Week 1 | Day Six
What to do if you Couldn’t do No Snacks
AND NO, IT DOESN’T MEAN YOU FAILED, YOU MIGHT JUST NEED TO CHANGE TACk.
There are a number of completely legitimate reasons why doing No Snacks might not be feasible for you as the first thing you do with HABITS.
If this is the case, you have many options available to you + you will still get the same outcome!
So pick one of these + use them in alongside your challenge for Week Two or re-do Week One but with the appropriate modifications below.
1. YOU GOT TOO HUNGRY + FOUND YOURSELF GIVING IN
Of the most common reasons why people struggle to do No Snacks is that they can’t make it to the next meal because they get too hungry. If this is you, when this happens, first make sure you are definitely hungry, if not, would a big glass of water do? Or a cup of tea? And second, make sure you are full enough with your main meals. And then third, go back to Day Four + use my strategies for getting through the hard times. Use all of these strategies together as you enter Week Two + see if it gets any easier.
If you definitely feel that you get too hungry + you can’t do No Snacks, that’s FINE! Continue on to the next point.
2. YOU HAVE A DAILY SCHEDULE THAT MEANS YOU ALREADY GO TOO LONG WITHOUT FOOD (SO DOING NO SNACKS MADE IT EVEN HARDER) OR YOU HAVE IRREGULAR MEAL TIMES, SO YOU NEED TO EAT WHEN YOU CAN (WHICH MAY BE JUST A FEW HOURS AFTER A PREVIOUS MEAL).
Sometimes people who do shift work find that no snacks can be difficult. Or perhaps you simply found No Snacks too hard. If this is you, continue on to next week’s challenge (which will help to ensure you are staying full) but also move to four meals over the day instead of three. If four main meals is too much, have three main meals + just one snack but apply tomorrow’s protein rules to all four meals (the snack can have a half serve of protein rather than a full one).
3. YOU DO A LOT OF EXERCISE + FOUND YOURSELF NEEDING THE EXTRA FOOD.
See the suggestion in Point Two above. You may need to make it four meals or three meals + a snack. Move on to next week + adjust it as described above.
4. YOU TRIED TO DO NO SNACKS BUT ALSO TRIED TO RESTRICT CALORIES WITH YOUR OTHER MEALS + IT ALL FELL APART BY THE END OF THE WEEK BECAUSE YOU FOUND YOU COULDN’T STICK TO IT.
It’s so great that you’re so keen to get results + it’s OK that things fell apart. It’s so easy to run out of puff when you’re trying to lose weight. That’s why you’re here right?
I know you’re keen to see results, but you might find that you’re setting yourself goals that you’re just not ready to achieve yet + that is the very reason why you struggled with weight loss in the past. The HABITS program is designed to build you up so that you make progress slowly + sustainably. Getting results might be slower + I get that you want to see results right away, but it’s important that you give yourself some time to adjust to the changes you are trying to make in your life. Because an all or nothing approach hasn’t worked all that well in the past, it’s time to try something else.
If this is you, you could choose one of two options.
Option One: You can re-do this week (No Snacks) + stick 95-100% of the time to the No Snacks guidelines. During this week, when you’re super motivated, eat as healthily as you can, but when things get a bit difficult, know that you can still eat whatever you want in your meals, just as long as you don’t snack. That way you’ve still achieved your goal for the week but you’ve made the most of the days you’re motivated.
Option Two: You can continue on with next week’s challenge, but incorporate the No Snacks as directed in this week but only do those two things. Remember that next week’s challenge builds on last week’s challenge, so don’t move onto the next week unless you are sure you can do both for at least 95% of your week. Make sure you are full with your main meals. Not stuffed, but full + satisfied.
5. THE RESTRICTION MESSED WITH YOUR MIND + YOU FOUND YOURSELF BINGE EATING BIG TIME.
If you have an eating disorder + doing No Snacks makes this WORSE for you + not BETTER, then I advise you stop the program, consult your doctor, psychologist , counsellor or me + you can be best advised about how to continue ❤. If you are in Australia you can also contact The Butterfly Foundation for support.
Remember, you didn’t fail, you just have to adjust your plan to fit in with your life, not the other way around.
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Sample Food Lists
How to Measure your Progress (+ printable progress trackers)
Printable SOS Plan for Those Difficult Days
Extra Articles + Motivation
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