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Intermittent Fasting Weight Loss Week 1 Results: 4-lbs down and 1 inch off waist

Not exactly week 1, but I’m calling it week 1 because it’s the first week I’m challenging myself to do 30 days straight, no cheating.

Realized I haven’t gone more than a couple of weeks clean in months. (That’s part of why I’ve gained 20 pounds, I’m sure.)

intermittent fasting weightloss week 1 results

I also feel really good and energized with the clean diet. And not hungry enough to eat outside of my fasting window, so I know things are moving in the right direction.

Each week, I’m going to give updates of what I did, what I ate, what worked, what didn’t work, and what I’ll do the following week. I think I’ll also do a weekly live broadcast as well and link it.

Sharing to hopefully help, inspire, and motivate others. It’ll also help hold me accountable as I practice being more disciplined.

I’ve tried LOTS of diets, but paleo has been a lifestyle.

Challenges last week

On Sunday, I went on a Tinder date at the Cheesecake Factory and had a glass of wine, some crab cakes, and some fried, wrapped Chinese food inspired finger food thingy.

That triggered a craving for cheesecake, of course. And I brought me some. After my date left. lol

That trigger is why following the dating tips in Friday’s post are crucial for me. They’re especially helpful to those that are prone to strong cravings and have a hard time eating just one.

I’m definitely not the “few bites” and “just one” type of girl. I get a craving and give in, I go all in until I’m REALLY full. Which is what happened with the cheesecake. Some of it I had to toss out because I was sooooo full.

I do give myself a pat on the back, however, for not allowing that day to turn into a week. It stopped on that day. That’s an accomplishment.

Here are some tips for getting back on track as fast (and as realistically) as possible:

  • Ate breakfast in the morning instead of at noon when my fasting window is over
    • This allows focus on ridding the body of sugar (cravings) instead of fasting. It’s easier to fast when the cravings aren’t kicking my ass. I also ate sweet fruit (bananas and grapes), fatty meats, eggs, and cheeses. By Thursday, I was back to fasting comfortably until noon.
    • If you have a slip up that kick starts your strong cravings, start getting back on track with sweet fruits, cheese (if it isn’t a problem for you), eggs, and sausages or bacon. The sweet fruits and cheese tricks your body into thinking it’s getting what it’s craving. The sausage or bacon makes sure you’re eating fat and protein too. Knocks those cravings out in a few days.
  • Ate sweet potatoes in my scrambled eggs for my second meal
    • Sweet potatoes are a fave. They’re enough sweetness and starch to handle cravings, but still a real, nutrient dense food. Love em’!
    • 1/4 cup of cooked sweet potato was usually enough; if you’re prone to going overboard, limit your sweet potato serving to what you can tolerate – I’m sharing this from experience and since we’re both human (I’m assuming), and if you have a tendency to go overboard like I do, I think this might work for you also
    • Ripe plantain is also really good – limit this as well
    • Note, however, that you’d want to give yourself a “deadline” for when you’ll remove these starchy, sweetish foods if you’re on a ketogenic diet or doing a paleo for weight loss protocol. It doesn’t have to be a hard date either. It could be when you finish your supply of sweet potatoes or plantain.
  • Test if you had too much sweet or starchy real foods
    • Persistent cravings – cravings that don’t seem to lesson with time
    • Wanting to nibble – wanting to continue to pick off the leftovers, grazing after the meal

free download health and wellness cheatsheets

What went well during week 1

Gaining control over cravings MUCH sooner. Tapering off of sugar with real foods instead of going cold turkey into keto helped a lot.

For the last few months or so, it’s taken weeks to a month (at my longest) for me to gain control. I’ll eat cleanish during the week, but the weekends? Forget it.

I was even back to getting Jack-N-The-Box breakfast after a night out and eating it while I watched TV. Pigging out at 3 am and then falling asleep on all that food.

Tapering off by eating fruits, cheeses, and sweet potatoes allowed me to get right back on real foods the following day. Record timing, I must say.

Getting back on it quickly has helped with keeping my weekends on point as well.

Another benefit has been having freedom from food.

Having less cravings and being able to go 20 hours without food is truly a blessing.

There’s truly more freedom in this discipline. This feeling of being in control is the other side I forgot about when I was high on sugar and craving.

Noticing the new mindset is growing roots.

Instead of only tackling the food and exercise aspects of weight loss, I’ve also been working on how I think about healthy living and managing my weight.

Sticking to my personal development plan has helped A LOT. With daily practice, I’m noticing the thoughts that don’t help me and the thoughts that do. I’m learning to focus on what I do want instead of what I don’t.

Let me tell you, it works big time.

No working out and no measuring – took it easy

This past week, I didn’t workout at the gym, but did go on walks during my lunch break.

I also didn’t measure any macros or consider my caloric intake. The only things I measured was how much butter and avocado mayo I used and how many eggs I ate.

I didn’t measure vegetables, ground beef (but did eyeball about half a cup), nor sweet potato. But I did finish my supply of sweet potatoes and fruit by Wednesday. By Thursday, I was back to eating no sweet potatoes or fruit for breakfast.

Oh, and I didn’t eat after 4 pm.

For my first week of 30 days clean, I kept it as easy as possible. The only two focuses was eating clean and allowing the cheesecake, wine, and fried foods to leave my system.

Since I ended this week feeling good, I’m going back to the workout and ketogenic, paleo approach.

I’ve been on a predominately paleo diet for so long (5 years now), I’ve found that I don’t usually need more than a week of clean eating to feel in control again. It’s those pesky psychological triggers that usually get me.

Finding that easing in and taking as long as I need, however, helps with those triggers as well. There’s like less bodily things (cravings) going on to focus on the mindset.

