Health & Wellness

How to avoid holiday weight gain – 5 tips to keep you on track if you want to be

Sometimes Thanksgiving and Christmas are a little too close for me. Especially with New Years Eve being right after.

I walk into Thanksgiving, party through my birthday (Christmas season baby in the house!), enjoy Christmas, and then roll my stuffed behind out of New Years Eve.

People say it’s the renewal of the first of the year that inspire people to make weight loss resolutions.

I think it’s the super stuffed feeling and “shocking” weight gain we become aware of when we finally step on the scale after spending months turning a blind eye.

By New Years Eve, I’m so full, stuffed, and bloated I don’t want to do anything else but be on a diet.

This year I’m going to do what I can to keep myself in check.

Below, I lay out what I have been experimenting with to stay more on track this year and manage my routine to avoid weight gain but still enjoy the festivities.

Stick to your meal planning and meal prep schedule

The week of Thanksgiving, for some “weird” reason, is when I used to drop off my routine.

Instead of sticking to my diet, I’d rely on office parties and treats, family parties, and leftovers to feed me for the last month of the year.

This year, I’m following my routine as much as possible. It’s been a busy season for me so I’ve actually been missing meals here and there.

Treating the season like business as usual has been meal planning and prepping, grocery shopping weekly despite my busier schedule, and eating the meals I prepare when I am scheduled to eat them. Making sure not to ruin my appetite with sweets.

It’s been challenging, but I had to realize I really do not like how I feel after the holidays.

We shall see. This might be a regret, but if I lose weight this year, or simply gain no weight at all, I doubt it.

Limit your eating window

Lordy, lord, lord this one might be tough for me.

I cook and taste and I LOVE tasting my mom’s sweet potato pie filling when I help her cook. She even puts enough Paul Mason in her pies where you can kinda smell it in the filling and definitely taste it.

Then when the food is done, we literally eat Thanksgiving all day long. We eat plates for Thanksgiving, plates with the family, plates afterwards, and then for days afterwards until the leftovers run out or we finally get the sense to toss them out.

We just eat, eat, eat. I’m getting exhausted by all that eating even as I type this.

Christmas is the same deal.

So, this year I am going in with a limited set of hours for eating on the holidays. Maybe limit it to 4 hours or just eat at the party and take no leftovers.

Maybe I’ll even manage to eat just one plate per a holiday this year.

Stick to the meats and vegetables

I had to remind myself that there will be meat and vegetables there I could definitely chomp down on.

Keeping it as paleo or ketogenic as possible is possible. I don’t know if it’ll be easy, but it is simple.

I figure stick to the turkey, roast, ham, lamb, duck, and eat from the vegetable dishes. Maybe sneak in a scoop of cornbread stuffing.

Prepare your own diet-friendly holiday feast

I’ve tried this a few times and have yet to succeed.

Planning, buying special ingredients, and cooking my own dishes just seems to be something that fizzles out by the week of Thanksgiving.

At the beginning of November, I’m pumped up and ready to prep the best keto-friendly Thanksgiving ever. But come Thanksgiving week my plans change and I’m in my mom’s kitchen helping her cook the usual.

I’m making a serious effort to cook something keto-friendly this year. At least one dish.

We’ll see how it goes though.

Stay fed and hydrated

From experience I know I’ve done the best when I was well fed and hydrated.

Thinking I can fast my way through a party is laughable.

Eating foods that’ll regulate my blood sugar and make me satiated enough to not want to eat more might help.

I think for me, eating during the holidays is more of an emotional attachment to food so even eating enough might not make the difference which leads me to my next and final tip…

It’s once a year… Eat! Or is it?

Or we can just toss it all up and realize this is only once a year.

I’ve got conflicting thoughts on this concept.

On one hand, I am totally down. It’s only one time a year that I get to eat my family’s holiday menu and it is such a gooooood menu. What’s three holidays and a birthday?

But on the other hand, I know this isn’t just three holidays and a birthday. My family parties all year long it seems. We’ve got birthday parties, spring holidays, summer holidays, and just-because Sunday dinners. All of those parties really do creep up on me. In pounds.

