Who wants to eat their favorite meals all of the time without the consequences of eating your favorite meals all of the time?
Today, I want to share a tactic I call…”Pickles and Onions”.
I’ve been doing this for years and it works (and tastes) like magic.
My favorite food is hamburgers. Give me a hamburger with some crunchy pickles and raw onion, and I’ll be pretty, pretty, pretty happy. (At least, while I’m eating it.) (Though a burger itself is totally MBT approved.)
I don’t need a fancy meal.
I love chicken Parmesan. Delizioso!
I also love fajitas. Nothing like pico de gallo and some fresh guacamole.
It doesn’t stop there…
I’ve been known to occasionally enjoy a tuna fish sandwich with some potato chips.
You might also find me eating ice cream in front of the TV catching up on some shows.
1. I’ve realized that one my favorite things about eating a hamburger is the pickles and raw onion that usually comes with it. Mmmm.
Solution: I eat chicken with raw onion and pickles and it’s almost as good. Sometimes, I’ll just have pickles. Craving solved…90% of the time. Sure, sometimes I really want a burger, and I have one.
Solution #2: There’s actually nothing wrong with having a burger. It’s the bun and fries we (usually) eat with it that get in the way of our goals. So, I’ll often have a burger sans bun + veggies and/or greens. It hits the spot 99% of the time.
2. You know what my favorite part of eating chicken cutlets is? The marinara sauce.
Solution: I make or get grilled chicken with marinara sauce. Voila! I get my fix.
One of my go to meals for dinner is grilled chicken and lots of broccoli with some whole wheat pasta all mixed together with marinara sauce. Yum.
Sure, I have the real thing every now and then. But it always feels better to eat healthfully, and that’s what this is all about. Feeling as good we can!
3. Lately, I’ve been on a Mexican kick. Fajitas are so tasty.
But I realized a big part of it was the guacamole and pico de gallo.
Solution: Sometimes, I’ll eat guacamole and pico de gallo plain. And it hits the spot. Or, I’ll put it on something like fish or chicken. Or, I’ll do lettuce + chicken + pico de gallo + guacamole. So good!
Or, instead of tortilla chips (tortilla chips + guacamole is one of my favorite snacks), I’ll use carrots instead of the chips, and enjoy it with the guacamole. Still so good!
4. A big part of eating ice cream is the cold sensation. It’s soothing.
Solution: Ever try frozen fruit? You can get bags of frozen strawberries or blueberries at the grocery store, and it’s delicious. I’m telling you this works.
5. Sandwiches and chips go hand and hand just like reaching goals and accountability does.
Solution: A big part of the appeal of chips is the C-R-U-N-C-H. Instead, I cut up veggies like carrots, raw peppers, etc. It helps a lot. Chips also tend to be salty. Pickles help here as well. They’re crunchy + salty.
Next time we’re really craving a meal, let’s try to figure out what it is we’re really craving…
Maybe it’s just part of the food — i.e. pickles or guacamole?
Maybe we’re just after a certain sensation — i.e. frozen fruit?
Maybe we just want some C-R-U-N-C-H in our life — i.e. veggies?
What are you favorite meals?
What are your favorite PARTS of your favorite meals? Worth thinking about.
Why would anyone fear losing weight? We all want to be healthy and fit. We all want to look and feel amazing. It makes no sense…until it makes complete sense.
This is a juicy post. If you have trouble sticking with a diet and exercise plan, I’m confident this will give you some “aha!” moments. Being that it’s juicy, I ask that you read it when you have some uninterrupted free time. Let’s get to it.
Without fail, whenever I meet someone and I tell them what I do, the conversation turns to all of the diets they’ve done in the past, including the one they’re currently on.
We all know people like this…
One month they’re eating ONLY xyz. “Nope, I can’t eat any of that. It’s not a part of my plan!” The next month, they’re eating only what they were just avoiding the month before. The next month, they’re only eating grapefruits.
“This is working so well! I lost 2 pounds in the first 2 days! Can you believe this?!?!”