I’ve put my weight loss routine into a full bundle of meal plans, intermittent fasting schedules, lifestyle prep guides, and food lists. Checkout the How to Intermittent Fast on Keto for Weight Loss bundle. 

Need some more weight loss tips? I’ve got you!

Feeling what I’ve put down here? Inspired and motivated? Great! Spread the love and save a pin to your Intermittent Fasting, Intermittent Fasting Weight Loss, or Weight Loss boards on Pinterest. 🙂

intermittent fasting weight loss results

How to survive date night while on a weight loss routine

Quick little post here. Whipped up a lil’ something for your weekend adventures.

These are things I’ve been learning how to implement for the last few months. I honestly got tired of starting back at “day 1” if I cheated during a date.

So to combat all that, I came up with these rules for myself. They worked like a charm the first day I seriously implemented them.

Actually, I’m tired of dating and having that “why don’t you drink with me” conversation.

Highly likely I’ll lay low and then pick up dating again in a few months.

Unless he’s everything I ever wanted and it’s incredibly obvious he’s a God send. Otherwise… nah. I can give up the attention for a while.

But if you’d like to date or got a boo thang you love going out with, here are a few tips for sticking to your weight loss routine while you date.

What to eat

Skip the bread, the sweets, the fried foods, the sugary drinks, the creamy foods, the noodles, and anything off of your routine.

ESPECIALLY IF YOU’RE PRONE TO FALL COMPLETELY OFF OF YOUR PLAN – For instance, you let yourself have

Opt for meat and vegetables. Do salads, chicken, fish, steamed vegetables, or a small steak.

If going for breakfast or brunch, do scrambles and omelets without cheese, without sour cream, and with plenty of vegetables. Add bacon or sausage for extra protein. Skip the pancakes, grits, donuts, cookies, danishes, orange juice, or muffins.

On all occasions drink water, sparkling water, black coffee, or tea.

If you’re intermittent fasting, schedule your date during your fasting window if possible (and if you want to keep a strict fasting window).

And whenever possible, choose a restaurant with smaller portions and cleaner options. These are usually higher end restaurants. You can also check their menus beforehand.

What to alcohol to drink

Now, I’m going to tell you straight up. Drinking while you’re trying to lose weight, especially if you’re prone to tough/slow weight loss, is a huge no-no.

Trust me, I know.

I’ve also seen a few weight loss coaches on my Insta preach against it. Alcohol, even those drinks that aren’t sweet, is essentially sugar.

But, gurl. If you’d like to drink, I do have suggestions for “safer” options. They’re “safer” because they’re not mixed with sugary shit (oops…) and have 0 carbs.

Vodka (0 carbs): Burnett’s, Smirnoff, Absolut, Svedka, Grey Goose, Stolichnaya, Ciroc, Skyy

Whiskey (scotch/bourbon) (0 carbs): Crown Royal, Jack Daniels, Jim Beam, Seagram’s, Dewar’s, Wild Turkey, Chivas Regal Johnnie Walker

Tequila (0 carbs): Don Julio, Tres Agaves, El Jimador, Patron, 1800 Tequila, Milagro, Cazadores, Sauza

Rums, Gins, and some Brandy’s are good as well.

(Resource: “The Ketogenic Diet and Alcohol”)

When I did drink on a weight loss routine, I would have vodka with sparkling water. Sparkling water is a good mix.

Try going on dates that don’t involve drinks and food

Oooo that’s a challenge huh?

I know it is for me which is why I’d rather not date right now. I keep meeting men that want to go out and eat or drink.

But if you can manage, try doing something different. Here are some ideas:

  • Horseback riding
  • Museums
  • Aquariums
  • Visit and walk an old town
  • Historical sites
  • Touristy city tour
  • Golfing
  • Driving range

Eat ahead of time

Eating before the date helps with curving those “you want something to eat” questions.

Answer in confidence, “no, thank you. I’m good.”

Plus it’s hard to eat when you’re satisfied and don’t have an appetite.

Or… you could date someone that gets it

I’m kidding here, but not really.

Ok, so this is light weight my goal.

I’d rather date someone that’s also on a fitness routine, wants to eat clean, and that understands why I’m not eating certain things or skipping on the alcohol.

I’ve dated men that actually get upset or think I’m being too restrictive. And in my “weaker” less prepared days, I’d give in and fall of course.

Happy dating!

Go and have fun, gurl.

Put these tips to work for you as you navigate the dating scene. Let me know how it goes.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

 

 

Get back on track: What you can learn from my 20-lbs weight gain

Over the last 8 months or so, I’ve gained over 20 pounds.

It seems like one month I was celebrating getting back down to the 160’s and then the weight started creeping up to where I’m just 6 pounds shy of being back in the 200’s club.

I struggled with binge eating, food addiction, and feeling controlled by parties, dates, and event. It usually started with an event, now that I think about it.

It would start with an event (party, date, special occasion). Then my cravings would be through the roof and I’d continue to eat sugary, processed foods. This would go on for weeks until I finally gained control.

That cycle of losing and gaining control went on and on causing my waist to go up 4 inches. There is way more belly fat around my midsection. I teared up when I noticed the difference.

I started doing some mindfulness work and keeping track in a journal to recognize where I was struggling the most and what steps helped me the most.

So, I thought I’d come here and share what I’ve noticed has made the biggest difference in getting back on track. Hopefully these things that have helped me will also help you.

Be relentlessly forgiving of yourself. Beating yourself up can make the situation more challenging.

Something I’m definitely still working on.

I got into a habit of beating myself up and scolding myself on all the things I needed to do and do better. With every binge, I became harsher on myself to the point that I felt depressed and trapped by my cravings. I felt powerless.

