The Most Common Mistake that Keep Women in the Yo-Yo Cycle

"Problems are not the problem; coping is the problem. " — Virginia Satir

Before I get into today's email, I want to give a quick reminder that I'm hosting my new workshop, 

"How to Create a Capsule Meal Plan WITHOUT Overwhelm or Complicated Diet Rules" 

TONIGHT, Wednesday September 25th at 6:30pm Eastern

In this interactive Zoom session, I'll guide you though my simple 5-step process to create a custom "Capsule" Meal Plan that can be used over and over to enjoy healthy meals that suit your taste, budget, and lifestyle—without ever feeling deprived.

If you haven't already signed up,

👉 You can do that HERE. 

There won't be a replay and I don't know when I'll host it again. 

So if you don't have hours to spend on meal prep every week but you still want to eat in a way that supports your goals AND your health,

👉 Make sure you join us tonight.

Moving on to the topic for today...

On Monday I went live in my private FB group talking about The Top 3 Healthy Eating Mistakes That Keep You Stuck.

And of the 3 mistakes I addressed, one of the MOST common is REMOVING instead of REPLACING.

Because the first thought that the majority of women have,

Right after they tell themselves they are going to start eating better,

Is, "what am I going to cut out?"

I'm going to start eating better, so I'm going to cut out...

Bread

Sugar

Chocolate

Cheese

Soda

Etc, etc.

Have you said something similar to yourself?

If so, 

How'd that work out for you? 😬

I'm willing to bet that 1 of 2 things happened:

1. You cut out the "bad" foods, ate nothing but lettuce and chicken breast and were STARVING and IRRITABLE as a result.

2. You cut out the "bad" foods, but couldn't stop thinking about them and eventually gave in to your cravings.

Am I right? Maybe a little bit of both?

That's because:

1. When you cut out entire food groups, you end up creating a BIG difference in the amount of calories you are eating versus what you were eating before. This major decrease in calories leads to big hunger spikes.

2. If those "bad" food are your primary coping tools, when you take them away you're left with nothing else to help you cope. And stress, fear, boredom, loneliness...those emotions don't just disappear simply because you decided to eat better. This leads to eventually returning to the coping tool that has been the most reliable for you in the past (food). 

So...

If you want to get out of the yo-yo cycle, what should you do instead?

REPLACE instead of REMOVE.

Replace higher calorie, lower nutrient foods with higher nutrient, lower calorie foods.

• Instead of a burger with a bun and fries, replace the fries with a salad OR the bun with a lettuce wrap.

• Instead of chips with guac, replace the chips with celery OR the guac with yogurt dip.

• Instead of a frappuccino, replace it with a cappuccino or a latte.

These kinds of swaps are probably NOT a new idea to you (but just because we know something, doesn't mean we always do it, right? 😉).

AND

Replace eating with another coping tool.

• Instead of having an afternoon snack, step away from your desk and go for a walk or chat with a colleague for a few minutes.

• Instead of snacking on chips and zoning out with Netflix in the evening, get on the floor and do some light stretching or foam rolling.

• Instead of stopping at the drive thru on your way home from work, sit in your car for a few extra minutes and do a breathing meditation or listen to your favorite song.

These kinds of swaps ARE probably a new idea to you (and if so, can you see why you keep on yo-yoing...?).

So, if you want to eat better and stop the on/off cycle,

Make sure you start with REPLACING instead of REMOVING.

I'd love to know...what's ONE replacement you're going to work on this week?

You can send me an email and let me know!

One more reminder...

"How to Create a Capsule Meal Plan WITHOUT Overwhelm or Complicated Diet Rules" 

Is happening TONIGHT, Wednesday September 25th at 6:30pm Eastern

👉 Sign up HERE.