still use it sometimes but now it's more so just for
2:18
style because I was really only using it for steps and and a watch
2:23
but uh I kind of wanted to get away from Electronics
2:29
um just have days where like I was not I had nothing you know no electronics on
2:35
me so I started I got this this pedometer um and you just clip it onto your pants
2:41
and I started using it I'm like okay this is like way more accurate right
2:47
um and I just started using this so it's the 3D fit bud and
2:54
I love it um people are like well one client she started using it and she's like I keep
2:59
forgetting to put it on I'm like okay put it in okay put it in the bathroom so
3:05
what I do is every night before I go to bed I put it on the bathroom counter and then when I go in there in the morning I
3:11
take it and put I put on my pants it's like making it very obvious
3:17
um so that's like a way so you don't forget because it's easy to forget honestly uh
3:24
anyway we're gonna put the link in the the bio no the link in the show notes
3:31
show notes I'm so used to saying bio
3:37
um and I really like it and you know I just I just like it from the standpoint of
3:43
being able to kind of to unplug from like everything but I used it on a daily
3:48
basis now so yeah yes they're good it's it's just like
3:55
it's easy and and honestly like I used to also forget in the very beginning but it's just something that you're used to
4:01
and I'll use it all the time and um yeah I do prefer it as well it's um actually I haven't been using my
4:09
whoop in a long time now that I think of it basically for a similar reason I was
4:14
like well you know it's it does add up cost wise like you know yeah I was thinking like how much do I actually use
4:20
it because I aim to go to the you know go to bed at the same time anyway wake up at the same time
4:26
or if if that's all like if I'm just tracking sleep then I'll just focus on consistency and just leave the tracker
4:32
out you know yep so uh yeah we'll link that down below
4:37
in the show notes next question from Anders who's from uh Trump said here he said how do you stick
4:45
to your diet when you start feeling unmotivated and just want to quit now first of all actually time this
4:50
recording I put a post up yesterday called motivation is or why
4:55
motivation is I like motivation in a way that it can help you get a little bit of extra boost
5:02
right like it's it's good to have motivation let's be honest reality is motivation is not going to lead to
5:09
results things too we think we need motivation
5:14
to get started but that's not the case like you you got to get started you gotta create momentum and then
5:20
motivation will show up when you need it the most when you are you know when you really want to lose
5:26
weight for example you really want to change something when things are not going to go or when
5:31
things are not going as planned you know when things are more difficult that's when motivation is not there that's when you wish you had motivation
5:38
so to snap out of that you're just going to start do something
5:44
and it sounds like it's it's much easier said than done but whatever the goal is
5:51
get going start creating momentum you know so how do you stick to your diet well first of all like that's just one
5:57
step at a time like focus on creating something that you can stick to right and it doesn't have to be like a
6:04
diet where it's like very strict like hey let's maybe focus on veggies and fruits and dial in those Basics you know
6:10
are we hitting protein with every meal um maybe tracking could be a great tool and I think we actually have a question
6:16
coming up later um with about tracking too but the reality is like we are going to feel
6:22
unmotivated and we are going to feel like we just want to quit
6:27
I'm biased but I think getting a coach is one of the best things you can do and it's just because you are invested in
6:33
yourself and if you have some skin in the game like of course you're gonna pay attention though hopefully at least
6:39
um we are also here to hold you accountable in other coaches as well it's not just to like sell here you
6:45
know but reality is like there are going to be moments where we just don't feel like it
6:51
so it's all about preparing for those moments it's all about creating the habits that we need to stay consistent
6:57
and then when motivation is there great it's a little bonus you know but we just can't rely on it
7:03
yeah yeah I agree I'll add to that um
7:08
something so personally I am going through this with training
7:16
um like working out which is it's such a weird thing because
7:21
I was a professional athlete at one point like it was like my whole life right but
7:28
um what I do and I think can be really helpful to a lot of people
7:35
is we we talked a lot a lot about this in the course we did we did was intrinsic
7:42
versus extrinsic motivation yeah um and one part of that that I really
7:49
like is foreign so like eating healthy like what are
7:57
your values right like you want to have more energy you want to
8:03
um maybe it's lose weight to be more active with your children
8:09
um you know different things like that like like life values what do you value in coupling that with
8:17
um what's it what's the what did I mention I wrote a post on this recently basically
8:24
foreign when you're not motivated you connect that uh activity or diet or
8:34
whatever it is to your values okay so when I don't feel like working out
8:40
what do I do I think I'm I'm thinking about my values so I'm like all right you know I'm gonna I'm gonna choose to
8:48
work out today because I want to uh you know lower the risk of
8:55
disease later on in my life right so something like that like that like I'm always connecting
9:01
that that activity or that behavior to something that's really important to me
9:07
and that way it becomes intrinsic and you're way more um
9:14
you're way more likely to do that thing versus it being like