Feeling powerless led to feeling hopeless. With each ridicule of what I could have done differently I stacked up more things I would have to do in order to be back in control. Which made it seem as if getting control was more and more impossible.

Then I started practicing forgiveness by acknowledging that I was working on it. It took some time, but eventually I started countering my negative talk with thoughts of forgiveness.

I talked to myself as if I was learning a new concept instead of as if I could have been doing better. 

Eventually wanting to be nice to myself led to wanting to learn how to love myself better. I discovered that self-love isn’t easing my discomfort by giving in to my cravings. Self-love is being the parent that knows what’s better for the child (my addicted body.)

I learned that by being forgiving, and refusing to beat yourself up, you make space for learning how to treat yourself better and how that self-love actually looks. You quit being mean and start being patient. In that patience, you’re more likely to open up to being solution oriented. 

Stay aware of your weight and, or how your clothes fit even if you haven’t figured out how to stay on track yet

My biggest mistake when I started slipping was taking off my waist beads. The waist beads got tight so I took them off. Once I put them on a couple of days ago, they were cutting into my skin. It was VERY obvious I gained 20 pounds and my belly had gotten bigger. At one point those beads were slipping off of me.

Waist beads also serve the purpose of weight management. When they get tight, there’s something that needs to be addressed regarding what you’re doing. Having that awareness can help you get back on your health and fitness routine much sooner than if you ignored the signs and kept getting triggered.

When you’re on a weight loss routine, keep weighing yourself and being aware of how your clothes fit. Don’t “look away” because you’re too scared to watch what’s happening. Watching what’s happening empowers you and helps you form the thoughts that’ll eventually get you back on track.

Some might argue that weighing yourself too often can be discouraging, but I’ll argue it’ll maintain awareness when you know you’re slipping up in healthy behaviors.

Perhaps, instead of letting those poor habits creep in and cause significant weight gain, tighter waist beads, tighter clothes, and a telling scale could lead to paying attention and working on those poor habits much sooner.

Start with the easiest approach from where you’re at

Anxious to get back on track, I would nosedive back into a strict routine only to fall off again because it was too strict. Strict enough to make my head hurt and cravings so strong I couldn’t concentrate at work. I’d have to eat something just to finish a project.

Then I decided to try starting where I was at. My first day after a binge, I’d make myself some oatmeal with lots of butter, stevia, a banana, berries, walnuts, and dried cranberries. That kept me full for 6 to 7 hours. Then I’ll have my low-carb dinner. 

This routine of tapering off with high-carb real foods helped me beat cravings with much less will power. Getting back to my healthy food plan was much simpler.

Try starting with real foods instead of going into something strict like keto, calorie restriction, or intermittent fasting. Getting back on track with foods like oatmeal, rice, beans, sweet potatoes, fruits, dried fruits, and nut butters will weaken the cravings for junk foods. 

Being mindful that the goal is to eventually get back to a weight loss protocol, give it a few days to feel how cravings lesson. Soon, it’ll be a natural next step to get back to a routine that’s more supportive of weight loss.  

Learn to work through your triggers instead of thinking they control you

What made me really get a hold of my 20-pound weight gain was learning to work with my triggers. I used to think my triggers were trapping and controlling me. For instance, I would hold off on dieting because there was a party. Then I would feel upset that I had to hold off on eating healthy because there was that party.

See the problem there?

Why was I allowing these things to control my progress? These things that are going to happen regardless. They’re a part of life. But they’re also my triggers.

Once I realized I had to learn how to work through my triggers, and prepare myself way ahead of time with daily practices, I started surviving my triggers.

My daily exercises include daily affirmations, taking 15 minutes a day to visualize and think positively about my health, and working with subliminal messages. (They’re actually not scary at all and highly effective.)

And the last time I went to an event that would have triggered me, I ate a really healthy, high-fat meal and packed food. It was a huge success!

Learning to identify these occasions as triggers and then working through them is a much better method than thinking you can conquer them once you get there. Will power doesn’t work like that. 

Strengthen your will power by preparing yourself daily for these situations that typically get you caught up.

I’m back on track

Working my triggers and doing my mental exercises daily has definitely helped me beat those situations that I used to allow squash my efforts. 

I still have lots of work to do until I’m strong enough to go 100% clean for cleansing and healing.

The other night I had a glass of wine. Not beating myself up about it, but I know I did make a commitment to cleanse and not drink any alcohol. I forgave myself and acknowledge that I’m getting better and doing the work that has to be done.

Try these tips out if ever you fall off or you know you’re prone to slipping up when you’ve made a commitment to be 100%.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

June’s Blogging Goals and Action Plan


June is the first month I’m working strategically to do my own thing and turn this blog into a business.

I’ve learned to turn a blog into a business, it takes a much different strategy than blogging for a hobby or “just cause.” It takes a well thought out strategy to make the business successful as with any other business. It also takes overcoming poor habits and learning new ones.

June is where I’m testing if a half-assed blogger with a half-assed blog, and a full-time job,  can really turn that blog into a full-time business with the right plan.

And can it be done in a month! *gasp*  

Poor blogging habits that make for a half-assed blog… if you want it to be a business

The first poor habit that has made my blog half-assed has been not sticking to my writing and publishing schedule. I love to research topics and plan my strategy, but when it came to honoring my due dates, I would slack off. Or I’d do like I used to in college and wait until the very last minute to write the post (the morning of).

Being so last minute and not honoring my due dates led to not publishing as often as I wanted. In two years, with this poor habit, only 39 posts have been published on this blog.

The goal is to change that habit by working on procrastination and LEARNING to stick to a content and blogging work schedule. And treating blogging like an actual job where I have to keep my dates to keep my job.

The second poor habit has been not sharing consistently, not sharing oten, or not sharing at all. Sharing a blog post once or twice doesn’t work. Sharing in only a few places does not work. And definitely not sharing at all isn’t going to work either.

