The Unraveled Mama Podcast

• Episode 136 - Unlock The Surprising Secret Busy Moms Need To Lose Weight

  Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: [email protected] me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resourcesPlanyway 

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• Episode 135 - A Surprising Perspective Shift That Will Help Busy Mamas Lose Weight

  Mama,Women have been taught for years that the key to weight loss is to eat less and exercise more. And for generations, we’ve followed that advice. But Mama, let me ask you a question; How’s that working for you? Have restrictive diets gotten you to your goals? Has spending hours working out worked? It didn’t work for me! I stuck with it for years and never reached my goals! It took shifting my perspective and eating more food for me to finally lose the baby weight!‌The science behind eating less and moving more to lose weight isn’t wrong, but most women misunderstand it! You should only cut calories if you’re already overeating. But most women who’ve been dieting for years aren’t overeating. They’re undereating.‌If you’ve been trying to follow a 1,200-calorie diet for months or years, then you’re most likely undereating! And if you undereat for too long your body stops losing weight because it needs the nutrients!‌However, what do women usually do when their weight plateaus? They dig in deeper, cut more calories, or do extra workouts to be in a bigger calorie deficit.‌The problem is that you’re just creating more stress on your body, so it stores even more fat!‌It’s a vicious cycle! But the best way to break it is to understand where you’re at in your nutrition and then decide if it’s time to increase your food intake to repair your metabolism.How to know if you’re undereatingSome signs of undereating are easy to spot. You’ll probably feel tired. You may experience hair loss and your skin may begin to wrinkle or look duller as you deplete collagen. Undereating can be the source of low energy, brain fog and headaches.‌Other symptoms of undereating are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become sick. You may also develop osteoporosis or anemia. It can even affect your mood!‌As we’ve already talked about, your weight might plateau or you might start gaining weight. Your metabolism has slowed down to conserve energy and undereating is actually having the opposite effect that you want.‌You really should only diet, or eat in a calorie deficit, for a few months at a time. If you’ve been dieting for more than 3 months that could be a big reason you’re struggling to lose any more weight. To kickstart your metabolism again, you’re going to need to slowly increase your calorie intake.How to increase your food without gaining weightIt’s not as easy as it sounds to eat more food. A lot of times we swing so far into undereating that we end up overcorrecting when it comes time to increase our food. But the key to losing weight while eating more is to live between the two extremes.‌The best thing you can do to live a healthier life is to invest in nutrition education. When you start to understand how your body processes food and what balance looks like for yourself it changes everything! Inside my Macros Made Easy Program, I teach busy mamas exactly how to do this! If you want a detailed plan designed just for you, check out my program.‌For now, I’m going to give you a few easy tips to start increasing your food that won’t make you put on fat in the process.Start tracking what you eatFood accountability is the most important part of a healthy lifestyle. The best way to be accountable for your food choices is to start tracking what you eat every day.‌I always advise my clients to track their normal eating patterns for a week before they try to make any adjustments. Doing this will help you to make changes that keep you from gaining weight. But if you try to “be good” instead of accountable for your current choices, then you’ll end up skewing your data and messing up your results.‌Instead of hiding your late-night cookies and ice cream, own it! Once you start seeing what you’re eating, or not eating, you can decide if it’s serving you or hurting you.Increase protein firstProtein is one of the most satiating macros. It will keep you fuller longer and it plays a role in literally every part of our bodies, including the production of new cells. Our bodies need so much more protein than we give them!‌Include protein in each meal and snack. If you need high-protein ideas check out my guide on High-Protein foods to have on hand. I share some of my family’s favorite protein foods in that post! It’s seriously gold!‌Keeping quick and easy sources of protein on hand will make upping your protein so much easier!Determine if you want big or small mealsSome people like to eat a lot and some people don’t like a big meal. You need to know which kind of person you are so that you can figure out how to get the nutrients you need without feeling deprived or like you’re eating all day.