I didn’t notice this until this year when I was thinking of how I kept excusing every time I ate the food at a party as “just this time.”

The problem is “just this time” ended up being so often I was slowing my progress.

So technically Thanksgiving, my birthday, Christmas and New Years Eve are just another several of the many parties I’ve been in attendance of throughout the year. Maybe cutting back won’t hurt.

Giving these tips a try this year?

The food is good, but is it good enough to slow progress, gain weight, or undo hard work?

That’s essentially the question to ponder over this season as we head into it mindful of our weight loss transformation goals.

I personally don’t want this year to be like others. I’m tired of the cycle and really have no interest in gaining another 10 pounds. I also don’t want to look stuffed in my birthday pictures.

New year, new me is coming early this year, damn it.

What are your plans?

Getting (re)started on your health & wellness goals: free download + printable


Whenever I get busy, or life gets bumpy, my self-care and healthy habits are the first I sacrifice for more time to do what I’ve deemed “more important.”

I’ll skip meal prep on the weekends if I’ve had a busy weekend. If I’ve got a tight deadline, I’ll skip my mindset work and morning routine. When there’s a lot of work, I don’t do my daily writing and reading exercises meant to strengthen me as an author.

Have you done that?

Let life tell you you’re too busy to take care of your health and wellness goals?

Get so busy that eating right, getting enough sleep, and working on your personal development are tasks you’re just too busy or stressed out to do?

Do you know what’s so crazy about that?

If you get enough sleep, eat right, and work on your personal development daily, all of that drama that you’re wrestling with turns out being more manageable and tends to work itself out sooner.

When you’re healthier, you manage stress better, improve your brain power, and get sick less.

And when you work on your personal development, you’re preparing your mindset, likely strengthening skills that’ll lesson the blow of hard times, and improve your awareness of the opportunities you want.

Seriously, I’ve witnessed it in my own life. (But I’ve been slipping lately and feeling it.)

Learning that valuable lesson, I started (again) planning my health and wellness goals by writing them down, working on my mindset by writing down why I want to achieve them, and then scheduling plans into daily habits.

Breaking down health and wellness goals into an action plan makes them easier to stick to when life gets busy or some drama goes down.

Goals without plans are wishes. When we take the time to process our goals into action plans and daily habits, we move from wishing we can have what we want to taking meaningful action to get it.

And of course sometimes there will be situations where circumstances really do shake up the schedule. But the goal is to get to a point where at least a healthy diet is maintained regardless.

The goal (well for me anyways) is to change the lifestyle where the new habits you want to establish become just as habitual as what you do daily now.

If you’re interested in working through the process I use to turn my health and wellness goals into a daily action plan of solid routine and sustainable habits, download my free Health and Wellness Goals Planner Worksheet.

Use it to plan your weight loss goals, personal development routine, and, or fitness goals. I’ve also included a 30-day morning and evening routine tracker + habit tracker. And it’s got a Challenge Tracker too.

Hope it’s helpful.


Sign up to receive your free Health & Wellness Goals planner worksheet here!

Other 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 



How I planned my workout routines for the gym during my weight loss transformation

I actually still workout this way.

The magic will be when I get more consistent with my workouts, but that’s another post.


This is how I planned (and plan) my fitness routine and workouts to lose 45 pounds in 4 months.

I am currently using this same routine and schedule to reach my current weight loss goal of 50 pounds.

Below, I’ve also included ways I get more out of the gym during my workouts.

Go during a time when there’s less people, more space

I like to go to the gym when I don’t have to wait for a machine, weight, or attachment.

There’s nobody I have to dodge or wait to pass or finish their exercise so I could start mine.

I’m not feeling surrounded, crowded, or “tired” from all the extra bodies around. It’s a quieter, calmer time.

Not that I hate when the gym is super busy and avoid these times at all cost. Sometimes, I do go (if I MUST) during busy hours. My secret to getting in and getting the most done, however, has been to avoid the crowd.