Since I have been so bad at sharing my blog posts, and networking online, the most views my site has seen in a day was 36 views. Some months, I’ve reach in the 70s and on some days I have under 10 views.

To change this poor blogging habit, I’m implementing a daily social media checklist. Since I’ve been learning how to turn my blog into a business, I’ve seen social media checklist as highly effective. They keep track of what has to be shared, to where it has to be shared and when.

The third poor blogging habit has been not getting out there to network. I haven’t joined many Facebook groups, I haven’t joined any Pinterest group boards, and I don’t do much sharing and commenting on of others blog posts.

Not sticking to a schedule, not sharing my posts enough, and not getting out there to network are habits I’m going to overcome in order to reach these June blogging goals.


Blogging and income goals for June

Publish content 3x a week and stick to a daily social media checklist.

Increase my blog’s traffic to 500 page visits this month and lower the bounce rate.

Get 50 people to sign up for my email list.

Optimize my blog for Pinterest, advertisement, and building my list.

Reach 100 followers on Pinterest and Facebook.

Earn my first $300 blogging.

June’s Action Plan

Start June with an action plan. The action plan has an editorial calendar, designated days for creating content weekly, a social media checklist, and time blocked off for working on digital products, web optimization, and graphic design.

Create products and opt-ins within the first week. This first week of June will primarily be about finishing my first digital products. This is to start building my email list as soon as possible and get over my lack of confidence in what I have to offer.

Create and follow a daily social media checklist and focus on two platforms. Following a social media checklist and focusing on two platforms will make building a good habit with social media easier. I’ve been reading that trying to master more than a few platforms at a time can lower chances of getting good at any of them.

Complete and schedule content on the weekends. Get out there and network during the week. I work full-time during the week so the plan is to batch content creation tasks on the weekends. During the week, I’ll focus on sharing my content and networking.

This’ll likely cut out a lot of overwhelm I was experiencing when trying to write content and publish during the week.

Although June’s action plan is progressive, considering I’ve struggled with sticking to a plan, I think I’ll be able to get it done.

Definitely interesting in seeing if the research I’ve been gathering will work.

Here we go!

I’m excited to see how June will pan out. This is my first time sharing my downfalls as a blogger and my plan to make improvements. I can admit I’ve held off on sharing my plans since I’ve had a history of struggling to honor them.

I’m also looking forward to sharing if these steps worked for improving poor blogging habits.

Intermittent fasting – 5 simple tips for painlessly getting started

Through my own experience, and from watching intermittent fasting channels on YouTube, I found out there is a hard and an easy way to getting started with intermittent fasting.

You could jump right in and deal with the sugar withdrawals and cravings on top of adjusting to eating one to two times a day.

Or, you could prepare your body and experience a much easier transition to the intermittent fasting lifestyle.

Jumping right into intermittent fasting makes it harder to stick to and incorporate as part of a healthy lifestyle.

Being prepared for intermittent fasting makes it easier for the body to transition without having to suffer through sugar withdrawals while fasting.

intermittent fasting tips for beginners - how to get started

Here are the 5 simple (but not easy for everyone) steps I noticed I took that made intermittent fasting really easy to do.

These steps might not be for everyone, but for what they’ve done for me, I had to share.

Start by removing sugar, flour, and other highly processed foods from your diet

Some people advocate for eating anything you want while intermittent fasting. As long as it fits in your macros, the meal is all good.

What I’ve noticed is still eating whatever foods can make those hours when no food is eaten much harder than they have to be.

For myself there were more cravings, I thought about food more often, found it harder to sleep at night, I felt irritable without food, experienced foggy brain at times, and intermittent fasting wasn’t something I could enjoy.

When I removed sugar, flour, and all highly processed foods, I felt liberated from food. I could easily do my fasting without thinking about food all day. Sleep got really good. My physical cravings weakened big time. And going without eating didn’t turn me into an ass hole.

Start preparing for intermittent fasting by first removing all highly processed foods including sugars, white flour, and wheat flour. Remove soda and juice as well.

It’s highly likely you’ll experience withdrawals, but it’s much easier to get those sugar withdrawals out of the way before you start intermittent fasting.

Focus on removing highly processed foods from your diet for two weeks to a month. Removing those foods alone will cause weight loss without starting intermittent fasting.

free download health and wellness cheatsheets

Start eating three meals a day and load up on real foods

Cut out snacking and stick to three meals of real foods a day.

I’ve found it’s just easier on the body and less stressful in life to ease into intermittent fasting by going back to the basics. Three meals a day.

It’s a good way to get into the habit of timing and scheduling meals, sticking to an eating window, and preparing the body for less frequent feedings.

And sticking to real foods allows the body to detox from sugar, regulates blood sugar (which helps A LOT with intermittent fasting), and helps control appetite.

What I’ve experienced is that eventually my body will naturally want to eat less frequently than three meals a day. Making a transition to intermittent fasting super easy.

Work on eating three meals of real foods a day for two weeks and see how you feel. You might also find your appetite more in check.

Remove root vegetables and sugary fruits from your diet … if you’ve got a problem with sugar

I’m someone that spent a good chunk of my childhood borderline diabetic. Sugar and starches, even from sweet potatoes, white potatoes, and fruits, cause me problems.

I get cravings, my weight loss stalls, I can be triggered to binge, and my results with intermittent fasting aren’t as impressive.

Some people can deal just fine on fruits and root vegetables. However, if you find yourself still suffering with cravings and stalled weight loss, remove sugary fruits and root vegetables.

Berries, tomatoes, and avocados are cool, but avoid all potatoes, bananas, strawberries, melons, apples, oranges, plums, grapes… basically all really sweet fruits and starchy vegetables including carrots.