‌If you are a volume eater (you like a lot of food on your plate) you can eat fewer, bigger meals. This usually means eating lower-calorie foods so you can have more of them. For example, if you’re eating a burrito bowl you’ll want it to fill your whole plate. So you could add a lot of lettuce and chicken, but then go lighter on higher calorie foods like rice, guacamole, cheese, etc. You’ll still get the feeling that you’re eating a lot because you filled the plate with lower-calorie foods.‌However, if you don’t enjoy eating a lot of food you can eat higher-calorie foods. Taking the same burrito bowl example, you could load up on rice, chicken, guac and cheese but have a smaller portion of it. That way you’re getting all the calories you need in but you don’t have to stuff yourself.Don’t cut out carbs or fatCarbs and fat are always made out to be the villains, but they aren’t! Carbs and fat play essential roles in a healthy diet. And they aren’t going to make you fat as long as you eat them responsibly!‌Carbs are your body’s first source of energy. You need them to power your brain and give you the energy to get up off the couch, so don’t avoid them! Whole foods are the best place to start if you’ve avoided carbs for a while. But you can have a slice of bread or a bowl of pasta without gaining weight! Again, it comes back to being accountable for your carbs!‌The same goes for fat. Women need fat to sustain healthy hormones and to lock moisture into our hair, skin and nails. Fat doesn’t make you fat, but it’s best to shoot for more nutritious forms of fat. Avocados, nuts, seeds, cheese and dark chocolate are all great sources of fat!‌‌Mama, if you’ve lived with the idea that less food equals less weight, but you aren’t seeing the results you want, then it’s time to change your perspective. Because you can eat more and lose weight. I can help guide you through that process because I know it can be scary.‌I can’t tell you how many times I’ve stunned my clients by increasing their carbs and having them drop weight that’s been stuck for years! It always starts with apprehension and turns into excitement as they add things like bagels, pasta or even just a slice of bread back into their diets!‌If you want to learn how to eat more and lose weight then let’s talk. Schedule a healthy mama blueprint call with me to see how I can help you lose weight and rebalance your diet.‌Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: [email protected] me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

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• Episode 134 - How To Eat Out At Restaurants Without Gaining Weight

  Mama,One of the things I hate about traditional diets is the idea that you can’t go out to eat, or that you can’t eat anything fun because you’re dieting. I’m a busy mom and I honestly don’t want to cook dinner every night - not to mention I’m out running kids to practices until like 9 p.m. most nights. Sometimes I need to run through the drive-thru! That being said, I don’t want to gain weight just for one night of eating out. And I don’t! I cracked the code on how to eat out at restaurants without gaining weight!‌Mama, It’s 100% possible to enjoy a night out, to eat foods you love and to stay on track with your diet. It’s all about balance!‌Whether you need to grab Chick-fil-A on your way to the next kids’ practice, you want to go out for date night with the hubby or you just want to grab lunch with a friend I’m going to show you how to eat out without gaining weight!Have a plan before you head to the restaurantI know I’m going to sound like a broken record, but having a plan is the best way to stick to your health goals and avoid gaining extra weight when you go out.‌Every night I plan out my meals for the next day, especially when I know I’m going out to eat. That way I can enjoy my meal out without stressing about how it will affect my weight.‌I always start by planning my biggest meal for the day. If I’m going out to eat out, then that’s the meal I start with and after that’s in, I plan the rest of my meals around that meal out.‌For example, if I’m going out on a date with my husband, I’ll look over the menu of the restaurant we want to go to and I’ll choose my meal.‌When I’m eating out I like to think about two things:What do I really want to eat?How can I get the most protein at this meal?‌Eating out should be fun! Don’t get a salad because you think it’s what you’re “supposed to do.” Look at the menu and order something that’s going to make you happy!‌If that’s some fettuccine alfredo, a burrito or a burger, that’s fine! All of those are acceptable choices!‌However, once you’ve decided what you want, you should try to think about how to get the most protein at that meal!‌Protein is one of the most undereaten macros, but it’s also one that our bodies need a lot of!‌If you’re getting the alfredo, add some grilled chicken on the side! Can you get a steak burrito that has a lot of protein? Can you add extra protein to your meal at all?