9:19
you know I just want to lose weight for this wedding or you know something that's kind of superficial
9:26
um so yeah sometimes I'm like I don't I really you know I really don't want to work out today
9:31
um but I'm going to because it aligns with my values and that can help a lot
9:39
yeah I think um it's also very common to struggle with feeling unmotivated 100 and um and
9:47
that's that's exactly where the goal setting comes in and just knowing is exactly why you're doing something you
9:53
know all righty next question
9:59
I think my biggest okay oh sorry this is from Molly Moran so she's asking I think my biggest struggle in what I try to
10:05
learn more about is hormone slash menstruation cycles and training at 38
10:11
I'm perimenopausal and my energy tanks during my alluvial phase what are ways to combat that energy lost
10:19
do you up your calories during that time focus on more iron rich foods any certain supplements to help
10:26
um so I touched on this a little bit uh a couple episodes ago
10:32
um that luteal phase it's fairly normal to see energy decrease a
10:39
little bit um but if it's like impacting you significantly I mean that's something
10:44
definitely to look more into I will up my calories or up clients
10:52
calories if they are um you know more hungry or they feel like they need it right it's again it's
10:59
very normal to have that increase in hunger around that time because of progesterone because we're you know our
11:06
metabolic rate actually increases around that time um in terms of energy
11:14
um if you're if you are seeing a significant decrease there I would
11:20
be looking at you know potentially pulling back on training a little bit
11:26
um I used to do this I still do it like just based on how I feel um because you want to manage
11:33
how much stress is on the body at that time because it's already a stressful time right so like if you're a lower in
11:41
energy and you're just like pushing through training it's making you feel worse that's a problem right so
11:47
sometimes I will pull back on training whether it's taking an extra rest day or like
11:53
lowering volume and lowering intensity or like doing lower impact uh
12:01
workouts for that you know one to two weeks and that way you typically will
12:07
feel better once it's over right your body's gonna be under less stress that
12:13
way um in terms of like more iron Retreats yeah I mean that could definitely help
12:18
but I'm always just focusing on you know getting in the micronutrients right and just having that you know be a focus the
12:25
the veggies the fruits um you know protein hydration lifestyle
12:33
stuff like making sure you know you're prioritizing sleep right that's all gonna play into that
12:39
um another thing with our menstrual cycle that we have to take into consideration
12:45
is what did our past like two months look
12:50
like one to two months because that can significantly impact our PMS symptoms so
12:57
if we have like a really stressful month we can see that showing up in our PMS symptoms they can essentially get worse
13:04
um so obviously Stress Management you know becomes really important
13:10
um any certain supplements to help I'm a big fan of magnesium glycinate I
13:17
have that specific magnesium glycinate that I always rant and Rave about like it's so good
13:22
it's from look Organics it's it's magnesium glycinate plus l-theanine um again another one is Omega-3s and
13:30
another one I really like is a b complex which can help the energy around your
13:36
cycle so these are all ones that I really like around the cycle
13:41
um big one is that magnesium I usually up the dose around it as well um
13:47
in terms of like if this continues to like if it's like significantly
13:53
impacting you like in a very negative way like there there is some normalcy to
13:58
this right like energy and and and things like that decreasing
14:04
um but if it's really impacting the quality of your life you know I would be getting some testing done you are a
14:10
perimenopausal so there are changes happening there um so I would get some testing done and
14:16
see you know what is going on under the hood and then that way you know you can obviously like you would have to be
14:22
working with someone whether it's like you know a naturopathic doctor or like a a nutrition coach who like really knows
14:29
what they're doing because what I do is like I will get this testing done
14:35
um and then I will Implement specific things based off the testing but symptoms too like we we have to treat
14:43
the the client or the patient and not just the labs that's really important but it can give us a good understanding
14:50
or like Baseline of like what is going on and if we can add in certain
14:55
supplements or things like that that can help aid you know what you're doing right now but the lifestyle factors the
15:02
you know the diet the micronutrients sleep um all of that is is going to play into to
15:10
you know PMI symptoms so it's going to be different it just it kind of depends on the person it's hard
15:16
to to say exactly or give you like definitive answers of like what to do
15:22
um it's very personal yeah but those are my recommend those are like my general recommendations yes yeah
15:29
I totally agree I think um I don't have anything to add there
15:36
next one from at let me see D blades underscore
15:42
fifth I like this question I have a client who's eating in a
15:48
deficit but still gaining weight how do I ensure they continue to lose
15:53
weight they are not in a deficit
15:58
that's just a reality like I'm not even being funny here or the way but
16:05
they're not in deficit they are not gaining weight in a calorie deficit
16:13
as always it depends and I would need a lot more context here but typically
16:19
there there's a couple things that happen you know and there was actually let me start with
16:24
one because this is very common and I'm not telling people that they're lying but there's actually research on this
