I want you to picture a drawer or a cabinet in your pantry or in your kitchen.
01:51 And maybe you don't even have to picture it. Maybe you can walk over and open it right now. nside, there's an unopened jar of collagen, a half-used bottle of some supplement that a friend swore by that she lost 10 pounds with.
02:16 You open your phone, and there's three different fitness apps still sitting on your phone from three different months this past year.
02:25 And this week, it's a new workout program that you found on Instagram. Last month, it was intermittent fasting. The month before that, it was keto because your friend lost 15 pounds on it, and you figured, wow, this must be the solution.
02:41 You aren't sitting on the couch just doing nothing, you're trying constantly. You just feel like you can't. Stick with anything long enough for it actually to work.
02:53 Today, I want to talk about why switching your diet and your workout plan every few weeks is actually one of the biggest reasons that you're staying stuck instead of losing fat.
03:05 We're going to break down what the pattern is behind that and what needs to change if you want to be consistent long term.
03:13 You can lose weight. Okay, you can insert the intro here. Before we get to today's episode, I want to tell you about something I'm doing this month.
03:24 On September 29th at 11 a.m. Central Time, I'm hosting a free fat loss workshop. It's called Four Fat Loss Mistakes Moms Make, and this is for you.
03:37 If you're the type of person that you do well in spurts, but you never actually stick with things long term, kind of like we're talking about today, and you've maybe been consistent for a few weeks and then life happens and you're starting over again.
03:52 If any of that sounds familiar, I want you at the fat loss workshop. There is a link in the show notes, or you can go to my website, effectivefitnessforwomen.com.
04:01 Slash fat loss mistakes. It's actually forward slash. If any of that sounds familiar, I want you at the fat loss workshop.
04:12 There's a link in the show notes, or you can go to effectivefitnessforwomen.com forward slash fat loss mistakes. Okay, let's go back to that drawer for a second, or the cupboard, or the cabinet.
04:25 If I sat there and I was with you, and I asked you, based on each of those items that you had in there, the app on your phone or the apps on your phone, the collagen, the supplements, the whatever, and I sat there and I was like, hey, how did you actually respond to these things?
04:44 All these things that you've tried? You probably. You would say, I'm not actually sure because you don't know, because you never gave them a long enough time to actually find out if they worked or if they were the right fit for you.
05:05 And you can say that for diets and workout plans too. You know, how long, I know I did keto in the past, I only lasted for two months on that.
05:13 And I don't even think I lost any weight, if I'm remembering correctly. I think I lost nothing. But my point is: if this is something that you struggle with, you're really not sure if any of these things worked well for you because you weren't able to stick with them long enough.
05:37 To find out, you know that for things to work, you have to actually do it long enough for there to be a change, for there to be that snowball effect of: okay, now our body's actually doing what it's supposed to do, and it's releasing the fat like it's supposed to.
06:01 You don't stick with anything long enough, you're never gonna know. I call this pattern the diet cycle of defeat, and I bet you already know it because let me remind that.
06:15 I call this pattern the diet cycle of defeat, and I'm pretty sure you are already familiar with it, even if you've never heard that name.
06:23 The diet cycle of defeat is. Is where your motivation spikes, usually because you put on a pair of jeans and they just felt really uncomfortable and tight, or as I like to call it, sausagey, or you saw a picture of yourself and you were like, oh my gosh, right?
06:45 So you have this spike of motivation. I can't live with this anymore. So, you go all in. You do the keto, you do the paleo, you do the carnivore or whatever it is popular right now, cut out the food groups.
06:59 You're in the gym, you're like, I'm gonna change it. You're locked in, and then life happens because you have kids and you work, and you have a husband and a home.
07:13 And it's a hard week, a trip happens, whatever it is, something breaks the streak. And then, when that breaks, you get this shame.
07:25 Not just like, oh, I'm kind of disappointed in myself, but you feel shame. And once shame is in the driver's seat, you don't just miss a day, you fall off completely.
07:34 You're like, why am I even doing this? I will never be able to keep it. Keep up with this because you feel so overwhelmed.
07:40 And then a few weeks go by, and then you've fallen off the wagon, and then you start over. You catch yourself in the mirror, and you're like, Ah, how can I let it get this far?
07:53 I don't want to look like this anymore. I don't want to feel like this anymore. And it starts over. The thing that I Realized about this is that if this is you, yes, there's money wasted.
08:10 Yes, there's the time that you lost with missing out on what could actually be working, right? Like, and consistently doing the thing and the progress you could have had, the money that you spent on programs, all that.
08:25 Right, like that's definitely a cost to all this, but I think that the biggest thing, the biggest, let me rewind that this cycle is actually really costly.