‌Once you’ve decided on your main course, take a look at your sides too! How can you balance your meal? A burger is going to be higher in fat, so maybe instead of traditional fries can you add fresh fruit or veggies to your meal.‌Once your meal is planned out, fill in the rest of your day. You may have to adjust what you normally eat to allow for the meal out.‌For example, one of my clients told me about how she had been craving Taco Bell for days, and she finally decided to make it work in her meal plan.‌She wanted two foods that were going to be fairly high in carbs and fat. So she put them into her meal plan and then ended up needing to eat some high-protein, low-fat foods the rest of the day to make it work. So, she put a big bowl of fat-free, Greek Yogurt in her meal plan and was able to eat at Taco Bell without throwing off all of her goals.‌I’m going to say it one more time, if you have a plan, you can do anything with your food!Don’t let food guilt get to youThere’s a lot of food guilt around eating out or indulging in food that has been deemed “bad.” But Mama, let me ask you a question, why is that food you want to eat bad?‌Probably because someone else told you it was! Food isn’t “good” or “bad.” Sure, some food is more nutritious for you than others, but if you love something and it brings you joy - even if it’s full of sugar - then that food serves a purpose.‌Sometimes we eat food to nourish our bodies and sometimes we eat it to nourish our souls! Going out to eat doesn’t have to be something you feel guilty about! I actually believe it’s healthy to eat out so that we can enjoy things beyond food!‌Spending time with people over a meal is a great thing for our mental and emotional health. When you learn how to drop food guilt and embrace making the best decision for the situation, you’re going to feel so much better mentally and physically!‌One other thing that makes us feel food guilt is when decadent food doesn’t live up to our expectations.‌Maybe you ordered something that sounded amazing, but after the first few bites, it didn’t live up to your ideals. You just spent money on it so you feel like you have to eat it.‌But you don’t.‌Because your body is not a garbage can.‌Growing up, my parents taught me not to waste food. Anytime I didn't want to eat something, they pulled out the old "there are starving kids in Africa" guilt trip.‌For years, I lived with this guilt anytime I didn't want to eat something or couldn't finish a meal - especially if I was eating out. So, I'd ignore the full feeling I was getting and power through until my plate was clean.‌And then I’d feel gross and I’d be mad that I hated my meal.‌It took me a while to learn that being a human trash can wasn't something to be proud of! It was hurting my health!‌Eating food that doesn’t satisfy your mind or your body is just going to lead you down a road of shame and regret and that’s going to take you even further away from your goals. And it does not help a hungry child. It does not help somebody in a third-world country who is hungry. It only hurts you.‌Instead of forcing yourself to eat food that isn’t hitting the spot, don’t eat it! You might waste a little bit of money, but you’re going to save your health in the process!Remember, one off meal won’t ruin your resultsJust like eating one salad doesn’t allow us to lose 10 pounds, eating outside of our boundaries for one meal won’t make you gain 10 pounds.That being said, after eating out you may see the scale jump up for a bit. This does not mean you gained fat!Let me repeat that for the mamas who have been trained to freak out when the scale goes up (It’s me, I’m that mama.)Just because the scale moved up a day or two after eating out does not mean you gained fat.The scale will move up for a few reasons, but fat gain is most likely not one of them.When we eat out we usually consume more sodium, which causes us to hold onto extra water, and that shows up on the scale.If you drank alcohol, your body is still processing that out. In order to process out alcohol, the body has to stop burning fat. So it may increase your scale weight for a few days - again not a fat increase; just your body doing its thing.To gain a pound of fat you would have to eat 3,500 calories per week. It takes repetition to put on weight, which is why the best way to avoid gaining weight when eating out is to simply go back to your normal eating at the next meal.Most people think they’ve ruined all their results or fallen off the bandwagon when they eat out. But if you follow the advice I’ve given you here, you’ll be able to eat out without “falling off the bandwagon,” without feeling bad or guilty, and without gaining fat.If you aren’t sure what your normal eating should look like to lose weight, then let’s chat! I help busy mamas understand their nutritional needs so they can lose weight without having to cook separate meals from their families, eat boring diet foods, or take diet pills or shakes.All you have to do is schedule a free Healthy Mama Blueprint call and I’ll help you get on a personalized plan to reach your health goals! Let’s do this, Mama!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: [email protected] me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

