This has been a rollercoaster ride and for my own mental health I will not be doing a diet bet again. Yesterday I was .1 away from my goal and after ending up eating only one large meal mid day I was sure I’d get there. Unfortunately my husband salts things more than I do and I jumped up a full pound this morning. Now I’m feeling like I just want to go all day today without eating so I can weigh in tomorrow but that feels like a very unhealthy mentality. These were fun in my 30s but that time of life is over. Congrats to those who hit their goals and learned new, healthy habits!

I am so frustrated and I just have to stop doing diet bets. At 43yo my body just seems to pick a weight and stick to it and there’s nothing I can do to lose the 5-8lbs I need to. I have been within 0.3lbs of my goal then popped back up again. This weekend I was again less than a lb away and feeling like hitting it in the next week was doable then this morning, popped up again. I like being part of something but I feel like it’s bringing me more discouragement than encouragement. Thanks for listening to me vent.

Happy Friday!

Going into the weekend you may have family dinner or an event to attend and your well meaning friends and family that show their love with food may be there. If have a food pusher in your life don’t feel guilty for saying no for your health and/or goals sake.

Here are a few things to say to the food pushers in your life so you can stay consistent in your nutrition:

- A simple and polite "no thank you"
- Say "no thank you" and then change the subject
- "That looks delicious, but I am full and couldn't eat another bite"
- "Thank you, I had a big breakfast and am not hungry yet but will try some later"
- "I would love try some of your xyz but I am not hungry right now, I would love to take some home for later"
- "I have had plenty, but thank you"

Feel free to share in the comments how you navigate food pushers!

I know some of you are frustrated with the scale, and rightly so. The reality is that number can fluctuate from day to day based on a number of factors:

1. Hormone fluctuations within your cycle can cause water retention and account for a few pounds on any given day.
2. Hard training sessions and soreness will cause water retention in your muscles.
3. Increased carbohydrate intake causes water retention. For every gram of carbs ingested, the body will temporarily hold up to 3 grams of water.
4. Lack of sleep and stress will increase cortisol levels which can stall weight loss or cause weight gain.
5. Increased sodium intake will cause water retention.
6. Weight will be highest at the end of the day after consuming meals.
7. Gaining muscle and losing fat will look like no progress on the scale, even though you’ve made great improvements to your body composition.

As you can see, scale fluctuation doesn’t necessarily mean you're not making progress. While the scale can give you an idea of progress over time, please remember in the long-run to take pictures, measurements, and gauge how differently your clothes fit. Because even if you don’t meet the 4% body weight loss goal of this game, you still will have plenty to celebrate with those non-scale victories!💪?

Happy Tuesday!!

A little nutrition reminder for you all this morning. Bites, nibbles and tastes can have you going over your calorie limit without you even knowing.

How often do you take a bite of the food you are prepping or serving yourself or your family? How often do you find yourself taking a bite of what your kids have left on their plate while you are cleaning up after your meals?

I encourage you the next time you are in the kitchen getting a meal or snack together whether it's for yourself or someone else, take note each time you feel like taking a bite. It's so easy to do and not even realize you are doing it.

Just like everything else on your health journey, the more you practice a habit and are consistent, the more it will stick. So, the more you practice being mindful about bites, nibbles and tastes while you are food prepping for the week, preparing your meals or cleaning up after dinner, the easier it will become.

Happy Monday! How’d the weekend go for you? What’s your focus for week three?

Happy Friday!

Staying on track with your nutrition does not come down to just prepping your food and tracking your macros. Sleep is also an important factor when it comes to keeping your nutrition in check.

Not getting enough sleep can increase the hormone ghrelin which is our "hunger hormone". Think of ghrelin as the little gremlin that makes your stomach growl. Ghrelin increases your appetite and food intake making it harder to consistently make good nutrition choices.

Getting enough sleep increases the hormone leptin. Leptin, unlike ghrelin, helps regulate hunger and helps keep you feeling full.

So...this weekend make sure you are getting enough sleep not only because it's good for your overall health but to help you keep your nutrition on track.

Happy Wednesday!

I’m going to keep saying this because I want it to really stick…

Remember that there is a difference between what you’re trying to accomplish during these four weeks of the DietBet vs. what you’re trying to accomplish long term. In trying to lose a specific amount of weight in a specific time, you have to understand that there will be things you HAVE to give up during this time. You KNOW what you should be avoiding…it simply comes down to what’s more important to you. Your brain controls your cravings and you ARE strong enough to say NO! Remind yourself daily, every hour if needed (set an alarm on your phone) WHY you’re doing this.

In taking these next three weeks to work towards or accomplish a specific goal, you’re learning and setting yourself up for sustainable habits after the DietBet is over. We’re not doing this so you can simply go back to what you were doing before…we’re working on changing your behavior and mentality. YOU GOT THIS!!

👊?💙??