08:43 Okay, so we'll rewind the whole section on the cycles, so end with. When I start talking about the cost, this cycle costs you a lot.
09:00 It costs you a lot of money, right? You have all these supplements that you used half of, and then you were like, is this even working?
09:08 And then you forgot about it. And then, you know how that goes. The protein powders, the diet plans, the The workout plans, right?
09:15 The money that that costs you. Okay, then there's also the time wasted. You not being able to stick with the right thing for long enough for it to actually work is costing you.
09:28 It's time, and you're not going to get that back. Okay, so those are very real costs to this, but I think that honestly, the biggest thing is.
09:38 Is what it costs your confidence. Because every single time you fall off, you're not thinking, well, that actually wasn't the right tool for me, or that wasn't the right plan, or I needed something different.
09:52 Most of the time, you're walking away from that plan thinking, let me rewind that. Most of the time, You're thinking, I can't stick with anything.
10:06 I'm just a failure. I'm never going to get this. And every time you repeat that, that belief gets a little more stuck in your brain.
10:21 So the solution to this is not, Oh, let me rewind that. So, if that's striking a chord right now, I want you to think about this.
10:36 This is not willpower, it's not gonna be solved by you being stricter and you just digging in more and locking in more.
10:48 For a lot of us, this path. Pattern is like decades old. It's one diet after another since we were teenagers.
10:57 How many of you guys started dieting when you were 12 or 13? I know I did. That does not undo itself overnight just because you feel like you found a better meal plan or a better workout plan or a new diet.
11:10 Bouncing around from thing to thing actually can feel so. Safer than fully committing to one thing. Because if you never fully commit, then you never find out if maybe your best effort wasn't enough and it really was just you all along.
11:31 Might be a little bit of protection. Let me remind that. Maybe it's just a little bit protective because if you never fully commit and stick with it, then there's always the chance that it wasn't you.
12:02 Been fully committing to one thing. It's one diet after another since we were teenagers. How many of you guys started dieting when you were 12 or 13?
12:15 I know I did. That does not undo itself overnight just because you feel like you found a better meal plan or a better workout plan or a new diet.
12:25 Bouncing around. From thing to thing actually can feel safe. Bouncing around from thing to thing is honestly our normal. If this is you, that's your normal.
12:59 You're always going from thing to thing and it never sticks long term. Okay. So if we don't need more information or a better plan or a new workout program or New supplement, new whatever bottle of whatever someone's trying to sell you.
13:19 What do you actually need? I'm going to tell you: you need to retrain this pattern. You have a pattern, it repeats, it's repeated for decades in your life.
13:35 We have to retrain it. I like to do this really. Small, one piece at a time. Small enough that you can actually master something before you add on anything else.
13:53 I had someone I was talking to, a woman I was talking to, that I she, it was so funny because she described this.
14:02 Pattern in herself perfectly. She called herself a squirrel, going from thing and then to thing and then to thing. And it was a little of everything.
14:12 Oh, I'm doing some lightweights here. I'm walking, or I'm going to try some, you know, Peloton. It was whatever the latest, you know, Instagram person or podcast or whatever, a new supplement.
14:24 She was working out. She was genuinely putting. An effort, but none of that stuff was actually designed for her specifically and for her to stick with long term.
14:38 I want to give you an example of a client of mine. With her, because she came from this all-or-nothing mindset, this I have to go in, I have to do it all, right?
14:49 We started really, really. Really simply. Three days of strength training. And then, in terms of food, we're just taking a picture, just creating that awareness.
14:58 No tracking, nothing else. And once we got that nailed down, we were able to add on other things, but not until we really had the first set of habits ingrained.
15:22 When it's small enough and you do it for long enough that it becomes automatic, that's a foundation for you to build on and add more.
15:31 And this whole thing, like losing weight and losing fat, especially through strength training and trying to really. Optimize your whole body, like be the best you that you can be and achieve the things that you know that you can achieve.
15:50 That takes the snowball effect, it takes a compounded effect of multiple pulling multiple levers. And sometimes, what you have to do is start small enough where you're maybe not seeing a vast.
16:03 Difference initially. We're so addicted to instant gratification. We just, the Amazon package arrives on our door the same day that we order the thing.
16:12 But that's not how biology works, and that's not how long-term success works, in my opinion. If it's going to work for you, you have to stick with it for a long time to get the compounding effects.
16:33 Okay, so that's actually what I want you to work on for this week. I want you to figure out what is the smallest tiny thing that I can literally do over and over and over for the rest of my life.
