Week 1 | Day Three
Restriction vs Flexibility
Feeling restricted by not being able to eat in between meals?
Here’s four reasons why starting here will help you succeed with weight loss + learn how to think about it differently to make the process easier.
WHY SHOULD I CUT OUT SNACKS ALTOGETHER?
Welcome to day three of the first week! I hope you’re doing really well. If you’re not, it may be because you’re feeling restricted by not being able to snack. If you joined HABITS because you wanted to do something different + get off the rollercoaster approach to weight loss, you may have been surprised when the first thing you had to do was to cut something out of your diet. If you began HABITS with the desire to create something sustainable + achievable, the idea of restricting yourself night seem a touch antithetical. But I assure you, you’ve made the right decision. Let me explain why restricting first + in this particular way is the perfect way for you to begin a weight loss plan.
RESTRICTING SNACKS IS A SIMPLE WAY TO HAVE A QUICK WIN
Restricting snacks is an incredibly simple but powerful way of demonstrating to yourself that you are capable of change. Prior to starting HABITS, you probably knew the kind of things you needed to do to achieve a reduction in calories (meal planning, eating lots of salads, cutting out high energy foods, exercising a lot….) but you just weren’t able to put it all togeher in a way that was sustainable. That’s because if you try + do all of these things at once (if they aren’t a part of your everyday routine), it’s not all that easy to stick to. And if you think about it, it probably is the thought of having to do all of this that can put you off actually doing it in the first place. In other words, it’s not that the meal planning, the salad eating, the exercise doesn’t all equate to weight loss. They do. But it’s difficult to go from doing none of it (or some of it) to doing all of it for weeks on end. So you end up either choosing to do nothing or promising yourself that you’ll do it ‘tomorrow’ but then reneging on your promise in a few hours or days. You end up falling victim to this on it or off it mentality, which is a nightmare for actually getting weight loss done. However, if you choose to practice small, but achievable weight loss goals (like No Snacks), pretty quickly you’ll tip the scales + begin to lose weight + because you’re still allowing flexibility in other areas of your diet, it makes it seem all the more achievable.
2. RESTRICTING SNACKS REDUCES YOUR CALORIE INTAKE WITHOUT YOU HAVING TO CHANGE ANYTHING
When you’re first starting out, it is important to remember that in order to lose weight, something has to change from what you are already doing. It seems like an obvious point to make but especially if you have an already healthy diet + you’re wondering why you’re not losing weight, it’s likely that you’re eating more calories than you are expending (there is a small portion of the population who this rationale doesn’t apply to, but most of us will see results with increasing our nutrient intake + decreasing our calorie intake…more on this later).
Ultimately this means that your current approach to food is either increasing or sustaining your weight, so it is important to remember that for HABITS to be successful it has to teach you a way to eat a lowered calorie diet in a sustainable manner. Now, you could go on any diet to do that, but the trick is to identify an approach that not only reduces your calorie intake, but also helps you to stick to it long enough for you to lose the weight AND prevent you from putting it all back on again once you’ve finished.
Beginning with No Snacks aligns you with this purpose. Why? Unnecessary snacking quite often contributes to unnecessary calories (how often have you had a snack even though you weren’t all that hungry??), thus cutting them out is a really simple way of reducing your calories. At the same time (and this is the important bit) eating No Snacks provides you with complete flexibility in your other meals so that you don’t feel like your throat has been cut at the very beginning of a new program. In other words, No Snacks is a way of creating a simple cut in calories without you having to make more complex changes to your current way of eating - meaning you’re more likely to be able to do it long term!
3. MAKING NO SNACKS A HABIT IS A FANTASTIC WAY to ACHIEve WEIGHT MAINTENANCE LONG TERM
The third reason why its important that you start with No Snacks is because it’s a habit that becomes a great baseline for you to return to if you’re struggling. What do I mean by this? As you continue to practice other weight loss habits (that get a little more intense), if on any day later on down the track you stop HABITS or take a break or have a few difficult days in a row, you can simply return to No Snacks for a day, a week or even a month + still feel like you haven’t given up. Instead of feeling like you failed altogether, you show yourself simply that you can succeed even if you’re not doing all of the things that you need to do to lose weight. It’s a much gentler approach to getting ‘back on the wagon’. Once you’ve succeeded again with a few days of no snacking, you’ll find it much easier to integrate a second change back into your regime + start to lose weight again.
4. MAKING NO SNACKS A HABIT IS WORTHWHILE
It is for these three reasons that cutting snacks out first will benefit you. Most people end up putting a snack back in later in the program, but they do so with with a renewed sense of whether they are hungry or not + they do it with a much more balanced + considered approach to the type of food they are eating. By then, your snack contributes towards your weight loss goals rather than hinders them.
If, however, this article doesn’t help you look at No Snacks differently + you’re still really struggling, you can skip ahead to Day Seven. On that page, there are a number of different ways you can modify this week. Choose the one that applies as close to your situation as you can + restart your week. You’ll still get the emails for week two, but you’ll be able to open them when you’re ready.
I hope this was helpful + please comment below or in the Facebook page if you’re still struggling. I’m here to help!
Still finding it hard?
TOMORROW’S CONTENT WILL BUILD ON THIS WITH A FEW EXTRA TRICKS TO MAKE THINGS EASIER!
Or comment below and I’ll help out!
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Sample Food Lists
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Printable SOS Plan for Those Difficult Days
Extra Articles + Motivation
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