16:31
people massively on the report when they track
16:37
massively I'm not kidding like I always tell people like when when people are like
16:43
either like you know stagnating or maybe even like gaining when they're supposed to be big words supposed to be in a
16:49
deficit that's almost like one of the first things I bring up like I'm like hey I
16:55
gotta be completely honest with you I'm not saying that you're lying to me but there's a good chance
17:00
that there are more calories coming in than we see on paper
17:06
within that there's two scenarios that could be on purpose could be not on purpose and some people just have to learn how
17:13
to accurately track how to measure um some people just forget like there's
17:18
a lot of stuff that's you know hey let's be honest like people are busy you know on the other hand there's also the the
17:24
purposeful like not logging of stuff that could come from I mean we talked about this with Anthony
17:29
I was like a cheating the system you know approach where it's like I just you know let me just not report it you know
17:36
which actually wasn't the case you know with him but it's still kind of cheating this system
17:41
it could also come from a thing where people almost feel bad for letting their coach down
17:48
you know they want to prove the coach like hey I'm doing well you know I want to hit my numbers
17:55
um yeah so that's one on the other hand people do adapt to a
18:03
deficit however they would still not be gaining um so I shouldn't mix up the question
18:08
here if they would be just kind of like staying the same weight like that's normal over time that just happens
18:15
um and if they are consistent with tracking they're accurate with tracking they saw weight loss and then stopped
18:21
that's like 100 normal we would just have to adjust within context we're not going to keep
18:27
lowering calories you know over and over but that basically is how it works now if it's been a while it's time just go
18:33
back to maintenance and focus on that upregulating metabolism possibly building some muscle or giving yourself that break to recover to then maybe go
18:41
into a Cuts maybe a couple of months after that's another thing people don't want to hear right people don't want to be at maintenance for three months
18:47
before continuing their cut however that is what's necessary so yeah long story
18:52
short like I don't necessarily know what's the case here but people never gain weight in a calorie deficit
19:00
people could stay the same weight in a calorie
19:06
deficit if there's some bloating or water retention stress whatever
19:12
um and if anything usually you just see slow down but gaining there's there's more calories coming in
19:18
yeah then we know basically yeah and uh
19:25
that's it's a hard situation honestly yeah um because you have to have
19:31
uh kind of a relationship conversation in a way like
19:37
if I suspect that a client isn't
19:43
being honest like I really want like first and foremost it's really important
19:48
right off the bat that you create a safe environment like when I am onboarding
19:55
somebody and I'm sending them their video or like we're on the phone
20:00
I'm very upfront in saying you have to understand that there's no judgment here
20:07
I need to know everything if you you know have if you overeat one day or
20:14
anything like that that's really really important for me to know so that we can you know make the adjustments that we
20:21
need to or like talk through it and like you know so that you can get over stuff like this right so I make it very known
20:28
right from the beginning that there's literally no judgment
20:34
um so you need to communicate that as the coach like you got to tell them yes like yo yeah so you open with me you
20:40
have to take Andy for example right so like this is a prime example of that where he was in a deficit with the Old
20:48
Coach but he was cheating system where he was like binging and then he wasn't losing any weight he
20:54
potentially could have been gaining weight um and like it's because he was he didn't
21:02
feel safe to tell that coach what was really going on right
21:09
um so I'll start by like sometimes I'll ask a
21:14
client like I'm just going from like one to ten how would you rate your adherence like how have you been having any like
21:20
extra licks extra fights kind of type thing and just start that conversation
21:25
with them and and make them feel comfortable right because when they when they feel comfortable they're they're
21:32
obviously way more likely to uh respond um to that so
21:39
yeah I think in a situation like this um if they're in a deficit and gaining
21:45
weight there's there's more calories coming in somewhere unless they've like
21:50
become really sedentary right and like yeah yeah that's a good one yeah don't
21:56
become really sedentary and they're not moving or they're not working out and their energy expenditure has decreased
22:03
significantly and they're eating more calories um that's the other thing I can think of
22:09
but that's that's what I have there okay but
22:15
hey like look into it like that's that's your job as the coach like try to figure it out with them yeah communicate
22:20
communicate communicate just just yeah make sure that they know that it's okay to come to you
22:26
completely honest and then try to figure out together because hey it might as you
22:31
know it might as well just be something tiny that they just didn't realize and it's like a super easy fix
22:38
another thing here too is like um the deficit and like how big is it and
22:45
is it like sustainable for well sustainable for the time being for them
22:52
um you know where their mindset is with food because
22:57
like if it's if it's too strict for them and they're binging right like that's
23:03
that's probably where it's coming from so like looking at you know how steep is the deficit and is it doable for that
23:11
person you know based off of their past right did they have issues you know with