16:46 What's something so achievable? And make that the thing that you work on. On first. That way, we're retraining this pattern that we built in our brain over years and years and years of stop, start, stop, start, stop, start.
17:03 We're retraining that and we're saying, no, I'm not stopping on this. I can do it because it was a reasonable amount of thing that you could do as a mom.
17:13 I know what that's like to feel like you're. Plate is so full, there's always stuff falling off of it. And you need to make sure that the things that you're implementing, one, are effective, but also are going to be things that you can achieve and give yourself that feedback loop of, I did it.
17:30 Oh, yeah, I did that, I did that. And guess what that does for you? It builds confidence. And then you're like, hey, I did that.
17:37 What else can I do? Because if you would have told me that, you know, I don't know, 10 years ago, I would have five kids, first of all, if you told me I had five kids, I'd be like, what is happening?
17:50 But if you told me I had five kids, and that also I would be so strong and so fit and so consistent with my lifestyle habits.
18:04 I would have been like, there's no way. There's no way I could have five kids and do all that stuff.
18:09 But here I am. Because one step at a time, I gave myself the confidence. I didn't do and achieve all the things all at once and then get the confidence.
18:18 I did one thing. I started with one. That's what I want you to start with. Okay. So if you thought.
18:27 You heard me talking about, you know, the cupboard or the apps on your phone or whatever, the shame, the starting over that pattern.
18:35 And you thought, well, that's basically my life. I want you at the fat loss workshop on September 29th, 11 a.m.
18:43 Central. We're going to talk about why this cycle keeps happening, what to do to actually break the cycle, and it's not going to be more motivation.
18:50 It's not going to. Be a plan that you download. So, whether or not you let me remind that, it's not going to be like some simple plan that you download because, honestly, that doesn't work, right?
19:03 We know that. So, I would love to see you at the workshop for fat loss mistakes that moms make. It's free, the link is in the show notes.
19:14 And Let me rewind that. Your one thing, your action item. Pick one thing, small, boring, that's okay. Master it before you add anything else.
19:47 This could be a consistent bedtime, it could be two days of moving your body or adding, you know, 10 to 20 grams of protein at breakfast.
19:57 That's all I want you to do, and nail that down. Because it's about retraining the pattern in your brain, okay?
20:08 All right, I hope to see you at the Fat Loss Workshop, and I will talk to you next time on the Effective Weight Loss for Moms podcast.
01:51 And maybe you don't even have to picture it. Maybe you can walk over and open it right now. nside, there's an unopened jar of collagen, a half-used bottle of some supplement that a friend swore by that she lost 10 pounds with.
02:16 You open your phone, and there's three different fitness apps still sitting on your phone from three different months this past year.
02:25 And this week, it's a new workout program that you found on Instagram. Last month, it was intermittent fasting. The month before that, it was keto because your friend lost 15 pounds on it, and you figured, wow, this must be the solution.
02:41 You aren't sitting on the couch just doing nothing, you're trying constantly. You just feel like you can't. Stick with anything long enough for it actually to work.
02:53 Today, I want to talk about why switching your diet and your workout plan every few weeks is actually one of the biggest reasons that you're staying stuck instead of losing fat.
03:05 We're going to break down what the pattern is behind that and what needs to change if you want to be consistent long term.
03:13 You can lose weight. Okay, you can insert the intro here. Before we get to today's episode, I want to tell you about something I'm doing this month.
03:24 On September 29th at 11 a.m. Central Time, I'm hosting a free fat loss workshop. It's called Four Fat Loss Mistakes Moms Make, and this is for you.
03:37 If you're the type of person that you do well in spurts, but you never actually stick with things long term, kind of like we're talking about today, and you've maybe been consistent for a few weeks and then life happens and you're starting over again.
03:52 If any of that sounds familiar, I want you at the fat loss workshop. There is a link in the show notes, or you can go to my website, effectivefitnessforwomen.com.
04:01 Slash fat loss mistakes. It's actually forward slash. If any of that sounds familiar, I want you at the fat loss workshop.
04:12 There's a link in the show notes, or you can go to effectivefitnessforwomen.com forward slash fat loss mistakes. Okay, let's go back to that drawer for a second, or the cupboard, or the cabinet.
04:25 If I sat there and I was with you, and I asked you, based on each of those items that you had in there, the app on your phone or the apps on your phone, the collagen, the supplements, the whatever, and I sat there and I was like, hey, how did you actually respond to these things?
04:44 All these things that you've tried? You probably. You would say, I'm not actually sure because you don't know, because you never gave them a long enough time to actually find out if they worked or if they were the right fit for you.
