You're either way into clean eating or way into eating packages of cookie dough.
It's a consistency problem!
When you're clean eating, you miss the cookie dough and feel frustrated you started yet another diet.
When you're eating cookie dough, you feel frustrated with yourself for eating soooo much cookie dough!
Wouldn't you like to learn how to eat healthy and actually stick with it? I am going to teach you how to eat healthy in a way that you can actually stick with. Moderation is the way to go. When you know how to actually eat moderately, you can consistently do it because it's just who you are now. It solves your consistency problem because being moderate and being consistent is what you're all about.
When you do these 5 Steps, you're going to stop feeling frustrated and start feeling satisfied with yourself.
You're going to be able to eat healthy long-term and not have to find another diet that you won't stick with.
This will just be the way you eat, and you can focus your attention on more important things in your life.
Seriously, you won't have to be googling anymore. You'll just know how to eat!
What is the pain you want to move away from? "I am so sick of feeling_____."
What is the pleasure you'd like to move towards? "I'd like to start feeling_____."
What is your aspirational identity? "I'd like to be the person who _____."
Example: "I am so sick of feeling disappointed in myself. I'd like to start feeling satisfied with myself. I'd like to be the person who can eat moderately."
You're not writing about what you currently do. You're thinking about if you were the person you wanted to be, what would that person do.
At breakfast, that person does _____.
At lunch, that person does _____.
At dinner, that person does _____.
When it comes to snacks, that person does _____.
On weekends, that person does _____.
Example: "A moderate eater eats moderately. At breakfast, a moderate eater eats mostly healthy foods and just a little bit of processed foods.
At lunch, a moderate eater eats mostly healthy foods and just a little bit of processed foods.
At dinner, a moderate eater eats mostly healthy foods and just a little bit of processed foods.
When it comes to snacks, a moderate eater eats mostly healthy foods and just a little bit of processed foods.
On weekends, a moderate eater eats mostly healthy foods and just a little bit of processed foods."
Cool. You're going to eat your meal and be a consistent and moderate eater. Use the 5Ps.
First, start with PLANTS. Think of veggies and fruit.
Second, add some PROTEIN. Think of plant-based protein like beans or animal products like eggs or meat.
Third, a little PROCESSED FUN FOOD. You're practicing to be a moderate eater, and you no longer want to go overboard on this stuff. So you need to practice having some without all. No negotiating here. Practice it. Do the action, or you will stay stuck.
Fourth, drink PLENTY OF WATER with your meal. This will help you! Don't skip it and just drink soda. Follow through on these actions, and you will see the results you want.
Fifth, PLATE IT. Put everything together on a plate, sit down at a table, and eat without distractions. You want to be a healthy and moderate eater? You want to actually stick with it? Get into the habit of looking at what you're eating and enjoying the experience.
You can do this by just saying it in your head or really make it work by writing it in your journal. Affirming that the plan worked will make you want to do it again.
Example: "I feel pleasantly full and energized. I was able to eat mostly healthy foods and just a little bit of processed foods. I am being a moderate and heathy eater. So that's pretty cool!"
Have you ever given up on a plan because you were impatient that the success wasn't coming fast enough?
Instead of focusing so much on how slow the outcome is, start focusing on the journey.
When you do the action you wanted to do, color in the 365 Habit Tracker.
This will help you see that you're showing up and doing the thing and that it's just going to take a lot of reps over time to get the outcome you want.
Everyone's in such a rush all the time. Slow yourself down by using the 365 Habit Tracker.
Deliberately practice these actions and deliberately track the actions for a few months, and this will now just be how you eat. You won't have to search for a new diet. You'll be eating healthy, sticking with it, and feeling good in your head and in your body.
1. Name your pain, pleasure, aspirational identity.
2. Figure out what your aspirational identity does in different scenarios.
3. Do that thing! (Eat the 5Ps!)
4. Affirm you did that thing.
5. Track it using the 365 Habit Tracker.