I get to the gym by 4 am. At the crack of crack of dawn. When most people in there are dead ass serious about their workouts.

There’s more space to workout, of course. I can hold on to equipment for a circuit without someone needing the same equipment. And there’s less hustling and bustling around.

And did I mention that the people are serious?!

There’s just something so productive about working out around a bunch of other serious, early morning lifters that makes my workouts pretty sweet. We get out of each other’s way and limit conversation. It’s nice.

Going early has saved me time, allowed me to get more done since I can work with more equipment, and has also helped me really get the most out of my workout.

Other times the gym crowd is pretty thin:

  • Around 9 to 10 am
  • After 12 pm until  3 pm
  • 9 pm and later (I think, I’ve actually only been to the gym around this time a few times. It looked pretty thin in there.)
  • Friday evenings
  • Saturday early mornings – 12 am and 7 am
  • Sundays seem pretty relaxed all day (might depend on where you live though)

Show up knowing what I will be doing

Showing up to the gym with a plan is crucial.

It allows me to go right where I need to go, gather any equipment I need for my circuit workout for the day, and get right to it.

I used to show up without a plan for specific exercises, but I knew exactly what body group I was doing on that day.

For example, Mondays, Wednesdays, and Fridays are my legs and butt days while Tuesdays are dedicated to back and arms, Thursdays are for chest and shoulders, and Saturdays are for legs and abs with long-ish cardio.

Then I know what my routine is when I get to the gym. I start with 10 minutes warm up, then do a circuit of 3 to 5 exercises (if I have more time, I’ll add a second circuit of 2 to 3 exercises), and I end with 20 mins of HIIT cardio.

Being that I’ve been lifting weights for some time, it was easy for me to go into the gym and know what exercises I should do for that day.

Now I have a plan of exactly what exercises I need to be doing, how many sets, and how many reps thanks to my ex which happens to be a personal trainer and body building champion. (Not that I’m bragging because I’m so not. lol)

I think he’s trying to get on my good side so I asked him for one of his training plans that he usually charges $150 for.

He put together a plan that focuses on building my legs and butt (because I like my legs thick) but will still give me sexy arms and back, cute shoulders, and a tight waist. I like it.

Showing up with a clear plan of what I will be doing has made my time at the gym pretty damn productive.

Batch body groups onto the same days

So… Like I’ve mentioned above, I batch body groups onto the same days.

Mondays, Wednesdays, and Fridays are butt and legs days, Tuesdays are for back and arms, Thursdays are for chest and shoulders, and Saturdays are legs and abs… and a long-ish cardo session if I’m in the mood.

Imagine having to do legs one day, abs the next, chest the following and so on. That even sounds confusing and like it takes way more time during the week.

I feel like I wouldn’t even get done what all needs to get done in a week at the gym.

Now, if you already workout that way, and it’s working just fine for you, don’t mind me.

What I have found by batching body groups onto the same days and having themed days at the gym is I save plenty of time, get more out of my workout since I’m working body groups that function together, and I have a more intense workout.

It’s also much more focused and easier to plan.

Group exercises into circuits

The fourth way I plan my fitness routine to get the most done during my session is put my exercises into circuits.

This looks like:

  • Circuit 1: 3 sets – 12 reps
    • Squats
    • Dumbbell lounges
    • Dumbbell step ups
  • Circuit 2: 3 sets – 12 reps
    • Deadlifts
    • Romanian deadlifts
    • Kickbacks

Instead of finishing 3 sets of squats before moving on to the dumbbell lounges, I work all the exercises in 1 set.

On leg days, it takes me about 45 minutes to an hour and half, sometimes 2 hours, to complete my circuits. On upper body days, it’ll take me less than 45 minutes and sometimes as short as 20 minutes.

Working out in circuits saves me time by helping me get and stay focused without having to move to a new machine or grab new weights for a different exercise. I get started on a set with everything I need.

Set up my equipment before getting started

This helps me save hella time at the gym.

I’m not walking around looking for weights at all once I get started on a circuit.

Because I go to the gym knowing what I will be doing that day, I also know what equipment I will need and gather accordingly.