23:17
this before like there's so many things um to look into and to ask
23:23
yeah okay um where are we at here what's time so
23:30
23. the uh the bench eating one okay so what are some strategies to help
23:36
with binge eating and to help get out of the dieting mindset um
23:42
I almost didn't answer this question because it's binge eating is
23:49
a complex thing that can be different
23:55
based on a person um and what's causing it was triggering it
24:01
it could be a multitude of like different things triggering it um because like
24:09
for example someone could have have binging issue and it's the diet okay so
24:16
like their diet is just super unsustainable right and they're spinning their wheels because they can't stick to
24:24
the diet so it's like strict binge strict bin strict binge so like
24:29
taking a more sustainable approach can solve that quite literally solve that
24:34
problem like I've had clients come to me that are like again Andy's kind of one of them right the
24:42
keto thing where we took him out of keto and there was other things affecting the binging too but that was like a major
24:48
one right um so uh you know working towards that
24:55
transition and just making a a more sustainable diet you know getting help that way to again coach can can help a
25:03
lot um then there's binge eating where someone's like coping with something
25:10
um that does tend to
25:16
get out of our scope a little bit um we're like a therapist can help there
25:22
as well if there's like past trauma um and things like that and it's you
25:27
know kind of filling a void um then sometimes it's like a it's
25:33
habit-based that's another one that people don't often think about we're like
25:39
you know for example I had a client who was like in the habit of when she was
25:44
alone she would binge or like at night sitting in on the in front of the TV
25:50
like something like that would would create a binge like when she was bored it would create a binge so like getting
25:57
out of a habit um yeah people around you and firemen like
26:03
there's so many factors you know like yeah it's hard to say so like becoming aware of why this is
26:10
happening um is crucial the awareness right of what is
26:18
causing this because each are going to have a different process and different
26:23
solution um based on that right yeah
26:29
um what do you know what is on helping to get out of the dieting
26:34
mindset now I just wanted to query the ad because you mentioned something very important
26:41
and it is sometimes it goes beyond our scope and this is to our our fellow coaches
26:47
if at some point like we know hey okay this is someone who's actually struggling with like
26:54
more than what we are supposed to help people with when it's like actual like it's an eating disorder refer out that's
27:02
totally okay that's better for you it's better for them especially for them like that's what's most important
27:08
but I feel like especially in the beginning people might feel like
27:14
oh I'm going to help everyone no you're not going to and that's okay sometimes we have to say hey you know
27:20
what actually in this case I might not be able to and then other times it might just be something small we did that low
27:26
carbon intermittent fasting episode sometimes it's just that sometimes you just need a different approach but um
27:33
the dieting mindset and how to get out of it again like with a coach would be my
27:40
suggestion and that's not because I am a coach but that's simply because it's difficult trust me like taking people
27:46
into a deficit that's the easy stuff that's why most people lose weight
27:53
the reason why most people don't manage to keep it off is that they say in the dieting mindset they are not shown
28:01
to be at maintenance what that transition takes that transition is difficult I always
28:06
tell people like after you're tired you're not done yet like we're still going to bring you back and
28:12
that's why coach can actually guide you because that's exactly where it gets difficult people feel afraid to eat more
28:18
because in our head that's like okay I'm gonna gain weight no you're not going to just talk to someone it's been
28:23
increasing calories he's been eating 600 calories more than before now compared to like the end of his cut same
28:30
weight pretty much the same exact rate a couple hundred grand difference you know so that's the same in my opinion
28:37
and he was also afraid so it just takes like that trust in the process and knowing hey what I've been trying in
28:45
terms of dieting and dieting and dieting diet dieting like how much time did I actually spent eating enough like let's
28:51
get out of that and the accountability and having someone who knows their and knows
28:58
how to help people with that like like that would be my suggestion like getting help yeah it is difficult let's
29:05
be honest yeah because again like how getting out of the dieting mindset well what's
29:12
called first place right like why are we wanting to constantly diet
29:18
um but also education around why it's so important to get out of a dieting like
29:26
to not be chronically dieting like as far as like you know the effects it has on your health
29:32
um you know is extremely important there was another thing I was going to say
29:38
um Frank I have forgot now I had something else
29:45
um but I mean the education part like that's also what coaches yeah before at least help you with it kind of like the
29:52
thing is is like you have to push yourself to or you want to try and push yourself to
29:59
get out of the comfort zone like increasing your calories is going to be uncomfortable
30:06
um you know and starting to remove yourself from that that dieting mentality but
30:12
once you start seeing the benefits from that that helps immensely but it's like
30:19
you kind of just have to go through it like you have to go through it you have to get uncomfortable
30:26
