In this episode, I share valuable strategies to overcome the mental and behavioral obstacles that cause people to cheat on their diets. Drawing on personal experiences, client stories, and real-world examples, I highlight the importance of self-awareness, the role of rationalization, and the power of intentional decision-making. I offer clear guidance on how to recognize cognitive dissonance, break free from destructive eating patterns, and set up a food environment that promotes adherence.
Timestamps:
- [00:00:00] - Reflecting on 52 episodes and plans for future episodes.
- [00:04:51] - Why people struggle to stay on track with their diets.
- [00:05:36] - Identifying triggers for non-adherence.
- [00:09:01] - The difference between rationalization vs. justification.
- [00:12:19] - Cognitive dissonance and how it causes misalignment between actions and goals.
- [00:15:04] - Real-life examples of how people explain their choices when they’re eating on or off track.
- [00:18:24] - How internal conversations can make or break adherence to a nutrition plan.
- [00:21:04] - Personal Struggle with PB Powder: My honest battle with moderation and the hard lessons I've learned.
- [00:27:07] - How to identify situations, environments, or emotional states where you are most vulnerable to overeat.
- [00:30:08] - How people justify indulgence by framing it as a “special occasion” and how to avoid it.
- [00:34:13] - Strategic use of alternatives to curb overeating.
- [00:37:12] - How indulging in "just one" can spiral into overeating and how to reframe this.
- [00:42:05] - Addressing the "guilt of feeding others" myth.
- [00:44:40] - Client Story: How to manage emotional eating.
- [00:47:30] - Key takeaways and actionable steps.If you found this episode helpful, be sure to like, subscribe, and comment down below.
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Self-Selecting