And sense there aren’t many people there, I don’t have to worry about hoarding equipment from others.

Setting up before I start makes the workout go by faster by cutting out the fluff of walking to the weight and walking it back.

It likely makes my workouts so productive because it keeps me focused to have everything I need for the circuit in one place.

Give it a try if you find yourself running around the gym looking for stuff.

Do HIIT cardio after I finish lifting

I also incorporated high intensity interval training for my cardio sessions.

For me, they’re easier to do, I get more of a workout out of them, and they take less time.

It’s a workout that takes less time, but has more benefits and is more challenging.

Incorporating HIIT cardio has definitely helped me get more done in less time.

Hope you’re able to find some pointers and tips from my routine.

My workouts work for me because they are intense, pack a lot of work into a short period of time, and are organized in a way that help me achieve my transformation goals.

Please let me know if you’ve got any questions and I’d love to know what has worked well for you in the gym.

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 



How to choose the best intermittent fasting method FOR YOU

There are a few things to consider when choosing an intermittent fasting method besides thinking about which one works the best for weight loss.

Choosing an intermittent fasting method that doesn’t work for you is like suffering unnecessarily and making intermittent fasting way harder than it has to be.

You might choose to fast for 20 hours a day because the weight loss results you’ve seen look fantastic, but you started out KNOWING you struggle to go from meal to meal without snacking.

That’s a set up for failure, girl. Jumping from eating a total of 6 times a day to eating once will hurt. And it is an unnecessary hurt.

Or you choose to do a 16/8 intermittent fasting routine with most of your fasting done at night, but forget to consider that you like going on dinner dates when a fine date comes along.

As soon as that fine date shows up and ask you to dinner, you’ll change your eating window. Then you find yourself barely fasting at all.

how to choose the best intermittent fasting method for you for weight loss
Choosing an intermittent fasting method that considers your life over if it works the best improves your chances of sticking to it.

And it’s not like you have to stick with one fasting method.

You can start with one for where you’re at in life and your health and then transition into another routine when you’re ready.

In this week’s tidbit on intermittent fasting, I share how to choose an intermittent fasting method that works best for you.

I came up with these things to consider based on what I had to consider to find an intermittent fasting method that worked best for me.

Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting. I will always only recommend products and services I’m diggin’ (Love). Read my full disclosure here.

free download health and wellness cheatsheets

The intermittent fasting methods

These are the intermittent fasting methods I’ve read about and have tried. If there are more, please help a lady out and leave me a comment.

16:8 Method

The 16:8 method involves having a fasting window of 16 hours and an eating window of 8 hours. Eating nothing for 16 hours and then eat 2 to 3 meals within a window of 8 hours.

Modified Warrior Diet from Edward V. of Fledge Fitness

Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window.

The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward V’s version of the warrior diet.

Check out his explanation of The Warrior Diet below.

The 5:2 Diet

The 5:2 method involves eating normally for 5 days of the week and then eating small meals of 500 to 600 calories for 2 days of the week. For women, it’s 2 meals of 250 calories each and for men it’ll be 2 meals at 300 calories each.

Alternate-Day Fasting

Alternate-Day Fasting is fasting every other day. Some alternate-day fasting methods do allow for 500 calories during “fasting” days.


The Eat-Stop-Eat method involves fasting for 24 hours 1 to 2 days a week. This can be done by not eating lunch from to lunch or from dinner to dinner.

Fat Fast

Fat Fasting is consuming nothing but fat in a blended drink during a fasting window. I’ve seen it coupled with the 16:8 method where someone would fat fast for 16 hours in a day and then eat 2 to 3 meals within 8 hours.

Now that we’ve run through the different methods, let us get into how to choose the best FOR YOU.

How to choose the best intermittent fasting method FOR YOU by answering 3 questions

Choosing the best intermittent fasting routine that’ll work for you is important since it’ll improve your chances of sticking to it.

Trying to force an intermittent fasting method that does’t work with your life and current diet is extra stress you really don’t need.

Consider answering these 3 questions when determining which intermittent fasting method will work in your life and current situation with food.