to reap those benefits and understand why it's so important to
30:32
um you know stop chronically dieting but there's there's more to it I mean again
30:39
more we need more contacts of like why right so I'm sure if this didn't help
30:45
you a lot it's just it's really hard um yeah to give definitive answers in a
30:52
situation like this because there's so many different reasons why it can be happening
30:57
and and what I'd like to do as well by the way usually when we answer people's questions I tell them
31:03
I DM them you're like yo your question I was addressed this week if you guys hear your answer and you're
31:09
like hey you know cool like I learned something new but I have a few more questions like hit us up yeah like totally like that's exactly why I
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mentioned like hey your question is in the episode like let's have a chat about it you know like let's maybe try to
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figure something out because there's a lot of ways you can go about it and that that doesn't
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necessarily mean like hey work with us you know that might simply mean like hey here's something you can do on your own yeah or
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here's something you want to read about you know um see I think we're at the 30 minute Mark
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yeah I'm gonna touch on this one really quickly because it's a very easy one and a quick one and then we uh we'll wrap it
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up is that cool from Ash Costa hi for people who are not
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willing to track calories macros how can they go about being in a calorie deficit to achieve fat loss
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long story short I'd like to know the reason because personally and this is my
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opinion because for sure there's different ways about it but like tracking is the ultimate way to create
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results and to learn from stuff you'll learn about portion control you'll have something that's measurable
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if you want to get to a certain way to you want to lose fat you want to be able to control that
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is not even necessarily about the exact number it's just mostly about like controlling the rate of weight loss
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making sure that you stick to it that you don't rush it for example and hey if it's going too slow that you can make an
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adjustment if you are not tracking you're basically like you don't know what's gonna you
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know what's going on you don't know where you're at you don't know where you're like that's a like it's
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um sorry I'm going to interject here first no you're good so what someone can do is like you have to
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understand where you're at from the beginning period like you need to know how much you're intaking in order to
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know how much you need to decrease essentially right so
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peace what I would do is track for two days or
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for two weeks right even if it's just like writing your food down I mean an
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app is going to tell you exactly like how much you're eating and then decrease portion sizes from
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there um that way you still have like a baseline knowing what you're having
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again but then you have to think about if you're under eating then you're going to drop your calories
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down further that can be a problem um but at least like you have a baseline
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of how much you're eating now you could say okay like if I'm having 200 grams of of rice okay I'm going to
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knock that down to 150 100 grams right and then there you're knocking down like
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x amount of calories and you can do that with different with different foods like when I'm you
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know people are when I have a client and they go into a deficit and I'll give them an example day right they're like
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oh so it's really just decreasing the portion sizes of what I'm having now I'm
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like yeah exactly like you don't have to like remove anything necessarily you're just decreasing the amount of each
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portion yeah um but yeah you have to have a starting point yeah it's hard to adjust and I like to
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compare it to like driving with navigation or driving sitting backwards with with a blindfold on
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going downhill and like you don't know where you're going you know like there's it's like you're shooting in the dark
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and and you're really just guessing at best and
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I don't think everyone should track all the time but personally
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I think the vast majority of the people should at least go through a period of
