Are you making this weight loss mistake?

MISTAKE: Changing or doing too much, too fast

I know, it's weird to see an image of eating salad & exercising claim those things to be weight loss mistakes but let me explain because is actually really common.

We spend years getting little to no purposeful movement & eating crap; giving very thought to how our bodies are aging, getting larger & weaker/more immobile over time until one day we decide to change.

We want it to happen instantly and we think we know what we need to do: eat next to nothing (food caused the problem after all, right?) and exercise a lot.

We think the less food we eat or the more restrictive we make our diet (heyy there, keto-paleo-low-carb or anything under 1000 calories a day--I'm looking at you guys) and the more exercise we do, the faster we’ll get skinny.

This is what kills us. We restrict food, calories & nutrients so severely and change SO much about what we’ve been doing for years that we’re miserable, physically & emotionally.

We add so much exercise so quickly that it’s a huge chore (at best, at worst it risks injury).

Our bodies & minds are exhausted, our schedule is grueling and it feels impossible to keep juggling everything.

We start skipping exercise because we’re so burnt out, we start slipping "bad" foods back in--since we didn't exercise anyway, right? And before you know it, we’re completely “off track”.

Our experience with eating well and exercising has taught us that it's a miserable experience. We decide we just need a little break & we’ll try again.. when life is less busy or we’re ready or more motivated etc. .We go right back to all the bad habits that put the weight on in the first place, feeling guilty & like we failed.

The thing is, punishing ourselves with a HUGE overhaul of everything we know & do is a recipe for failure... it almost certainly cannot be sustained for any length of time by most people.

🌟THE FIX: start with small changes. Set small weekly goals that are easily attainable (eg. walk for 30 minutes 3 times a week & have a good breakfast) so you not only begin to grow some positive momentum and have some wins but you get the chance to slowly pay attention to the fact that eating well (not restricting/starving yourself) & moving a little more actually feels really great! That's the best motivation in the world to keep it up!

Taking care of your body should ADD to your life, not make you miserable or set you up for injury--make it easy so you WANT to continue doing it because it makes you feel SO good.

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About The Author

Roni Davis
Cognitive Eating Founder

Writer, Producer, Host - It's All In Your Head Podcast

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Roni Davis spent over two decades struggling with weight, food (mindless, emotional and binge eating), an eating disorder, depression, panic attacks, and an anxiety disorder. She's also been a nationally qualified champion figure athlete, written for bodybuilding websites, was featured in a national fitness magazine, by and spent almost a decade helping people transform their bodies as an award-winning personal trainer and nutrition and wellness coach.


After over two decades of her own personal weight & food struggles and almost a decade in the weight loss/fitness industry, Roni left the fitness industry and bundled everything she learned from her own recovery, from her time as a trainer & nutrition & wellness coach with everything she learned in her mindfulness-based cognitive behavior coach training, to create Cognitive Eating.  This allows her to guide and support people to live healthier lives through behavior and habit modification at the brain level, where it counts and will actually stick.

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If you've been struggling to keep weight off or "stick to" healthier eating habits but keep feeling like all you do is fail in this area of life, this is for you.

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NOTE: While counselors or therapists often use CBT to deal with mental illness or a patient’s mental/emotional conditions and/or processing trauma, MBCT & cognitive eating does not. My roll as a coach, in its most simple form, is to encourage, coach and/or act as a facilitator of a client’s self-reflection, decision making, planning for the future, and creating life changes. As an MBCT & cognitive eating coach, I am obligated to refer clients in need of mental or physical health therapy to an appropriate licensed professional.  

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