FastingCHEATCODE

Today’s CHEATCODE: Find an Exercise You Enjoy

Physical activity is an important part of losing weight, even when fasting. Not only does exercise help you burn calories, but it also improves your mental health.

The best kind is exercise you enjoy and can stick to! I love running and tennis.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes help many people stay motivated, but working out on your own is just as good.

Listen to music while you work out to increase motivation. People also tend to exercise longer when listening to music!

⛳️What exercise do you enjoy? Try something new today!

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Today’s CHEATCODE: Learn to Love and Appreciate Your Body

Research has found that people who dislike their bodies are less likely to lose weight

Taking steps to improve your body image can help you lose more weight and maintain your weight loss. 

People who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals

These activities can help boost your body image:

• Exercise
• Appreciate what your body can do
• Do something for yourself, such as getting a massage or manicure
• Surround yourself with positive people
• Stop comparing yourself to others, especially IG models
• Wear clothes you like and that fit you well
• Look in the mirror and say the things you like about yourself out loud

Boosting your body image can help you stay motivated to lose weight!

✳️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight!

If you have an “all or nothing” approach, you’re less likely to achieve your goals

When you are too restrictive, you may find yourself saying “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try to say, “I had a big lunch, so I should aim for a healthier dinner”

Don’t beat yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation.

forgive yourself! And keep it moving. Remember that one mistake is not going to ruin your progress.

When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.

Download my free guide to Intermittent fasting here https://amzn.to/3qIYi7n

Today’s CHEATCODE: Plan for Challenges and Setbacks

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family. 

It’s important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation.

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you. 

Studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer.

Consider using some of these methods to cope with stress: 

• Exercise
• Prayer
• Take a bath
• Go outside and get some fresh air
• Call a friend
• Ask for help

Remember to also plan for holidays, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions. Switch your eating window to the event time so your not fasting.

It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.

What are your healthy coping habits for stress (besides eating!)?

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Start talking positively about your weight loss. Talk about the steps you are going to take and commit your thoughts out loud.

Spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

This help you to take action—eat fewer calories, exercise more and eat fewer high-calorie foods.

Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them!

What positive words help you on your weight loss journey?

➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

📌Today’s CHEATCODE: Make a Commitment!

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⭐️Research shows that those who make a public commitment are more likely to follow through with their goals.

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📌Tell your close family and friends, and share them on social media. The more people you share your goals with, the greater the accountability.

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⭐️Consider investing in a coach, a gym membership or exercise classes and pay for everything in advance! You are more likely to follow through if you have already made an investment.

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📌Making a public commitment to lose weight will help you stay motivated and hold you accountable!

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⭐️What commitment have you made to yourself?

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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🤝Today’s CHEATCODE: Get a Diet Buddy!

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👥People need regular support and positive feedback to stay motivated on their weight loss journey.

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🤝Involve your partner, close family and friends about your weight loss goals so they can help support you on your journey. 

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👥Many people also find it helpful to find a weight loss buddy or coach. You can fast together, exercise together, hold each other accountable and encourage each other throughout the process.

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🤝Having strong social support will help hold you accountable and keep you motivated to lose weight!

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😀Who’s your weight loss buddy?

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #healthylifestyle #lchf #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #ketoweightloss #omad #vegan #ketotransformation #ketorecipes #healthy #ketofood #ketomeals #vegetarian #ketocommunity #ketofam #weightlosstransformation #plantbased

🥳Today’s CHEATCODE: Celebrate Your Successes

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🥳Losing weight is hard, so celebrate all your successes to keep yourself motivated. 

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🥳Give yourself some credit when you accomplish a goal. When you feel pride in yourself, you will increase your motivation

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🥳Remember to celebrate behavior changes and not just reaching a certain number on the scale. 

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🥳For example, if you met your goal of fasting four days a week, take a bubble bath or plan a fun night with friends.

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🥳Additionally, you can further improve your motivation by rewarding yourself

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🥳However, it’s important to pick appropriate rewards.

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❌Avoid rewarding yourself with food.

❌avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

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🥳The following are some good examples of rewards: 

💗Getting a manicure

💗Going to a movie

💗Buying a new running top

💗Taking a cooking class

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🥳Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation.

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #healthylifestyle #lchf #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #ketoweightloss #omad #vegan #ketotransformation #ketorecipes #healthy #ketofood #ketomeals #vegetarian #ketocommunity #ketofam #weightlosstransformation #plantbased

✍️Today’s CHEATCODE: Keep a Weight Loss Journal

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✍️Self-monitoring is crucial to weight loss motivation and success. 

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✍️Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss

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✍️However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk.

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✍️You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

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✍️You can keep a physical food journal or use an app like MyFitnessPal.com. This will also help you to maintain a calorie deficit after fasting until you can do so intuitively.

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✍️Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable!

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #healthylifestyle #lchf #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #ketoweightloss #omad #vegan #ketotransformation #ketorecipes #healthy #ketofood #ketomeals #vegetarian #ketocommunity #ketofam #weightlosstransformation #plantbased

💭Today’s CHEATCODE: How to pick a diet that works for you!

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💬Find a weight loss plan that you can stick to and follow in the long term, like intermittent fasting.

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💭Most diets are based on cutting calories–fasting is an effective tool to cut calories.

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💬Reducing your calorie intake by fasting will lead to weight loss.

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💭Avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight

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💬The following dietary habits have been proven to help you lose weight:

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1️⃣Decreasing calorie intake (fasting helps!)

2️⃣Reducing portion sizes

3️⃣Reducing frequency of snacks

4️⃣Reducing fried food and desserts

5️⃣Including fruits and vegetables

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💭Pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets–intermittent fasting works with any diet!

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➡️Download my free intermittent fasting guide https://amzn.to/3qIYi7n

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #healthylifestyle #lchf #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #ketoweightloss #omad #vegan #ketotransformation #ketorecipes #healthy #ketofood #ketomeals #vegetarian #ketocommunity #ketofam #weightlosstransformation #plantbased