How long have you been eating healthy?

Fasting tends to be the hardest when you’re coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.

Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.

If you’re fresh off of the Standard American Diet, or tend to eat more highly processed foods than not, try starting with shorter fasting windows where most of your fast is done while you sleep.

Do this while you are transitioning to cleaner eating and detoxing from sugar.

Also cut out snacking and eat three meals of real foods during your eating window. Increase your fasting window as you adjust.

If you’ve been eating cleaner for some time now, and eat processed foods on occasion, you can likely get away with longer fasting windows.

If you notice it is hard to fast, eat a strict keto diet, allow your body to adapt to burning fat, and shorten your window until you feel comfortable. Then go for longer fasts.

Are you comfortable going hours or days without eating?

Some people can handle fasting an entire day while some feel more comfortable fasting for hours within a day.

Test it out for yourself. If you’re comfortable going 20 hours, you might find it not too bad going a full 24.

I sometimes fall into a 23 hour fast if I spend extra time at the gym. Pay attention to how you feel.

Struggle to fast or fear going days without eating? Pick a method that has you fasting for hours instead of a day or more.

I’m at the point where I can fast for 48 hours just fine. Sometimes 72 hours when I’m occupied and well adapted.

But I started with shorter fasting windows and worked my ways up. You likely will too.

What does your schedule look like?

Fasting is easier to do when you’ve got other things to do. Trust. Fasting during work, class, or while working on a project can make time less noticeable.

If you also workout, you might consider doing your fasting within windows that consist of hours instead of days. Especially when first starting out.

Working out can increase your appetite so having a fasting window that ends right after your workout instead of the following day can curve that increase and save you the torture.

Choose to fast during hours when you’re the most active and if you workout, and know you still tend to deal with hunger and increased appetite, plan to end your fast afterwards.

Looking for a plan to put intermittent fasting to work with your weight loss routine 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 weight loss 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! 

You can also download the free Quick Weight Loss bundle that has cheatsheets and worksheets to help you plan your health and wellness goals, track your progress, and has a simple weight loss plan to follow for transitioning to intermittent fasting on keto.

Fill out the form or visit the page.

free download health and wellness cheatsheets

Latest weight loss tips

Picking up what I put down here? Found it helpful, informative or motivating? Great! Share the love and save a pin to your Intermittent Fasting board on Pinterest. 🙂

intermittent fasting tips how to choose the best schedule

How to break stalled weight loss on the ketogenic diet

Weight loss is already challenging enough. When a plan stops working, it becomes even more challenging and frustrating.

Keto is no exception especially considering how restrictive a ketogenic diet can seem. For some, this diet is the best thing since Kerry’s Gold butter.

For others, it’s limiting and if there aren’t any weight loss results, keto appears to be not worth the effort.

If you’ve started experiencing a weight loss plateau with the ketogenic diet, don’t toss out the keto approach just yet.

Give these tips a try if you’re looking to stick with keto. But if you’re totally over keto, by all means, give it up. There are other real food, healthy methods for weight loss.

But if you’d like to stick with it below are 9 tips for breaking stalled weight loss on keto that I’ve picked up from around the way and given a try myself.

from the bus to your job. And they’re healthy thus guilt free.

Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! I will always only recommend products and services I’m loving. Full disclosure available here.

Cut dairy out of your keto routine or cut down

Some people can lose weight on a keto diet that includes dairy, and some people simply can’t. The difference? Insulin resistance or insulin sensitivity.

Dairy causes a high secretion of insulin in some people. (source)

If you’re insulin resistant as it is, it is highly likely dairy will be an issue for you. But if not, dairy won’t effect you in that manner.

“Dairy seems to stall weight loss for some people, so you might try taking it out of the diet if you can’t lean out.” – 

Remove keto snacks – processed “keto-friendly” packaged foods

Every once and a while, a packaged keto-friendly snack might be fine, but making it a daily occurrence can be why your weight loss has stalled.

For myself, I even had to cut them out as my weekly treat.

