Emotional Eating

Anxiety, stress, boredom… How we feel can have a big impact on the way we eat.

Why does how we feel affect how we eat? Because eating is a convenient way to change how we feel. If we’re feeling [anxious/stressed/bored] we think that eating can help us feel better, but that only works temporarily.

The basic pattern:

Feel Bad —> Eat —> Feel Better —> Repeat —>

You feel an uncomfortable emotion so you eat to feel better and repeat the cycle.

I like to think that our emotions are messages telling us that we need to change something. It takes practice, but we can learn to listen to them.

No guilt. No shame. Let’s break this pattern.

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Why ‘Her’ Macros Won’t Work For You

Sometimes I get questions like:⁣
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“What are your macros?”⁣
“What’s your meal plan look like?”⁣
“What do you eat in a day?”⁣
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I don’t give a direct answer… not because I have some secret, but because what works for me won’t necessarily work for you and vice versa.⁣

It’s important to realize a few things…

Everyone is going to be different. Genetics, environment, history, etc. all play a role in how your body responds to macro calculations.

Remember that macros are estimated and our bodies don’t always fit precise calculations. Calculations are helpful, but they are made to be simple and provide a starting point.

It’s best to continually monitor and adjust your plan depending on your goals.

I want you to do the homework, learn how to nourish your body, and drop the idea that you can just copy your favorite fitness influencer.⁣
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If you’re ready to get consistent in the kitchen through a strong understanding of nutrition,⁣
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And if you’re looking for a realistic plan that you can stick to for the long haul without sacrificing your life, family, or the things you enjoy,⁣
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Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Tracking is Just a Tool

𝐓𝐡𝐞 𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞 𝐨𝐟 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐦𝐚𝐜𝐫𝐨𝐬 𝐡𝐚𝐬 𝐜𝐚𝐫𝐫𝐲 𝐨𝐯𝐞𝐫 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞. Nothing monumental happens in a day.⁣
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𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐢𝐬 𝐣𝐮𝐬𝐭 𝐚 𝐭𝐨𝐨𝐥, not something to obsess over, use as a crutch, or a diet hack.⁣
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𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝐛𝐮𝐢𝐥𝐝 𝐚𝐧 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 of what your food is made of, how much to eat, when to eat, and how it benefits your body.⁣
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𝐃𝐨𝐧’𝐭 𝐝𝐢𝐬𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫𝐬 only to play macro Tetris everyday & fit in random junk food.⁣
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Instead, 𝐭𝐚𝐤𝐞 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐟𝐫𝐨𝐦 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 and behaviors & use it to understand the nutrition in your food.⁣
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𝐓𝐡𝐚𝐭 𝐰𝐚𝐲 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 when eating out, on the go, or if you’re just stuck with a few options.

Ready to start your plan and make real sustainable progress towards your goals?

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Macro Mistakes

We all make mistakes, especially when trying a new approach. Here’s a few things to try to avoid along the way!

Having unrealistic expectations.

It’s SO HARD to hit triple zeros when you’re first starting out, so give yourself grace and time to get the hang of it.

Thinking it has to be perfect.

Be flexible with your mindset so that when challenges pop up you CAN navigate them  the best you can instead of throwing in the towel.

Forgetting from the basics.

I always coach my clients on how to include protein at each meal, plan ahead, and listen to their hunger/fullness cues. The last thing I want is for you to become robotic and not learn foundational habits from your choices because you’re only focused on hitting three numbers.

Making it harder than it has to be.

Keep. It. Simple. Eating whole nutrient dense foods will make life much easier than playing macro Tetris with random processed foods.

Ready to start your plan and make real sustainable progress towards your goals?

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Reverse Dieting

A reverse diet is exactly what it sounds like. It’s the process of slowly increasing your calories back up after a dieting phase in order to avoid excessive weight (re)gain.⁣
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When you finish dieting, your hunger signals won’t be the same. You might be physically full but you’ll still probably have the urge to keep eating.⁣
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𝐒𝐭𝐚𝐫𝐭 𝐛𝐲 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐜𝐚𝐫𝐛𝐬 𝐬𝐥𝐨𝐰𝐥𝐲.⁣
Most bodies prefer carbs as fuel instead of fats.⁣
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𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫, 𝐟𝐨𝐨𝐝 𝐰𝐢𝐥𝐥 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞 𝐭𝐡𝐞𝐫𝐞,⁣
don’t hit your goal weight and then over indulge in everything you’ve been missing. No need to go crazy on all the treats.⁣
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𝐊𝐞𝐞𝐩 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐡𝐚𝐫𝐝. ⁣
Your muscles will be loving the extra fuel. It’ll help prevent any fat regain, and help your body maintain that new lower body fat set point.⁣
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𝐅𝐢𝐧𝐚𝐥𝐥𝐲, 𝐝𝐨 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮,⁣
it’s better to increase your food overall than to restrict too much and have a big binge or cheat day.⁣
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We can’t stay in a fat loss phase forever. If you’ve ever found yourself eating super low calories, or doing a ton of cardio, but making no progress… then it’s probably time for a reverse diet.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Post Diet Diet

Gone are the days where you finish a diet only to regain the weight, or more. We know better now, so we can do better now.

