Why meal plans for weight loss don’t work long term

 

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Hey, mama! I sat down with a friend of mine a while back, and we chatted about our experience with meal plans and former diets.

The bottom line?

Meal plans don’t work long term, and today we are diving into why that is.

Sure, you may get results for a few weeks, but for the vast majority of women, meal plans are simply another diet masked as a healthy lifestyle.

In this week’s episode, we talk about how you can swap out your meal plan for a more sustainable and relaxed way of eating. So that you can live more life, stress and obsess over food and your weight less.


 

If you’re brand new to the concept of Intuitive eating, and you want to learn more about how you can incorporate mindfulness into your food habits, I want to invite you to check out the brand new ebook I’ve created. It walks you through a simple framework so that you can start creating more freedom around food while prioritizing your health and wellbeing. No bingeing, no restriction, no tracking your food necessary!

IG: @alishacarlson_
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Web: alishacarlson.com
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Learn how to hack your habits as a busy mompreneur

It’s no secret..habits are the way to go if you’re a busy mompreneur who doesn’t have a whole lot of time to spare tracking macros, counting calories, or obsessing over the number on the scale.

Before I discovered the power of habits, I was slave to diet culture. Always looking for the next ‘wellness’ craze to help me be my healthiest, fittest self. What I got instead, was food obsession, body insecurity, and massive time/ energy leaks.

 

How to know it's time to break up with the scale (1)

Here’s the thing most experts aren’t telling you…you can hack your ‘un’healthy habits to create healthier habits in their place. Your life is made up of daily habits—some are helping you reach your goals in life, while others are slowly taking you further from them.

But every single habit started somewhere, and has the exact same habit loop. You just need a little self-awareness, mindfulness, and intentionality to kick start your healthy habits.

If you’re tired of trying so hard to follow the rules of the latest diet. And you’re over trying to use willpower to get you to your goals, you gotta listen to this episode.

Grab a cup of coffee or a glass of chilled rose, and meet me on the show.

 

Don’t forget to subscribe and leave a review to help this show get in front of even more women!

 

Wanna learn more about the non-diet lifestyle and The Strong[HER] Way? This is where you can learn more about how you can jump start your mindful eating journey with my 30 Day Challenge. And, you can get it for less than a $1/day.

And if you’re on social, you can find me here…

FB:https://www.facebook.com/thealishacarlson
IG: https://instagram.com/alishacarlson_
LinkedIN: https://linkedin.com/in/alishacarlson

1 Energy boosting tip for busy moms that you probably haven’t tried.

confetti cake cookie bars

Hey, mama! Can I tell you something 🤫You DON’T have to earn that brownie (or any food for that matter)

One thing I never expected when I ditched the diet fueled thinking  was how much more mental energy I would have.🤯

I honestly didn’t realize just how much energy I spent every single day doing mental math on calories in vs calories out. ⚖️

I know it probably sounds a little obsessive, but I used to meticulously count every calorie, macro, or point I put in my mouth or that I burned.
🍟🔥

I was so worried about doing it ‘perfectly’ and still maintaining a calorie deficit to keep the gains coming. I was always thinking about ways I could somehow ‘cheat’ the system and still get results, hello #cheatdays.💪🏻

Without even thinking about it, I would often find myself rewarding my hard work in the gym and my strict commitment to my meal plan with weekend binge sessions or a little extra here and there because I thought had ‘earned it’. 😑

Ultimately though, this was just sabotaging my efforts throughout the week.

Sadly, this is such a common problem the ambitious mamas I work with face as well.

They workout 🏋🏼‍♀️
They watch what they eat 🤔🥦
They are essentially doing it all ‘right’…but without fail, they still end up using food as a reward.

It’s not my client’s fault, it wasn’t my fault, and it’s not yours either.💁‍♀️

We have been conditioned to think we have to earn our food (You DON’T by the way). There are messages all over Instagram and the internet sending us the message we have to earn the splurges or we have to earn the right to indulge.

Of course, I’m not advocating for a free for all either all the time because I don’t believe that serves us either in the long run.

But as long as we are operating in the mindset of earning our food, we will make our choices based off of what we think we deserve rather than making choices with self-control and our best in mind. And end up draining our energy in the process. Which is kind of the opposite of what why we’re working out and making health conscious choices in the first place.