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• Episode 133 - You need to know how to have fun on spring break while being healthy

  Mama,‌Spring break is just around the corner and I don’t want you to get stuck in the typical vacation cycle.‌The typical vacation dieting cycle looks something like this:‌Before vacation, you start restricting yourself. You cut your calories, you spend hours trying to burn extra calories. You lose 5, 10 maybe 15 pounds if you’re lucky.‌Then, you go on vacation and you eat and drink your little heart out. You say yes to everything you’ve been saying no to for the last few weeks. You have so much fun and love every bite of food.‌Then you get home. And you hop on the scale only to watch it go up, up, up. Not only did you gain back all the weight you’d lost before vacation but there’s an extra five pounds just as an extra little vacation present. *eye roll*‌And you’re frustrated. Because you spend so much time and energy losing weight only to have it come back with a vengeance. Now, you have two options, go back to that diet that drove you crazy, or give up.‌And giving up sounds so much easier! So you do it. Until your next vacation or event that forces you to diet again.‌Mama, I used to be stuck in this cycle too. I was stuck in this cycle for years!‌I would restrict, restrict, restrict myself so I’d look just right in my bikini before we’d go on a trip. And then, over the five days we were gone, I’d stuff myself. I’d indulge in everything I had told myself not to eat for weeks, and I’d drink until I wanted to hop on the bar and dance.‌I thought this was the perfect arrangement! Diet for a while, and then go on vacation and cut loose! It seemed easier than trying to eat healthy all the time.‌I thought the fun of vacation eating was worth the restrictive diets and extreme self-control. But I ended up having to do it again, and again, and again and I never moved forward. I was stuck in this frustrating loop and had no idea how to get out of it!‌It wasn’t until I learned about nutrition and how it didn’t have to be miserable or restrictive that I was able to lose weight, go on vacation, enjoy myself and not gain weight.‌Mama, we’re heading into spring break which for most of us means some sort of vacation. And I want to give you this freedom! I want you to go on vacation with your kiddos and have a blast without gaining 10 lbs.‌So, I’m going to give you four seriously easy steps to go on vacation for spring break where you can have fun and be healthy!Plan meals & snacks for spring breakThe first step is always to make a plan. If you want to stay on track with your nutrition, then you have to have a plan.‌I know planning your meals and snacks for vacation doesn’t sound fun, but trust me, from one busy mama to another, it’s so worth it!‌When I go on vacation for spring break, I don’t want to think. I spend 90% of the year thinking, planning, organizing and scheduling. So when I go on vacation, I want a break from that.‌Unfortunately, vacation calories count just as much as at-home calories so unless I want to undo all my hard work, I still need to think about what I’m eating.‌But, if I think about it ahead of time, then I can still take a break on vacation!‌Before spring break, I’ll plan out exactly what and how much I’ll eat at every meal, but when I’m on vacation I want more flexibility. Instead of making exact plans, I’ll make a basic outline and try to stick to that.‌I always try to start my vacation breakfast with lots of protein. I do this for two reasons.Starting your day with protein will help curb cravings for the rest of the day. This helps me make better choices throughout the day even if I go off plan.It leaves more flexibility for eating out later in the day! If I’ve had plenty of protein early in the day I feel more comfortable having fun with my food later in the day.‌After I have breakfast planned, I can decide if we’re going to eat out for lunch, dinner or both. If the answer is both, then I try to choose healthier options at the restaurant; subbing out fries for fresh fruit, or getting grilled chicken instead of fried.‌If we’re only eating out for one meal I’ll allow myself to have more freedom with my meal out. I still try to eat something more nutritious for my other meal, but I still make sure to have fun with it!‌I also like to plan out a few snacks each day so that I can snack without going too crazy. I like to try and sneak in some extra protein so I’ll pack protein bars or protein shakes with me. I also love to enjoy fresh fruit and veggies on vacation so I’ll plan to have those as snacks as well.