The next month, “The best part about this is that I can eat as much fat as I want AND lose weight?!” as they’re chomping down on a triple bacon cheeseburger.
The next month, “Ya know, I’ve decided I’m going to become a vegetarian. I’m never going to eat meat again!”
The next month…
You get the point.
We all know these people…
…they go from one shiny new fad diet to the next without ever sticking with ANYTHING.
Because 90% of our success (or lack of it) comes down to our psychology. It comes down to our mindset.
No diet that is solely based on the food we eat (which is pretty much every diet out there) will ever solve why we gained weight in the first place.
Food won’t fix our emotional, stress and habitual eating. It won’t fix our compulsive and binge eating.
Food won’t get to the root cause. It won’t address the psychological and mental barriers we might face.
Food certainly won’t change our behaviors and habits. And it won’t change the way we think and react to food.
The best tactics, strategies and frameworks won’t matter if a part of us fears weight loss success. In other words, the best diet and exercise plan won’t matter, if a part of us is scared to succeed. Being overweight and out of shape IS the solution.
“But Adam, that makes no sense. Of courseeee people want to lose weight and be successful!”
Not so fast.
Let’s say in this case, success means using food only as fuel. <—- Good!
Instead of using it as a way to soothe, reward ourselves and suppress feelings. <—- Not what we’re after.
Well, there’s a few reasons why we wouldn’t want to be successful then.
If we’re successful that means:
1. We don’t have food as a way to temporarily escape or quiet our mind at work or home.
2. We might get attention from strangers and loved ones.
3. We’ll have to deal with our feelings such as self-doubt (because we’re actually dealing with our problems/challenges/etc., as opposed to covering them up with food).
4. We’ll have to start acting like the person we want to be instead of wishing and hoping we become that person. What do I mean? We’ll have to live up to what we’re capable of. Because we won’t have the “One day I will…” dream deluding us any longer – while we’re eating ice cream on the couch.
5. We’ll have to find other ways to make ourselves happy besides using food.
These are very real psychological roadblocks.
Here are some from recent conversations I had with clients:
“I get way too much attention when I’m really fit. I’m scared I’m going to cheat on my husband.”
“My mom and I are the same size. She buys a ton of extra clothes. I don’t want to give that up. It’s like a bonding thing for us.”
“I’m scared of dating. I know if I lose the weight, I’ll have no excuse.”
“My husband is scared that if I lose the weight I’m going to leave him. He likes things the way they are.”
“You know, a part of me knows I’m not realizing my full potential. That unrealized potential feels daunting. And it’s so painful. So a part of me would rather be overweight and deal with that, than my unrealized potential.”
Hmmm. It’s pretty clear why many of us don’t succeed, right?
There are endless reasons. I’ve heard them all.
Until we identify and deal with our mental roadblocks, we’ll never succeed. How can we succeed when a part of us doesn’t want to? When a part of is scared to accomplish the very thing we set out to do?
Of course a big part of us does want to succeed. But a part of us doesn’t. That causes inner conflict. And when there’s inner conflict we do the easiest thing of all: take the path of least resistance. What does that look like? As soon as it starts to get uncomfortable, and we feel some emotions, we quit. Then we eventually get sick of ourselves and start another diet and continue the vicious cycle.
We’ll go from one diet to another thinking we’re “lazy” and “unmotivated” and lack “willpower”.
This is when the salesman chimes in, “It’s not your fault!” Uchhh.
But you know what? In this case, it’s not.
Did you know 10% of all bestselling books are diet books? If the books worked, there would be no reason to write them anymore.
Us MBT-ers are smarter than that. We know focusing on tactic after tactic, without the critical mental side of weight loss, is as useless as a screen door on a submarine.
Sometimes, it’s not so obvious what our mental roadblocks are and it takes a little digging. Sometimes it is. But, knowing what they are makes all the difference.
I can help you. This is why we get the results we do.
My question to you: What are your psychological roadblocks?
Message me here and let me know. I’m here to help.