Instead, load up on dark vegetables, dark leafy greens, cauliflower, Brussels sprouts, broccoli, and asparagus. Fit in 6 to 8 cups of vegetables when possible. If you’re find on blueberries, keep ’em. If not, toss ’em.

Related resources:

How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps 

How to Choose the Best Intermittent Fasting Method FOR YOU

How to Break Stalled Weight Loss on the Ketogenic Diet 

How I Lost 45 Pounds in 4 Months on Effortless Intermittent Fasting


Start eating more fat to increase fat burning and control appetite

Eating more fats in my diet has definitely made intermittent fasting easier to maintain when I first started.

Even when I fell off, eating high fat meals made it easier for me to go longer without eating thus easier and sooner back to intermittent fasting.

People do it, but intermittent fasting without a high-fat diet made not eating hella hard. And I would get hungry shortly after my meals.

If you’ve also experienced getting hungry soon after eating or feeling too hungry to complete your intermittent fasting schedule, try eating more fats.

Try following a Ketogenic Paleo diet that includes butter, coconut oil, olive oil, avocado oil, avocado oil mayonnaise, avocados, organic lard, egg yolks, and beef tallow. Load up.

There are lots of recipes and resources online for more details.

[UPDATE 8/28/18]

But…

You might also need to eat more protein, and less fat, at a certain point if your goal with intermittent fasting is to lose body fat.

I write about this on How Much Fat Should You Really Eat on a Ketogenic Diet.

Keep meals hella simple

I know I just mentioned recipes, but avoiding elaborate recipes is how I’ve seen the most success getting started with intermittent fasting.

I stuck to meat, veggies, and fats. Still really tasty but super simple. And sticking to simple meals has made weight loss easier for me.

Keeping it simple, for me, makes eating healthy and incorporating intermittent fasting easier because it removes the stress of figuring out if the recipe fits in the macros, if there was there enough fat, and if there’ll be enough to keep me full.

It’s also easier to find out how to eat healthy consistently and on a busy schedule and which foods work and which foods don’t.

After reaching goal weight, it’ll likely be easier to eat healthy consistently so trying out recipes regularly likely won’t be an issue.

But to simplify things, and build healthy habits easier, it’s been better to keep meals simple.

Learn how to write your own keto diet meal plan: How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps.

Round Up

Through trial and error, I’ve found it was these five things that made getting started with intermittent fasting easier to do:

  • Remove sugar, flour, and other highly processed foods
    • Do this as soon as you make the decision to start intermittent fasting
  • Start eating three meals a day and load up on real foods
    • Cut out snacking and eat three meals (breakfast, lunch, dinner) a day
    • Stick to three meals a day for at least 2 weeks or until comfortably eating three meals a day
  • Remove root vegetables and sugary fruits from your diet… if you’ve got a problem with sugar
    • If you’re still experiencing lots of cravings even though you’ve cut out sugars and highly processed foods, eliminate root vegetables (carrots, all types of potatoes, beets) and fruit (except avocados, berries, and tomatoes) from your diet
  • Start eating more fat to increase fat burning and control appetite
    • Healthy fats include grass-fed butter, beef tallow, lard, avocado oil, olive oil, avocado oil mayo, and avocados
  • Keep meals simple
    • If you’re using intermittent fasting to lose weight, it’s easier to skip the complexity of recipes and stick to simple meals.
    • Meat, veggies, fat. Simple.

Need a plan to help you do intermittent fasting for fat loss AND eat in a way that makes intermittent fasting easier?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these intermittent fasting tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

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intermittent fasting tips for beginners

How I maintained a sugar-free holiday weekend

Memorial Day weekend is winding down as I write this and I have to say I am pretty proud of myself.

I stuck to my food list! No snacking, no sweets, and no nibbling on junk foods.

This Memorial Day weekend I went to a two-day concert, visited with my brother, and went out to eat for my mom’s Birthday.

All triggers which have sent me into binges in the past.

Not this Memorial Day weekend!

The big difference has been doing the work to mentally prepare for these triggers. Something I have never given serious work before.

Because I mentally prepared myself, I made sure to cook food ahead of time, I had the mentality to painlessly ignore cravings and manage them properly, and I made it through the weekend without any regrets.

Truly a huge accomplishment!

If you’re on a weight loss journey and, or a health journey and find it hard to stick to your routine and food list, this advice might work for you as well.

Get honest about your triggers and RESPECT THEM

As I have learned through LOTS of error, triggers are NOTHING to play with!

Triggers in this context are events, people, occasions, things, places, or feelings that lead you to binge eating, cheating on your diet, and disregarding your promises to yourself.

Triggers can cause you to forget it all and then regret it all later.

It’s an ugly cycle I grew all too tired of.

Then I learned about triggers and how important it is to identify them and RESPECT them enough to prepare myself to deal with them in a healthy and sustainable way.

What I did to start being honest about my triggers was identify them first. This took me experiencing them and then taking mental notes each time I fell victim to them.

Patience with yourself is required for this process. Being angry and frustrated with yourself usually removes the opportunity to be analytical and strategic. As I have realized in my own weight loss and overall health journey.

Showing myself love and patience, instead of beating myself up, lead to me realizing there was work I could do on my end to better prepare.

Once I identified what triggered me, and got honest that I was triggered, I started respecting them by preparing for them.

I prepared for my triggers by thinking of what self-talk better served me and also by preparing food ahead of time as to not be caught in a compromising situation.

To find good self-talk, I started realizing what I was telling myself that made my triggers so powerful. Then I started formulating ideas and self-talk that strengthened me over my triggers.

This past weekend, positive self-talk was probably one of the most powerful tools against my triggers.