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controlling their food to learn from it to walk through different phases that's
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why we do that's why we prepare you for a fat loss phase first get the habits in place get you ready get you consistent
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then go to into a Cuts so that you know how to do this control the way out and then backup
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maintenance then say hey let's move away from it because there you know once we're at that goal weight
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we can just do without tracking it's very easy yeah the reality is your mind is going to work against you your body
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is going to work against you if you're doing it intuitively you don't know what's going on
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there are some tools that can work increasing vegetables
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drinking more water eating more protein because that's automatically going to you know help you feel satiated
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if walking more there's there's a lot you can do but what I will say
35:56
is that foreign people in my opinion once again
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like try to be open to stuff right we're so quick to judge or to decide our
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tracking now I heard from this person like they tried and they didn't like it okay I'm not gonna do it oh I tried it once like for like 20
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minutes and then you know it's like no try this out I want you to
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track 30 days yeah actively like actually waste off
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track it Etc you cannot convince me that you will not learn anything from that
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and no it's not going to lead to eating disorders it's just going to give you a tool and we talked about this with Aaron he's
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like are you gonna like if you have money issues you're going to try to figure out a way to spend a little bit
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less and save a little bit more money right we need to learn
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how to control our food that same basically the same way yeah because typically there's a reason
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objectively speaking there's a reason why we want to lose weight in the first place
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you'll get from point A to point B um easier Plus
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uh you know it does give you in my opinion more freedom
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like yeah you have you could even do protein and calories
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um but now you have you're quantifying how much you have you're having and you can add in you know those fun foods and
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stuff to to keep you sane you know during the the deficit and keeping keep
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things in control still right like that's that's the Beautiful the beautiful thing about macro tracking I
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think people just get the wrong impression of it a lot of the time um and just our mindset around it right so
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yeah I mean again if you really don't want to do it I would um
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you could do like plates and hand portions and stuff but you know I would just get a baseline first so I would
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track for like two weeks like anyone could track for two weeks I mean come on um
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and then decrease portion sizes from there right so just see how much you're
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eating right and then if I decrease the rice or the potatoes and decrease this and go
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from there right but you but again then you have to do that on the way up right it gets difficult because people
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want a variety and then this weekend right and then everything changes
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it's hard to adjust them so you know
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It's Tricky yeah cool cool let's wrap it up
38:48
thank you for listening we'll be back um I think we have a lot more coming up you know in terms of questions where we have
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more guests coming up next one is going to be with Cody McBroom very excited for that one I think that is going to be one of the
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last episodes of the Year let me double check yeah I think so right let me see what have we got
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December okay so yeah code is episode is going to be the last for the year so next week we'll be back
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thank you guys for listening yeah thanks guys
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[Music] thank you for listening if you want to help us grow the show please make sure to leave the five star rating or share
39:26
this episode on your Instagram stories now if at any point you feel like you need more help you can always reach out to Christine or myself directly create
39:33
any of the links in our show notes because we're here to help thanks again and I'll talk to you in the next episode [Music]
39:48
thank you