As a former die hard Michael Jordan fan, I still get the chills when I watch this intro video (safe for work). It reminds me of the days when becoming a professional basketball player was still a career choice.
Or so I thought.
Anyway, Michael Jordan’s birthday was yesterday so I figured I’d share a quote of his that has stuck with me.
He said, “You have to expect things of yourself before you can do them.”
If we don’t expect ourselves to stay consistent with our diet and exercise then we certainly won’t.
Expecting things of ourselves comes from self confidence.
I believe the best way to gain self confidence is to actually do the things we really want to do. To follow through on our intentions.
You know, all of those little (and big) promises we make to ourselves. It feels awesome when we make good on our own word. We start to believe in ourselves. We start to trust ourselves.
And we all know the feeling of having been lied to…by ourselves. It’s not a good one.
Some people will promise everything to other people and never break their word…
Yet, some of those people will never keep their own promises. (Although I’m biased this is why I’m such a believer in accountability. I’ve seen what it can do first hand for countless people. This is why I know the MBT program works better than anything else out there.)
Here’s a thought:
Imagine if we kept every promise we made to ourselves? Imagine how we’d feel? Imagine how we’d look?
It would feel pretty empowering, right?
Of course, this is way easier said than done. This is like saying, “Just eat less and move more!”
It’s not so simple.
But, we can do a few things to make it more doable:
1. Committing to promises we know we can keep, no matter what.
I’d much rather you promise us that you’re going to exercise two times per week and actually exercise two times than promise us you’re going to exercise five times but exercise four. There’s something very powerful about sticking to our own word. Part of our goal is to help you rebuild that trust and confidence in yourself.
2. Starting small. Really small.
Let’s not say, “I’ll never eat XYZ again.” How about saying, “Tomorrow, I’m going to choose X instead.”
Not doing something tomorrow is doable. Not doing something ever again isn’t.
2A. Getting even smaller.
For some people, at this time, not doing something all day is daunting.
Let’s use sugar as an example:
Instead of committing to not eating sugar all day, let’s commit to not eating any sugar after dinner tonight. That’s more doable.
Tip: Try having fruit instead. It’s a powerful and effective replacement.
3. Keeping it small.
Once we start to feel the momentum on our side, it’s easier to commit to bigger things. However, we only have so much willpower, no matter how unstoppable we feel. We don’t want to get ahead of ourselves.
Marathons are run mile by mile, no matter how fast we feel. A slow and steady plan that you can stick with beats a “Lose 30 pounds in 3 days” type plan you definitely can’t stick with.
4. Let’s use human nature to our advantage.
The fact that we hate breaking promises to others is to our advantage because we have a system in place that works. (Hello, MBT!)
When you have MBT on your side, what you commit to has to get done…
Otherwise, you’re going to have to ‘own up’ to your Body Tutor. The same person you have your initial phone consult with. The same person who will be with you on your journey day by day giving you support, encouragement and expert feedback.
(Note: MBT won’t make you feel guilty. Nor is it shamed based accountability. We use what I call a ‘Gentle Relentlessness’. We apply just the right amount of pressure. Most importantly, we help you get to the point where doing what you commit to feels effortless because we’re going to help you build habits and behaviors that are sustainable.)
Consistently doing what we promised to ourselves is what leads to self-confidence. And when we know we have a system in place to make good on all of our promises (no matter how big or small), we feel very confident – almost, unstoppable.
We all remember the days of Seinfeld right? I mean it’s still on all the time.
Who can forget the music. (Hear it in your head now?) It was one of my favorite shows. And Curb Your Enthusiasm was a favorite of mine as well. Curb starred the co-creator of Seinfeld, Larry David.
Larry David is hilarious (at least to me), especially, because he doesn’t try to be. And George Costanza was loosely based on Larry David.
LD has good intentions for the most part, as did George. However, it just seems as though their natural self always leads them in the wrong direction. It always gets in the way of their desired outcome.
I remember the episode when George was tying to pick up women and he started doing everything opposite of what he normally would do.
When George did the unfamiliar, and what was uncomfortable to him, he succeeded…to his amazement. It worked! The ladies loved George.