Be mentally prepared and do the work BEFORE the holiday, vacation, event, etc.

Prior to this Memorial Day weekend, I had been sitting with myself for 15 minutes a day to think about how healthy I am and am becoming. No action, just peer thoughts and good feelings.

I spoke about my healthy eating habits as I would want them to be – sticking to my healthy habits, feeling good in my body, having my body feel fantastic all weekend. And I made sure to speak as if they were already my habits.

Outside of those 15 minutes, I gave thanks for being healthy, in control, prepared, and for feeling awesome anytime I started thinking about the subject.

The most distinctive evidence of this method working was the inner conversation I had with myself when I felt myself getting a craving outside of my eating schedule.

Instead of telling myself I could give into the craving because it was a holiday, I reminded myself of my goal to strengthen my will by riding the craving. And it worked! I finally successfully rode the cravings.

Try this out by speaking to yourself about how you’d want your healthy habits to be. Make sure to not hold yourself to how you used to act. That can be limiting.

If you find this exercise hard to get started with, start by simply telling yourself “I am healthy.”

Starting out with “I am healthy” is what helped me find the other thoughts that helped me build a self-image of health and wellness.

And make sure to prepare ahead of time by making this a daily practice. Trying to do this during a trigger makes it less effective because the healthier thoughts (protection and prep) simply isn’t there or aren’t strong enough.

Used subliminal messages

Some people get freaked out by subliminal messages. I love them and consider them to be ultimate cheat codes and life hacks. And I do make sure to “protect” myself by using subliminal message creators with great reviews.

From my experience, using subliminal messages is like doing lots of work in much less time with much less effort. Much. Less. Effort.

Since using subliminal messages, things I’ve been working to change and improve upon for months and even years, have started improving and changing in a matter of days and weeks.

It’s like magic.

There are plenty of subliminal messages on YouTube. My favorite on YouTube is Mind Audio Central.

Pick subliminal messages for healthy eating, weight loss, healthy living, and control of cravings to get started. Create a playlist and give them a listen.

I also like to use an app called Subliminals Work. It’s a subscription app where you pay monthly for access to their library of subliminal messages. They seem to keep it pretty updated with new content regularly.

Here are the health related subliminal messages I’ve been using through this app: Healthy Lifestyle, Diet Willpower, Weight Loss, Self Discipline, and Boost Self Confidence.

I like the app more than YouTube because the affirmations are listed and I’ve actually noticed results much sooner. In a matter of days.

Some tips I’ve found helpful for getting the most out of subliminal messages:

  • Believe they work – I’ve read in a few articles that using them while believing they don’t work will cause them to not work.
  • The more you listen, the sooner you’ll see results
  • Listening while sleep helps a lot
  • Make a playlist to listen to while doing any activities except driving
  • Try boosters and blockage removers for that extra support – my subliminal playlist on YouTube starts with Super Fast Subliminals Results | Affirmation and is followed by Remove Subconscious Blockages | Blockage

Conclusion

Finally experiencing a sugar-free, healthy eating holiday weekend was a goal of mine I’d been working towards for some time.

What finally made me successful was identifying and working through my triggers, getting mentally prepared before the triggers through daily 15-minute thought exercises, and using subliminal messages consistently.

Paying attention to and working on self-image has made a huge difference in my weight loss and health goals. Perhaps it was the missing component in your journey as well.

Hope these work out for you. And if you’ve done some similar work on your health and wellness journey, please share. I’d love to hear about it.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

 

 

 

 

 

 

 

5 rules to follow that’ll keep your blog active while you’re planning it

My last post was about taking the challenge to quit waiting.

For myself, I quit waiting on all my ducks to be in a row before I can start contributing again to my blog regularly.

I’m getting back to why I started this blog to begin with – to write, share my writing, help others, and do something I love while creating the life I want to live.

I’ll still work on my strategy and keep my goals for this blog. But I will no longer allow that process to keep me from writing and hitting publish.

So here I am. Publishing although I don’t have my editorial calendar all together nor my money makers completely set up.

Having the same issue or something similar? Your last post getting older and older too?

These are the 5 rules I’m going to establish in my own routine to keep my blog active while I continue to build, plan, and work on putting together my strategy.

Rule #1: Prioritize writing and publishing Content

For some odd reason, I developed this idea that I needed to finish planning first before I could get back into publishing content regularly.

Likely from some fear that I want to do this blogging thing right. (Insecurity)

To work on overcoming the habit of over planning, writing and publishing will be the first things I do when I sit down.

I will be treating blogging and content creation like they are the most important tasks that MUST get done. They come first and as of today are the first things I get done when it needs to be done.

This is a great form of practice, it keeps the blog looking up to date, the creation gets to continue, and it will build a good chunk of content to serve when traffic increases.

When planning, make sure the tasks that involve things like writing blog posts, creating Pinterest pins, or recording YouTube videos go at the top of the to-do list.

Rule #2: Limit the list of finalized blog post topics to a week of content… during this phase

If you’ve got a habit of planning your blog to death (i.e. no activity) like me, you might find this rule pretty helpful for you as well.

Do we really need a whole quarter of blog post topics before we start writing and publishing them?

I had to seriously ask myself this question as I was on the 6th draft of my TENTATIVE list of blog post ideas for the quarter. With not one blog post published in over a month.

Gurl. When I say I’ve been going through it.

Of course it’s good to know where your content is heading and to make sure it’ll line up with your launch dates and business goals.

But in this beginning phase, when the products aren’t done and the affiliate marketing thing hasn’t been sorted out yet, I can’t wait for some full list of the “best” blog post ideas to start publishing.

Instead, I am chipping away at what I’ve got right now and limiting my finalized topic list to a week of content at a time. Nothing more, nothing less.