‌The goal is to eat well 80% of the time and then have more decadent, fun foods 20% of the time. If you can get this balance down on vacation, you’ll be able to have fun without gaining a ton of weight!Prepare your food before leaving for vacationAgain, I want to actually be able to relax on vacation, so I take time before vacation to prepare anything I want to eat on vacation.‌If you’re driving, then prep for your trip by making a quick grocery run for anything you want to take with you and then pack it in a cooler and throw it in the car!‌If you’re flying somewhere, then you can pack a few things or grab groceries when you get to your destination. I love to use grocery pickup when I’m traveling because I can land, grab groceries on the way to the hotel, and then I’m ready to go once we check in!‌Whenever we travel, I try to make sure all of our snacks are prepped ahead of time too! If you have baggies of fruits & veggies ready to go or yogurt cups in the fridge, it’s easy to grab that instead of hitting up the vending machine - plus my kids don’t have to bug me every time they’re hungry! There’s already food ready to go for them.‌Even though it takes a little bit more work, prepping things before you go on a trip is absolutely worth it! In the long run, It’s going to save you money, and time so that you can spend your vacation relaxing instead of feeding everyone! And Mama, you deserve that!Protect your plan so you protect your goalsLike we talked about earlier, the “vacation calories don’t count” or “just let loose” mindset is almost second nature for most of us. If you have that mindset, then you need to prioritize protecting your plan.‌Protecting your nutritional plan is going to be hard. I wish it was easy, but because so many people think that letting go on vacation is the best way to live, you’re going to face a lot of peer pressure to eat outside of your plans or to drink more than you told yourself you would.‌I want you to think of yourself as a teenager when you’re faced with these challenges. If you were talking to a teenager what would you say when their friends tried to get them to do something they didn’t want to?‌Would you say, “Yeah, give in! Do what your friends want you to do! It’s not that big of a deal!”‌Or would you say, “Hey, it’s OK to not go with the grain. It’s OK to make choices that are best for you, even when it’s not what everyone else is doing.”‌I bet it’s the latter one. That advice is good for our kids and it’s good for us too - even if our kids or spouse are the ones pressuring us.‌Because Mama, no one else has to live in your body! No one else is going to have to live with the hangover you will have if you over-drink. No one else is going to feel uncomfortable, bloated and gross if you overeat.‌You’re the one who has to deal with the consequences, so you should get to be the one who makes the choices.‌One thing I love about learning to protect your nutrition is the lesson it teaches you: that you can trust yourself.‌I used to use excuses like “Oh, I just couldn’t help myself” or “It was too good to stop eating” to justify why I broke my promise to myself to not overeat or over-drink. But any time I used that excuse I was left feeling guilty and frustrated and usually a few pounds heavier.‌When I started to protect my nutrition I realized that I was in full control. I could stop whenever I wanted. I could eat what I wanted. And because I was in control I didn’t have to deal with the consequences like I had before. And I’m so much better off for it! Because I know how to enjoy myself without going too far.Get back on track ASAPI’ve saved the best for last! This is the most important part of having a healthy and fun spring break: you need to get back to your normal eating as soon as you get home!‌The reason that most people gain weight over vacation isn’t because they ate outside of their normal boundaries for a week. It’s that they don’t stop eating that way when they get home!‌Traveling in and of itself can cause weight fluctuation. Flying or driving can cause you to retain water and that will show up as a weight increase on the scale. That being said, you probably didn’t gain fat.‌However, when people step on the scale after a vacation and see that increase they get frustrated or annoyed and throw in the towel.‌Instead of getting back on track and seeing that weight come back down, they keep eating like they’re still on vacation and that weight never goes away.‌Which is how you get stuck in that yo-yo dieting cycle I talked about before.‌To avoid this I have my clients do two things:Don’t weigh up for a few days after vacation. Typically I recommend waiting a week. This gives your body time to come back to normal after eating out and traveling.Get back to your normal eating at your first meal home. When you get back to your normal eating as soon as you get back you don’t let your brain freak out and convince you to give up.‌One of the best ways to get back on track once you’re home is to have a meal plan already in place.