A post diet diet is something I’ve been using in my coaching practice so here’s a few things to consider if you’re doing this solo!

Hunger

You’re gonna want to keep eating… even if you’re full. Use the hunger and fullness scale to determine the difference between head hunger and physical hunger.

Don’t Go All Out

The food will always be there, you don’t need to cram it all in because you haven’t had it in 8, 12, 16 weeks, etc.

Reverse Diet

Increasing your calories slowly over time will help keep you from regaining all the weight back. I usually start with carbs.

Keep Training

Your body will use up those extra calories and you can continue building muscle!

Gain Perspective

Look at your reverse diet as part of the process and approach it with the same diligence you started with.

Do what is sustainable for you!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

Instagram: @littlewarriorfitness

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Life Cycle of a Successful Diet

Successful dieting is a little more nuanced and individualized than what’s easily shared here in a short blog post.

But generally, I recommend avoiding extremes and black & white thinking when it comes to dieting.

Ease your way in, with small sustainable changes that add up over time, and ease your way out into a healthier version of your previous lifestyle.

In the beginning, Fit “fun food” into your macro ratios as needed. Go ahead and sub that potato with a bowl of cereal… If it helps you adhere to the overall plan then go for it.

In the middle, Eat “fun foods” in moderation, but make an effort to Start including more whole foods like fruits, veggies, and animal based proteins.

Towards the end, Choose mainly whole foods that are packed with nutrients- like fruits, veggies, and animal based proteins that’ll keep you full and fueled.

After the diet, If you’ve hit your goal and are ready for more flexibility, transition back to eating “fun food” slowly instead of going all out on the foods you’ve missed.

What’s something that you keep in your diet, no matter what phase of nutrition you’re in? Mine is froyo!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Are You Ready to Stop Tracking?

I’m a big believer of tracking for a short period of time, learning about your food, and creating better behaviors around your nutrition.⁣
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But before you throw in the towel, consider if you’re actually ready to stop tracking macros.⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐠𝐨𝐚𝐥 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐨𝐟 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞 like losing fat or gaining muscle, it’s going to require a little more attention to detail. If you’re hanging out at maintenance, you can ease up on tracking. ⁣
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𝐇𝐨𝐰 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬? ⁣
Are you building sensible meals, eating at regular meal times, eating fruits & veggies? Or are you winging it everyday and only hitting protein with yogurts, powders, bars, snacks, etc?⁣
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𝐈𝐬 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐭𝐡𝐢𝐧𝐠 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐎𝐍 𝐭𝐫𝐚𝐜𝐤?⁣
If the answer is yes, then consider meshing macro tracking with intuitive eating. Work on blending what you’ve learned, and habits you’ve created with hunger and fullness signals so that eventually you won’t be tracking what you eat.⁣
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𝗪𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐭𝐫𝐚𝐜𝐤?⁣
If you think that you’ve gone “off track” because you didn’t follow the plan perfectly, then you’ll end up thinking “might as well say screw it” and eat everything. Try to not be so rigid and let extremes dictate your diet.⁣
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𝐇𝐚𝐯𝐢𝐧𝐠 𝐚𝐧 𝐞𝐱𝐢𝐭 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝐰𝐢𝐭𝐡 𝐚𝐧𝐲 𝐝𝐢𝐞𝐭 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭.⁣
You can get more info on this in my Savage Body Ebook. It’s included in the Breakthrough Blueprint and the Warrior Program.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why Do We Need Water?

During the summer, we lose a ton of water through sweat. so remember to cool down and replenish those stores.

The more water you drink, the better your digestion will be. That’s because water helps transport all the nutrients from your food throughout your body.

If you do any kind of high impact activity like running, boot camps, or CrossFit, then you’ll want to stay hydrated and keep your joints cushioned.

As a bonus, drinking water will keep your skin looking great too!

Shoot for half your body weight in ounces, at minimum!
Set a timer to remind you when to drink up.
Grab a large jug so that you see how much you need to drink.
Or bring a few bottles with you on the go.

Just get into the habit of hydrating consistently.

Your body will thank you for it!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Eating Healthy on a Budget

If you’re on a budget, check out these quick reminders…
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𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐨𝐮𝐭? 𝐍𝐞𝐫.⁣
Finding healthy options when dining out, usually 𝘪𝘴 more expensive… so try eating at home more often.⁣
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𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐮𝐲 𝐭𝐡𝐞 “𝐝𝐢𝐞𝐭 𝐟𝐨𝐨𝐝”? 𝐍𝐨𝐩𝐞.⁣
Whole foods are going to serve you better anyway. Diet foods that are “low fat, sugar free, protein added, etc.” are probably going to be more expensive.⁣
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𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐮𝐲 𝐨𝐫𝐠𝐚𝐧𝐢𝐜? 𝐍𝐚𝐡.⁣
Organic just IS more expensive.⁣
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Plus, when you only buy what you truly need, you won’t be wasting money or throwing food away.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com