Hmmm! Seems like we can all learn from George…
For example, our usual self might see a cookie and then just eat it without thinking. But, if we acted like George in this instance we’d see the cookie and walk away from it. Or better yet…we’d laugh at it like this. (Video, safe for work.)
Or, let’s say we’re exercising. Our typical self would want to stop as soon as the discomfort/tension sets in.
But, if we acted like George in this instance, and did the opposite of what we’d normally do, we’d ignore the discomfort and keep going for a few more reps or minutes.
Or, let’s say we usually go into kitchen after dinner and open the fridge. But, in this instance, we’d go elsewhere.
“But Adam, I have to go into the kitchen to prepare for the next day!”
Fair enough. In this instance, let’s decide before we open the cabinet, pantry, or fridge what we’re going to get.
Rather than opening it and then deciding what we need or want. Small change but it leads to a different outcome.
Catch my drift?
Try doing the opposite of what you normally want to do. Just for the rest of today. You know, our short term, highly irrational self.
I think it’ll be pretty, pretty, pretty good!
P.S. Tuesday was my birthday. Ayo! To celebrate, I saw Larry David’s new Broadway show, Fish In The Dark. It was very funny. It was like a two hour live episode of Curb Your Enthuisasm.
Do you have an all or nothing diet mentality? This post is for you.
“If I can’t be “perfect” why bother?!”
Soooo, we let one indulgence turn into a whole day (or week / weekend / month) of indulgences.
Let’s talk about the reason why us ‘dieters’ are notorious perfectionists.
If we understand why we are perfectionists, it’ll be much easier to stop the behavior.
The obvious answer: because we don’t like to fail. So by creating unreasonable expectations it gives us an easy way out (aka a perfect rationalization) to stop taking action and quit the program before we can “fail”.
But here’s why most dieters really do this: because change is uncomfortable. (That’s also why most people never do actually change.)
By creating unreasonable expectations it gives us an easy way to remove the INEVITABLE discomfort we’re going to face. (This is why I’m such a big believer in accountability, support and having a system to monitor and track our progress. Because it makes the discomfort a lot more tolerable – or dare I say, comfortable. Yes, I’m biased. But I’ve seen what it can do first hand thousands of times over.)
I have to admit it.
My name is Adam Gilbert, and I am a recovering perfectionist.
And being a perfectionist is not a good thing.
I still have tendencies but I’m getting better…I’m progressing.
Having the attitude of, “I ate really well all day but I just had something that’s not healthy so now I’ll eat unhealthy for the rest of the day” is playing the all or nothing game.
If we play the all or nothing game, we always end up with nothing. Every single time. It’s why I don’t like making absolute statements such as, “I’ll never do xyz again!”
Instead, let’s focus on doing xyz LESS.
There is no such thing as perfection…
There is only progress.
And that’s what life is about. Moving forward, growing, and evolving.
In fact, being a perfectionist is a childlike way of living.
We are not children. We are adults in control. We are more powerful than we think. (Ugh, I know – I sound like a cheesy motivational speaker but it’s the truth.)
Being a perfectionist and having the “If I can’t be perfect, why bother?” attitude suggests that the only position worth having in life is being the winner.
No one likes playing games with a sore loser.
So, if we can’t be the winner, we shouldn’t bother playing the game?
That is a childlike way of thinking. It means that any small improvements in our weight, shape, mobility, focus, energy, and breathing are unimportant.
It means that any changes in the way we think, react, and act around food don’t count.
It means that any changes in the way we think about exercise don’t matter.
No one created the body of their dreams overnight.
Day by day. Meal by meal. Workout by workout. Improvement by improvement. Choice by choice. Daily Feedback by Daily Feedback.
“Progress. NOT perfection.” (This has become a mantra of mine.)
Let’s aim for progress. NOT perfektchin!
P.S. Want to overcome your ‘all or nothing’ diet mentality once and for all? Join my proven program. We’ve helped countless people change their mindset and relationship with food for good. This is why our clients are able to sustain the results they get.