When we are doing things by the book and operating under the mindset of using food as a reward, it subconsciously triggers the feelings you’ve ‘earned’ the brownie.

But because of such restriction throughout the week, we often times over-reward. Instead of eating ONE brownie and being totally satisfied, we scarf the tray and end up feeling pretty crappy about ourselves afterwards.

When you remove the idea you have to earn your food and you stop tracking what you burn vs what you eat, you can eat the foods you would normally reward yourself with mindfulness and a weird sense of peace.

⚡️There is no guilt for messing up again.

⚡️There is no out of control binge sessions happening.

⚡️You can eat the food in the right amount for your body, and move on with your life.

If you want to experience that kind of freedom around food, I can help. Click the link below to get started.

Non-dieting tips for beginners: learning how to become a more mindful + intuitive eater simply

Hey girl! So you’ve decided you’re over counting calories, fed up with tracking your macros, and ready to break up with the scale for good…but you have no idea where to start…

If that is you, you’re in the right place!

On today’s show I share some of my top non dieting tips for beginners.

You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction.

I promise you, it’s so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you’ve ever tried.

Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine–depending on the time of day 😉 and hit play!


 

You listened and you’re ready to take the next step…

and if you want to hang out on social, you can find me on:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

For inspiration:

Pinterest: http://pintrest.com/alishacarlson 

What you need to know when getting in shape for the summer…read this before you start your next diet

Let’s be real for a minute… now is the time of year we’re all kinda starting to think about what we are gonna look like in our summer clothes.. even if we’ve started to leave diet culture behind👗👙

And the knee jerk response may be to cut calories, slash carbs (because, hello—they make you fat), and kick the workouts into high gear for max calorie burn. 🔥

👉🏼But if you’ve ever done this in the past, you probably remember how well it didn’t work.. at least not long term.

Sure, it *may* work for a week or even a month—depending on how high your tolerance for discomfort is.🤷‍♀️

But eventually we cave. And this diet cycle is what keeps us stuck.♻️

Subconsciously I think I still have some carb-phobia happening. And it’s been sabotaging me in the worst way 😑

Anyone ever have those days when the afternoon or evenings hit and you’re like 🔊“gimme all the carbs”?!

🤐When we restrict whether intentionally or not, it sends the signal to our bodies food is scarce and to protect from starvation our body seeks the quickest source of energy—

C A R B S 🍰🍩🍞

Don’t be afraid to switch it up. Your nutrition journey is like one big experiment.

Tune into the video below to see how I’m navigating this in my own Mindful Eating Project..

 

Tired of counting calories? Tracking your macros?

Tired of super strict detoxes and diets?

You’re over logging your food in any way…

If you’re ready to learn how to make conscious food choices, have more energy, and live a healthy lifestyle…easily, simply, and minimally

Sign up below to get my brand new nutrition guide for FREE!

 

So how often should you be eating anyway?

How do you know when it’s time to feed your body?

–Is it a time on the clock?
–Every couple of hours as your nutrition plan permits to “keep your metabolism high”
–Only during your ‘feeding’ window with intermittent fasting?

Believe it or not, there is SO much confusion around when and how often we should and should[not] eat.

Some people say we should eat every couple of hours to stoke our metabolism.

Others say that eating frequently could actually be bad for us because it keeps your insulin levels too high–so they advocate for fasting.

Want to know the simplest way to know when it’s time to eat?

:: When you’re hungry ::

It’s not near as sexy as all the other messages out there, but it’s kinda the OG system we were created to run on.

Think about it for a sec…babies cry when they are hungry, and they stop eating when they are done.

Why, as adults do we complicate it so much??

Depending on how much ‘dieting’ you’ve experimented with, you may have a hard time knowing when you’re hungry…and when you’re not.

Check out this hunger + fullness scale, I made just for you 😘

It takes practice to eat by your body’s cues. So don’t worry if you can’t do it perfectly today, just practice a little more awareness, and come back to this scale over and over as needed (you can even save it).

PS. By the way, if you want to learn more about how you can become a mindful eating ninja, let me know. I’ll hook you up!