My 5 Favorite Dieting Tips for Long Term Success

Dieting, whether you are trying to lose fat, gain muscle, or simply make some nutritional tweaks, can be incredibly stressful.

[this isn’t how it has to be]




Not only is it physical stressful – feeling hungry or incredibly full isn’t very fun – but it is mentally stressful. In my experience, the mental stress far outweighs the physical. For me, keeping in mind these five things helps make dieting more enjoyable and a whole lot less stressful:

  1. It’s not permanent – you will not feel hungry forever. you will not feel so bloated and full forever. Fat loss and/or weight gain are not permanent states. You don’t have to eat more/less forever. 
  2. Don’t operate from a scarcity mindset  – i.e.  “I must eat all the things now because I’ll never be able to have it ever again”. Are there times when you really WON’T have those items ever again or they’re rare/special (baked good from a grandparent, delicacy in a different country, etc.)? Absolutely. And you should most definitely eat those things!
  3. Forget perfect – Consistency is far more important than perfection. 
  4. There is no one size fits all –  if you have to white knuckle through 98% of your diet, it’s not the diet for you
  5. Sustainability matters – creating sustainable habits and cultivating a healthy relationship with food = sustainable results. Those items are MUCH more important than any body fat % number.

Were you expecting something about how to not feel hungry or the magic of brown rice (for the record – team white rice ALL THE WAY)? NOPE. While those sorts of tips are all well and good, to a point,  it has been my experience that changing expectations and mentality is far more important to long term success than what type of potato you buy (#allcarbsarebeautiful).


Change your expectations and your mindset – change your outcomes.

Ramblings on Gaining Weight

Telling a woman, especially a woman who has spent a lot of time and effort to lose weight that she needs to gain some lbs is about as terrifying as it sounds. In fact, I’m pretty sure gaining weight is constructed as a woman’s worst nightmare. After all, we are all just trying to be as small as possible, right? *so much sarcasm*

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As someone who was overweight for the majority of their life, I understand the mental hang ups with gaining weight. A lot of women feel like they are going to be out of control (binge), they fear “getting fat again”, or they loathe all of the comments that they have to face about being slightly bigger than they were before. Because in society, if you’re overweight, then losing weight = winning. So why would you want to undo your “win” by gaining weight back?

Even in groups of women who know about the benefits of gaining weight (specifically lean mass), there is still a lot of hesitation when it comes purposefully trying to make the scale tick upwards. I would be lying if I said I don’t feel that same hesitation.

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One of my big tasks for my off season is to gain some weight. The first 8 weeks of my off season are dedicated to doing all of the volume (hypertrophy training) and eating. A LOT. I already knew that this was the plan and have been looking forward to the training and food changes.

BUT, that doesn’t change the fact that gaining weight is uncomfortable, on several levels. Not only are you constantly full but you often feel cognitively and emotionally uncomfortable. There is this dissonance between what you think you should be doing vs. what you are actually doing. It’s almost a feeling of needing to get “permission” to not actively be pursuing fat loss. Women spend so much time being told that we need to shrink and we internalize those messages to such a great extent that even entertaining the idea of not doing trying to shrink feels “wrong”. And it feels a little scary. Especially when you’re not super lean or small to begin with. 

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The past few weeks, I’ve felt “huge”,self  conscious, bloated, and just all around sort of “blah” at various points. But those feelings are fleeting. And the reality is that most of those feelings come from things projected on to me. I feel “huge” because  I think people are looking at me and thinking that I look big. In reality, most people probably don’t give two fucks about what I look like and quite frankly, it’s rather presumptuous of me to assume that people are judging my appearance.

But at the end of the day, the opinions (whether perceived or real) just don’t matter all that much.  that having a sense of agency and ability to say “these are my goals and mine alone” becomes even more important when you feel like your goals fly in the face of convention and are constantly questioned. So pass the carbs, please. (but really, I probably need to eat)

Why “Guiltless”, “Skinny”, & “Sinless” Foods Will Wreck Your Diet





All of these words are used to describe countless recipes, foods, and products. They promise “all the satisfaction with 1/2 the calories!” and to leave you feeling “guilt-free”. It’s like having your cake and eating it too! (mmm cake). But they all have one, major, MAJOR problem.


They impose morality on food. 


Have you ever made a recipe that called for 2 Tbsp of guilt? Or perhaps, 1/4 cup of regret and a dash of shame? I don’t think so.  By labeling things with terms like “skinny” or “sinless”, we impose morality on our food. We imply that this “skinny” version is somehow better and superior than the regular (implication: fat) version because “skinny” is seen as more highly valued in our society. These implications have real ramifications – people feel bad, they feel like they fail, and that can deter people from actually succeeding at whatever their goals may  be.  You can’t feel better about yourself if you’re berating yourself for choosing the “sinful” version of something over the “sinless” version.

We have to ask, do we derail people’s dietary efforts by imposing morality on food?



And I get it. Fitness and health marketing is 90% clickbait. I mean, check out the title of this post – it’s flashy, it’s a little clickbaity, and you probably thought you were getting into an article about something entirely different.  And is there anything inherently bad about making lower calorie/fat/carb/whatever versions of someone’s favorite foods or drinks? Absolutely not. I know it’s hard to “sell” something that doesn’t have those terms in it when you’re describing that sort of product – we don’t really have a lot of non-value laden terms to describe those things. Honestly, I don’t think the use of those labels is in someway malicious or done with ill intentions, but it is illustrative of how pervasive the idea of “food guilt” really is.

But I do think that removing moralistic terms is important. I think divorcing morality from food is incredibly important. And I think that, even small linguistic changes like not calling something “guiltless”,  can have big impacts. And even further than that, I think an individual’s decouple morality from food for themselves is HUGE. It’s not easy, I mean clearly that stuff runs deeeep, but it is a worthy pursuit.


***************************************************************************************P.S. if topics like this interest you and you want to learn all about seeing through diet and fitness industry bullshit, achieve your physique goals on your own terms, learn about flexible dieting, and get your own custom macro based plan, today is the LAST DAY to sign up for the “Flexible Dieting & Freedom” online workshop!

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