‌I like to put in a grocery order for pickup when I’m on my way home so I have fresh, healthy groceries as soon as I get home. Another great option is to have a meal in the freezer so that when you get home you can whip something up that is a normal meal for you.‌However you choose to do it, getting back on track as soon as possible is the best way to not let your vacation eating trickle into your real life.‌I’ve given you the exact steps I teach inside my Macros Made Easy Program to help busy mamas lose weight without feeling restricted. But if you need help learning how to implement these tips and have some accountability on your weight loss journey, then let me help you!‌My blogs, podcasts and social media channels are great for providing basic advice, but mama you aren’t basic! Your nutritional needs are not going to be the same as anyone else’s so if the free advice I share here isn’t enough for you, then schedule a Healthy Mama Blueprint Call. We can chat about where you’re at and where you want to go.‌Then, when you join the Macros Made Easy Program I’ll create a customized plan that will get you to your goals. And we’ll work together to help you learn how to do things like going on vacation without gaining weight! Schedule your free Healthy Mama Blueprint Call today!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: [email protected] me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

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• Episode 132 - You Need To Know the Secret Behind Willpower and How To Harness It To Stop Snacking

  Mama,I hate talking about willpower. It’s one of those words that instantly turns people off because they feel like they don’t have it. “I don’t have the willpower to stick to a diet! I love cookies too much,” or “I don’t have the willpower to wake up before my kids,” or “I don’t have the willpower to get to the gym every day, it’s just too tough.” However, I know I need to talk to you about willpower because it’s so misunderstood!‌From my experience as a young mom, and talking to hundreds of moms, I’ve learned one of the biggest problems mamas face with our health is mindless snacking.‌Whether that’s grabbing an Oreo from the sleeve every time you pass through the kitchen, eating bites of leftover mac and cheese when you’re clearing your kids’ plates, or mindlessly eating a whole bag of chips at the end of the night, snacking is hurting your health.‌And I bet you’ve tried everything under the sun to stop snacking.‌You did a kitchen clean out and threw out all the “bad” foods.You tried to get the kids to trash their food before bringing their plates to the sink. (This one never works, but it’s a valiant effort! Bahaha!)You stopped buying chips, cookies and ice cream.You punished yourself when you ate snacks.‌But none of it worked. And you probably thought, I just don’t have the willpower to do it. And you were right! You didn’t have the willpower.‌Because willpower is a belief. The secret to having willpower is believing that you’re capable of it!You have to start believing that you have willpowerI talk about thoughts and feelings a lot, and for a really good reason: everything, literally everything starts with a thought.‌Quick caveat, I’m about to talk a lot about chips and how to avoid mindless snacking on them, but that doesn’t mean that chips are bad. They’re not good either. They’re neutral. They’re food. So you can eat them, or you don’t have to. This is just an example! We’ll go into this later but food accountability is more important than good vs. bad foods!‌Ok, back to our example.‌Before you put a single chip in your mouth, you have to have several thoughts.‌Thought 1: “Ooo, chips!”Thought 2: “That sounds good!”Thought 3: “Should I get a bowl or eat straight from the bag?”Thought 4: “Nah, I’ll just grab a handful.”Thought 5: “Oops! Better pick that chip off the floor before the baby gets it.”‌Small, simple thoughts lead to bigger actions and results than we realize. “Ooo chips!” was a small, insignificant thought. But it can lead to eating a whole bag of chips, the result of which is gaining weight!‌If you want to have more willpower, then you have to start paying attention to how your small thoughts are causing unwanted results. Then you need to flip that and use your small thoughts to create the results you want!‌If you want to increase your willpower, start filling your brain with thoughts that result in more willpower!‌Now, Mama, I’m not going to leave you alone to create new thoughts on your own because that’s harder than it sounds! It takes practice to start controlling your thoughts. But I want to help you get started.‌Here are a few new thoughts or affirmations that you can use to increase your willpower around snacking.I’m strong enough to eat the foods that will help me reach my goals.That sounds good, but it’s not in alignment with my goals.I’ll have that later if I’m still craving it.I’m in charge here, and I’d rather have something that fills me up.I’ve already made a plan, and this food isn’t in it. I’ll have it tomorrow instead.Chips are great, but they’re not what I need right now.I’m listening to my body and while chips sound good, I know that it’s craving something more substantial.