Packaged foods that call themselves keto-friendly are easy to overdo or can have extras in them that’ll throw off your appetite or macro count.

Sticking to real foods helps you keep a closer eye on what what you’re eating.

Limit (measure) or remove nuts and nut butters

People tend to go overboard with the nuts. Myself included. Start out with a cute little handful and before you know it, you’re 5 handfuls in. If you know you’ve got a problem with nuts and nut butters, don’t even start.

Also, watch which nuts you consume. Raw nuts are better than roasted nuts. Raw nuts have their nutrients still in tact and their fats. Roasted nuts tend to be higher in carbs and are usually coated in bad fats like cotton seed oil. 

And avoid cashews or keep a CLOSE eye on how many of them you eat. They’re high in carbs. And peanuts ARE NOT a nut. They’re a legume. 

Nut butters are also better when raw. And they are easier to overdo.

Again, if you know you tend to have more than you intended, don’t even start.

free download health and wellness cheatsheets

Keep your meals super simple

I’ve noticed my 75-pound weight loss was much simpler when I kept my meals simple and to the point – meat, vegetables, fat.

My mom even joked with me saying, “dang, all you eat is meat, fat, and vegetables. Meat, fat, and vegetables.” Yup! Pretty much.

This makes it easier to track macros and calories, removes worries of eating too much protein or carbs, and makes it easier to keep an eye on what foods work best for you.

Recipes are cool and all, but limit the fancy ones for special occasions. Definitely limit them when you’re on a weight loss regimen. 

Quit snacking and stick to 2 to 3 meals a day

If you’ve been snacking on a ketogenic diet, and your weight loss has stalled, it’s time to give up the snacks.

And honestly, if you’re following a keto routine correctly, you shouldn’t have to snack. Your meals should be nutrient dense enough to hold you over in between them, without snacking.

If you find yourself needing to snack in between your meals, consider adding more fat to your meals. You might even need more protein.

However, if you notice your hunger is actually a craving, you might be consuming too much protein. Too much protein can be converted into glucose by the liver. Glucose in the system can increase cravings.

Yes, keto is a delicate balance.

Incorporate intermittent fasting

Intermittent fasting is another tool for keeping your insulin low and limiting the amount of times it is elevated, thus increasing how long your body is in fat-burning mode.

When I first gave intermittent fasting a try, it helped me lose a significant amount of weight quickly. Like, one morning I got out of bed and when I stretched my arms up, my waist beads slipped right off my waist and onto the floor. The fat loss around my waist and hips alone was REALLY impressive.

All I did was quit eating around 4 pm and didn’t eat breakfast until 8 am the following morning. That was 16 hours of fasting with a good chunk of it done in my sleep.

You can give intermittent fasting a try by easing your way into it with the method I’ve mentioned above. Have your dinner a little earlier than usual and eat a little later the following day. Work your way up to 16 hours of fasting.

Limit artificial sweeteners or remove them

Listen, if you’re prone to binge eating, food addiction, and sugar cravings, cut even the artificial sweeteners.

Now, if you’ve overcome those behaviors around food with artificial sweeteners in your keto diet, than they work fine for you.

But if you’re like myself where something sweet can make you have more than you wanted to have, then cut those sweeteners out.

They can trigger cravings which can lead to over eating.

Remove low-carb flours from your routine

Almond flour, coconut flour, tapioca and pretty much any of those lower-carb white and wheat flour substitutes can still cause a higher insulin response.

It’s the refinement that increases how much insulin they cause the body to create.

Removing them also helps you keep a closer eye on how many carbs you’re getting. If you’re weight loss is struggling, ditch the flours all together.

At least until you reach your weight loss goals. Or, you can limit them to once a month if you must have a keto-friendly, baked treat. 

Eat more protein

This video on protein was just released on June 17, 2018. It’s a quick message on if you should eat more or less protein.

According to Dr. Ted Naiman’s findings, those that ate more protein did better. They had lower abdominal fat and lost more body fat.

Check it out…

Here are a few good videos to check out on common ketosis mistakes

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.


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 



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]


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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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


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