05:05 And you can say that for diets and workout plans too. You know, how long, I know I did keto in the past, I only lasted for two months on that.
05:13 And I don't even think I lost any weight, if I'm remembering correctly. I think I lost nothing. But my point is: if this is something that you struggle with, you're really not sure if any of these things worked well for you because you weren't able to stick with them long enough.
05:37 To find out, you know that for things to work, you have to actually do it long enough for there to be a change, for there to be that snowball effect of: okay, now our body's actually doing what it's supposed to do, and it's releasing the fat like it's supposed to.
06:01 You don't stick with anything long enough, you're never gonna know. I call this pattern the diet cycle of defeat, and I bet you already know it because let me remind that.
06:15 I call this pattern the diet cycle of defeat, and I'm pretty sure you are already familiar with it, even if you've never heard that name.
06:23 The diet cycle of defeat is. Is where your motivation spikes, usually because you put on a pair of jeans and they just felt really uncomfortable and tight, or as I like to call it, sausagey, or you saw a picture of yourself and you were like, oh my gosh, right?
06:45 So you have this spike of motivation. I can't live with this anymore. So, you go all in. You do the keto, you do the paleo, you do the carnivore or whatever it is popular right now, cut out the food groups.
06:59 You're in the gym, you're like, I'm gonna change it. You're locked in, and then life happens because you have kids and you work, and you have a husband and a home.
07:13 And it's a hard week, a trip happens, whatever it is, something breaks the streak. And then, when that breaks, you get this shame.
07:25 Not just like, oh, I'm kind of disappointed in myself, but you feel shame. And once shame is in the driver's seat, you don't just miss a day, you fall off completely.
07:34 You're like, why am I even doing this? I will never be able to keep it. Keep up with this because you feel so overwhelmed.
07:40 And then a few weeks go by, and then you've fallen off the wagon, and then you start over. You catch yourself in the mirror, and you're like, Ah, how can I let it get this far?
07:53 I don't want to look like this anymore. I don't want to feel like this anymore. And it starts over. The thing that I Realized about this is that if this is you, yes, there's money wasted.
08:10 Yes, there's the time that you lost with missing out on what could actually be working, right? Like, and consistently doing the thing and the progress you could have had, the money that you spent on programs, all that.
08:25 Right, like that's definitely a cost to all this, but I think that the biggest thing, the biggest, let me rewind that this cycle is actually really costly.
08:43 Okay, so we'll rewind the whole section on the cycles, so end with. When I start talking about the cost, this cycle costs you a lot.
09:00 It costs you a lot of money, right? You have all these supplements that you used half of, and then you were like, is this even working?
09:08 And then you forgot about it. And then, you know how that goes. The protein powders, the diet plans, the The workout plans, right?
09:15 The money that that costs you. Okay, then there's also the time wasted. You not being able to stick with the right thing for long enough for it to actually work is costing you.
09:28 It's time, and you're not going to get that back. Okay, so those are very real costs to this, but I think that honestly, the biggest thing is.
09:38 Is what it costs your confidence. Because every single time you fall off, you're not thinking, well, that actually wasn't the right tool for me, or that wasn't the right plan, or I needed something different.
09:52 Most of the time, you're walking away from that plan thinking, let me rewind that. Most of the time, You're thinking, I can't stick with anything.
10:06 I'm just a failure. I'm never going to get this. And every time you repeat that, that belief gets a little more stuck in your brain.
10:21 So the solution to this is not, Oh, let me rewind that. So, if that's striking a chord right now, I want you to think about this.
10:36 This is not willpower, it's not gonna be solved by you being stricter and you just digging in more and locking in more.
10:48 For a lot of us, this path. Pattern is like decades old. It's one diet after another since we were teenagers.
10:57 How many of you guys started dieting when you were 12 or 13? I know I did. That does not undo itself overnight just because you feel like you found a better meal plan or a better workout plan or a new diet.
11:10 Bouncing around from thing to thing actually can feel so. Safer than fully committing to one thing. Because if you never fully commit, then you never find out if maybe your best effort wasn't enough and it really was just you all along.
11:31 Might be a little bit of protection. Let me remind that. Maybe it's just a little bit protective because if you never fully commit and stick with it, then there's always the chance that it wasn't you.
12:02 Been fully committing to one thing. It's one diet after another since we were teenagers. How many of you guys started dieting when you were 12 or 13?
12:15 I know I did. That does not undo itself overnight just because you feel like you found a better meal plan or a better workout plan or a new diet.
12:25 Bouncing around. From thing to thing actually can feel safe. Bouncing around from thing to thing is honestly our normal. If this is you, that's your normal.