‌The key to using these affirmations is picking something that sounds true right now, and building on it.‌Right now, “I’m strong enough to eat the foods that will help me reach my goals.” might not feel true to you. You might feel really weak around snack foods. So try, “I’ll have that later if I’m still craving it.” instead.‌As you get used to thinking, I don’t need that snack food/craving food right now, you’ll grow into some of the stronger affirmations. Taking this bit by bit is how you’re going to create the willpower to stop mindlessly snacking!How will we do that?Set boundaries around snacking to increase your willpowerNow that we’ve covered the mental part of willpower, I want you to start creating physical boundaries so that you can implement your willpower!‌I want to start with food accountability. When we first started talking today, I mentioned how you may have done a kitchen clean out, stopped buying snacks or treats, you get it. Those things didn’t work for you because you thought you needed to restrict your access to snacks.‌But you don’t.‌Weight loss and general health aren’t about restriction, it’s about moderation. Being able to enjoy things like chips, cookies, ice cream, whatever you love without having to eat it all.‌When I started macro tracking with my own macro coach, she told me to include a treat in my day. And it stunned me.‌I thought I was supposed to sacrifice everything to lose weight. I thought losing weight should be difficult and as close to miserable as you could get.‌I thought I needed to eat salads, boiled chicken and broccoli for every meal.‌When my coach told me to eat a bagel or have an ice cream sandwich (my favorite treat at the time) it didn’t sound right.‌But the truth is that all those restrictive diets I’d done for YEARS hadn’t gotten me any close to my goals. So I was willing to try something new and I had the ice cream sandwich.‌But, and this is key, I made it work within my nutritional boundaries.‌I didn’t eat 5 ice cream sandwiches. I didn’t avoid them until it drove me so crazy that I had to binge eat them. I just planned for it.‌And because it was a part of my nutritional plan I was able to enjoy my treat without feeling bad about it AND I lost weight.‌Food accountability is about owning up to your choices and making them fit into your boundaries instead of ignoring the fact that you ate something “bad.”‌And I say “bad” with quotation marks because food isn’t good or bad! Food doesn’t make choices, it’s just food. It’s neutral.‌Yes, some food is more nutritious than others but that doesn’t make it bad. All food has its place in our diets. Sometimes food is just fun and tastes good and that’s ok!‌As long as you’re accountable for it you can have it! And I’ve seen time and time again that the women who hold themselves accountable for their food choices have so much more success than the women who try to ignore or hide it.‌So how do you know what your boundaries are?‌That’s the part no one ever teaches you, right?‌Everyone says “eat in moderation” but what the heck does that mean?‌The hard thing is it’s different for everyone. You have to learn how much food makes you lose weight, gain weight and maintain weight. And then you can make choices that fit into those boundaries.‌I can’t tell you right now exactly how much you should be eating because there are so many factors that play into that. (Height, weight, exercise levels, age, gender, dieting history, Mindset, old habits thoughts and patterns etc.) But you can learn more about your nutrition needs inside my program, Macros Made Easy, or if you prefer a DIY method, check out my ebook!‌Learning about your nutritional needs is one of the most beneficial things you can do for your health! Especially if you’ve been dieting for years and you’re still struggling to reach your goals!‌The coolest part about learning what your nutritional boundaries are is being able to enjoy foods you’ve deemed bad or off-limits!‌I had a client who loved Wheat Thins crackers, but along her health journey she decided she couldn’t eat them because they were “bad.” But after being in my program she learned that Wheat Thins weren’t bad, she just didn’t understand how many to eat or how to fit them into her diet.‌Now they’re always stocked in her pantry and she can eat a few as part of her lunch without feeling bad about it! She’s able to reach her goals and eat the food she loves.‌If you are tired of restricting your favorite snacks but still want to lose weight, let’s chat! Schedule a Healthy Mama Blueprint call and together we’ll discover your nutritional boundaries!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: [email protected] me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

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