It’ll also likely stop that analysis paralysis habit where over thinking blog posts means no blog posts at all.

I mean… come on. Six drafts.

Rule #3: No blog posts (even those written and published without the plan) are a waste of time

Have you ever held out on doing something because you wanted to do it really, really well and get the most out of your ROI?

So you spent weeks doing research, formulating a plan, learning what you can, taking notes, drafting and redrafting that plan, falling off of the planning phase because life happens, jumping back into it and…

Oh damn, those weeks are now months since your blog has seen a new post.

We end up missing out on finding our voice, building a habit of publishing regularly, introducing ourselves and networking, finding our tribes, meeting and greeting, strengthening our skills, and getting ourselves out there.

As I have noticed in my own blogging adventures.

Getting into the groove of blogging consistently and networking is, I’m sure, better to be done during the planning phase than afterwards. It takes action to practice.

Having a sexy plan without the skills to get it seen and picked up by others is a waste of time… now that I think about it.

Rule #4: Short posts, list posts, “just saying hey” posts count

Sometimes I think I overthink this blogging thing. (Haha, I think?)

I get caught into this idea that all my blog posts have to be these well thought out, well planned and outlined, super super informative posts.

But will it really hurt if on some days all I want to do is get on here and whip up a quick post on a concept?

Share a quote or a video?

Type up a ranty post on a comment-section debate that relates?

Maybe I want to just swing by my blog and share what I read out here on the internet this week.

Sometimes I get hit by the spirit and a blog post idea will come to me, but do you know what I usually do with that idea?

Table it for the plan until it eventually dies out because it’s been shelved for too long.

No more overthinking this blogging thing. If I just want to say “hey,” that’s exactly what I’m going to come by here to say.

It’ll also make it easier to post by removing the potential blocker of over planning.

Rule #5: Set notifications

Notifications should help with sticking to a writing schedule, editing posts, researching, prepping and other tasks related to creating content.

This’ll help with learning how to stick with a publishing schedule while gettin

The experiment

I’m going to test these new rules out on myself and see what happens to the number of blog posts I actually get published and share.

The results will show in the activity of my blog over the next month.

Here are the rules again:

  • Prioritize writing and publishing content over planning
    • This is to handle the habit of blogging INSTEAD of planning by prioritizing blogging over planning
  • Limit the list of finalized blog post topics to a week of content during the planning phase
    • Instead of trying to settle on a quarter worth of blog post ideas to start on during the planning phase, I’m going to work with a week of topic ideas at a time
  • No blog post is a waste of time including the ones done outside of the plan
    • All blog blog post serve a purpose. Even those written outside of the strategy.
  • Short posts, long posts, just saying “hey” post count
    • Taking the pressure off of blogging by being more diverse and not worrying about if the post fits the plan
  • Set notifications
    • Reminders to work on blogging and other content creation tasks

I Quit!!!! The Challenge to Quit Waiting

 

There hasn’t been a post around these parts for some time now.

The reason?

I’m afraid. I’m afraid of looking tacky and creating crappy content that’ll waste my time and does little to serve me, my goals, or my targeted audience.

And that fear has kept me waiting.

(It’s also why I’ve posted less than 40 times to this blog over the last two years.)

For the longest I’ve told myself it was a justifiable hold up because I like to step out with my best foot forward.

I like to create high quality stuff from the beginning. Especially when I know what high quality looks like.

High quality, in this case, being content that serves my goals and audience, good pins that’ll bring in traffic, and optimally placed affiliate links.

But in doing all this planning, I haven’t written anything. I haven’t gotten to create and enjoy what I love to do, which is write, blog and create. I’ve been WAITING!

I’ve fallen into the habit of waiting to be good enough to get started without realizing that’s what I’ve been doing.

The Challenge

Quit waiting and just create AND publish!

Publish even in the fear of looking tacky or feeling unprepared.

Create and share even when I feel I don’t have all my ducks in a row.

Have fun here instead of continuing to worry myself into missing out on what I love to do.

It’ll also be a challenge that’ll teach how to trust the gut and rely on intuition.

Trust, for a change, that good content can be created even when everything isn’t figured out just yet.

Get free.

This week’s inspirational gem

Today I seen this video from Jake Ducey in my inbox and it lit a fire under my ass.

It confirmed for me that I need to get out of my head and stop waiting to be ready and for a better opportunity.

What are some things you’ve been waiting to get started on? Waiting for the perfect time to start your weight loss journey? Waiting for a better time to start writing, start that project, or ask that question?

I’ve been waiting too, but I’m going to challenge myself to quit waiting.

An essential aspect of creativity is not being afraid to fail. – Dr. Edwin Land

5 simple self-motivation daily practices that’ll lesson the blow of hard days

[UPDATED 12/16/18]

Self-motivation is a must on this transformation journey. Especially for those days things get challenging and insist on testing you. >:-|

There are several ways to practice self-motivation. These are the main five I use daily to keep calm, get shit done even on rough days, and stay motivated.

self-motivation daily practices

 

Self-Motivation Practice 1: Spend a few extra moments in bed

The practice can begin as soon as you open your eyes. I’ve actually found it easier to motivate myself when I’m fresh out of a slumber.

Right when I wake up, I practice self-motivation by giving thanks for my accomplishments and all the good things I’m experiencing. I spend a few extra moments to be quiet and give thanks, show appreciation, give myself kudos, and shower myself in love and loving thoughts.

Spending a few extra moments to be happy with what is going right and what I do have has been a valuable practice.

It has helped me have more appreciative thoughts, instead of criticizing thoughts, throughout the day which has actually brought more things for me to appreciate into my experience.