12:59 You're always going from thing to thing and it never sticks long term. Okay. So if we don't need more information or a better plan or a new workout program or New supplement, new whatever bottle of whatever someone's trying to sell you.
13:19 What do you actually need? I'm going to tell you: you need to retrain this pattern. You have a pattern, it repeats, it's repeated for decades in your life.
13:35 We have to retrain it. I like to do this really. Small, one piece at a time. Small enough that you can actually master something before you add on anything else.
13:53 I had someone I was talking to, a woman I was talking to, that I she, it was so funny because she described this.
14:02 Pattern in herself perfectly. She called herself a squirrel, going from thing and then to thing and then to thing. And it was a little of everything.
14:12 Oh, I'm doing some lightweights here. I'm walking, or I'm going to try some, you know, Peloton. It was whatever the latest, you know, Instagram person or podcast or whatever, a new supplement.
14:24 She was working out. She was genuinely putting. An effort, but none of that stuff was actually designed for her specifically and for her to stick with long term.
14:38 I want to give you an example of a client of mine. With her, because she came from this all-or-nothing mindset, this I have to go in, I have to do it all, right?
14:49 We started really, really. Really simply. Three days of strength training. And then, in terms of food, we're just taking a picture, just creating that awareness.
14:58 No tracking, nothing else. And once we got that nailed down, we were able to add on other things, but not until we really had the first set of habits ingrained.
15:22 When it's small enough and you do it for long enough that it becomes automatic, that's a foundation for you to build on and add more.
15:31 And this whole thing, like losing weight and losing fat, especially through strength training and trying to really. Optimize your whole body, like be the best you that you can be and achieve the things that you know that you can achieve.
15:50 That takes the snowball effect, it takes a compounded effect of multiple pulling multiple levers. And sometimes, what you have to do is start small enough where you're maybe not seeing a vast.
16:03 Difference initially. We're so addicted to instant gratification. We just, the Amazon package arrives on our door the same day that we order the thing.
16:12 But that's not how biology works, and that's not how long-term success works, in my opinion. If it's going to work for you, you have to stick with it for a long time to get the compounding effects.
16:33 Okay, so that's actually what I want you to work on for this week. I want you to figure out what is the smallest tiny thing that I can literally do over and over and over for the rest of my life.
16:46 What's something so achievable? And make that the thing that you work on. On first. That way, we're retraining this pattern that we built in our brain over years and years and years of stop, start, stop, start, stop, start.
17:03 We're retraining that and we're saying, no, I'm not stopping on this. I can do it because it was a reasonable amount of thing that you could do as a mom.
17:13 I know what that's like to feel like you're. Plate is so full, there's always stuff falling off of it. And you need to make sure that the things that you're implementing, one, are effective, but also are going to be things that you can achieve and give yourself that feedback loop of, I did it.
17:30 Oh, yeah, I did that, I did that. And guess what that does for you? It builds confidence. And then you're like, hey, I did that.
17:37 What else can I do? Because if you would have told me that, you know, I don't know, 10 years ago, I would have five kids, first of all, if you told me I had five kids, I'd be like, what is happening?
17:50 But if you told me I had five kids, and that also I would be so strong and so fit and so consistent with my lifestyle habits.
18:04 I would have been like, there's no way. There's no way I could have five kids and do all that stuff.
18:09 But here I am. Because one step at a time, I gave myself the confidence. I didn't do and achieve all the things all at once and then get the confidence.
18:18 I did one thing. I started with one. That's what I want you to start with. Okay. So if you thought.
18:27 You heard me talking about, you know, the cupboard or the apps on your phone or whatever, the shame, the starting over that pattern.
18:35 And you thought, well, that's basically my life. I want you at the fat loss workshop on September 29th, 11 a.m.
18:43 Central. We're going to talk about why this cycle keeps happening, what to do to actually break the cycle, and it's not going to be more motivation.
18:50 It's not going to. Be a plan that you download. So, whether or not you let me remind that, it's not going to be like some simple plan that you download because, honestly, that doesn't work, right?
19:03 We know that. So, I would love to see you at the workshop for fat loss mistakes that moms make. It's free, the link is in the show notes.
19:14 And Let me rewind that. Your one thing, your action item. Pick one thing, small, boring, that's okay. Master it before you add anything else.
19:47 This could be a consistent bedtime, it could be two days of moving your body or adding, you know, 10 to 20 grams of protein at breakfast.
19:57 That's all I want you to do, and nail that down. Because it's about retraining the pattern in your brain, okay?
20:08 All right, I hope to see you at the Fat Loss Workshop, and I will talk to you next time on the Effective Weight Loss for Moms podcast.