Another way this practice has helped me stay motivated on bad days is by making the bad days when I don’t feel motivated last a lot less time. It has become easier or me to think myself out of a funk and back into good feelings. My bad days used to last weeks. And when I was really unaware, bad vibes will last months.

My last bad day lasted 12 hours.

Get into this practice and see what happens. I’m a believer for reals!

Self-Motivation Practice 2: View your vision board and goals

This is my favorite daily practice because it makes it easier to practice visualization.

And there’s something about seeing images of what I’m creating that keeps me pumped and focused. Reading my goals regularly, along with viewing those images, helps my mind associate the goal with an image.

I find that it’s easiest to stay self-motivated with images because it helps my mind link the goals with the images. It also makes visualizing much simpler.

Self-Motivation Practice 3: Read and, or listen to inspiring quotes and affirmations

Like your body needs healthy nutrients to function properly, your mind needs good thoughts and ideas to help you do your best.

I’ve turned my car into a mobile classroom and while I’m at work, I listen to inspiring, personal development and law of attraction content all day. Not only do I get to learn, but I also pick up on different things to try.

Listening to and reading quotes, affirmations and other material helps big time.

Self-Motivation Practice 4: Remember to remember your “why”

The big picture gets hard to remember when I’m tired, feeling stressed, want to cut loose, or get frustrated with my results.

That’s why for those days, I’ve made it a point to get back in touch with my “why” and the big picture on a daily basis.

Sitting with my “why” and focusing on visualizing my big picture has been a powerful motivator.

Self-Motivation Practice 5: Take good care of your body

The better I take care of my body, the better I handle stress and stay motivated on those tough days.

Taking good care of my body also improved my self-discipline. Improving self-disciplined improved my self-motivation.

Being disciplined enough to stick with it, work when I don’t want to, and find solutions is straight up self-motivation.

Conclusion

These are all pretty basic, but still, work wonders. Especially on those days when things are really challenging and I feel like giving up.

Gratitude, visualization, remembering your “why,” feeding your mind good stuff, and taking good care of your body are all great tools for having self-motivation.

Failing at Making New Habits? Maybe It’s Your Self-Image

Have you ever kicked-ass at something for a few days, weeks, or months? You’ve done really well and thought you got a handle on making lasting changes. Then something happens and you’re knocked off.

Progress slows and soon you’re back up to your old habits. Doing stuff you thought you’ve put behind you, and eating crap you swore you were done with.  You’ve pushed yourself for a bit, you worked hard for a bit, but you’re back to old habits.

I’m there. I kicked ass for a few weeks, stuck to my diet, and felt really good about my progress. And then the weekend dates and parties started to hit, knocking me off my discipline.

To be honest, I allowed them to. But why? Why is it we fall back into old habits despite doing well and making changes we said we wanted to see?

According to what I’ve been learning lately, it’s due to an outdated self-image.

What is a self-image

We act, behave and feel according to what we consider our SELF-IMAGE to be and we do not deviate from this pattern. – Dr. Maxwell Maltz

In the Born Rich workbook, it is also stated that

Dr. Maltz also explained that the image you hold of yourself is a premise, a base or a foundation upon which your entire personality is built. He concluded, this image not only controls your behavior, it controls your circumstances as well.

Our self-image is our foundation. It determines our actions and controls our circumstances.

If we’re finding ourselves falling back into old habits, sabotaging our progress, and getting lazy again, it’s because we need to do the work to change our self-image.

Why you need to change your self-image

I like how Bob Proctor breaks down this concept in his Born Rich workbook. He explains that the self-image is like having a set temperature (a set goal) that is maintained by sensors that detect deviation – cybernetics.

CYBERNETICS…is the science of control and communication in animal and some machines. It is based on the fact that both biological organisms and some machines have sensors that measure deviation from a set goal. These sensors signal “feedback” into a coordinating mechanism (your nervous system) which corrects the output or behavior of those same organisms or machines.

For instance, if you set the temperature of a room to 72 (set goal), and the room gets cooler than 72, the heater will turn on to get back to 72 degrees.

In us humans, our self-image is like a set temperature. When we deviate from our self-image, our behavior changes to get us back on track to our self-image (set goal). We get lazy on keeping up our new habits or we start cutting loose on our diets.

Changing our self-image is essential to making lasting progress and beating backsliding.

How to change your self-image

In Born Rich, Proctor explains that the process of changing one’s self-image takes a daily practice of visualization and journaling. As well as playing prosperity consciousness material daily.

Visualization is relaxing the mind and then getting a view of who you want to become. I’ve seen it explained as letting the image come to you and I’ve heard it explained as deliberately viewing yourself already doing, being, and having what you want.

I’m learning to visualize twice a day, writing my new self-image twice a day, and then learning to be more and more like her each day. I also look at my vision boards on Pinterest and in my Success Journal.

The change will take time

What I have to remember in all of this is that changing my self-image will take time. It won’t take a ridiculous amount of time, but it will take time.

Mistakes will be made and backsliding will happen, but it is up to the individual to remain persistent and to be expecting that growth and development.

That’s one of the major things I have to remind myself of so I’m not beating myself up. I didn’t become this person overnight, so it is highly likely it won’t take overnight to change. And it is ok to make mistakes. As long as I keep going and have faith, I will grow.

Resources

You Were Born Rich by Bob Proctor

You Were Born Rich Part 1/3 

You Were Born Rich Part 2/3

You Were Born Rich Part 3/3

You Were Born Rich (audible) 

Rev. Ike on Visualization

The Basic Laws of Attraction and Visualization (The Science Behind Visualization) 

Visualization Begins with the Imagination (A Law of Attraction Principle) 

Rev. Ike – Power of Visualization 

The Formula of Prosperity and Happiness (with bonus visualization treatment) 

The Visualization Treatment You Need to do Now For Health, Happiness, and Prosperity