10:40:43 Hey friends, welcome back to the Concierge Weight Loss Podcast. I'm Kara, and today we're tackling one of the most frustrating patterns I hear from clients.
10:40:51 All the time. It goes like this. You start strong on Monday, sticking to your plan. You're determined, maybe even excited.
10:40:59 But by Friday night, things start slipping. The weekend hits, life happens, and suddenly by Sunday night, you're saying, well, I'll just start over on Monday.
10:41:07 Usually that, for me, was a cue to then eat all the things before I had to be good again on Monday.
10:41:14 Can you relate? If you've ever felt stuck in that cycle of starting over every week.
10:41:19 Today's episode is for you. I'm going to share the number one habit that can break that pattern and finally help you build consistency.
10:41:26 And here's the good news. It's simple. It doesn't take much time, and you can start it.
10:41:31 Today. Let's talk about why this happens. Most of us go into Monday with this big burst of energy. We tell ourselves, this is the week. I'm going to eat perfect.
10:41:42 I'm going to be good, no sugar, no snacks. All the healthy things. But what happens?
10:41:48 When you try to be perfect, it feels great at first, until real life shows up.
10:41:53 Maybe it's a stressful workday, a last-minute dinner with friends, or just being tired.
10:41:58 On any given night. And when you break one of those strict rules, your brains as, well, I already messed up, so I might as well just give in.
10:42:06 I might as well start over on Monday, or tomorrow, or the next month, or the first of the year, whatever it's saying.
10:42:13 That's all or nothing. That's the all-or-nothing cycle. It's exhausting, and the worst part? It keeps you from ever.
10:42:21 Building real consistency. So, what do you actually need?
10:42:25 You need a way to plan your food and your habits that's.
10:42:29 Actually simple. Doable, and forgiving enough. To handle real life.
10:42:35 The number one habit that stops this Monday, start over cycle, is making a plan.
10:42:41 Now, before you roll your eyes and think, I don't have time for that!
10:42:44 You said I didn't have to count calories, you said I don't have to… Follow some crazy plan. Let me explain.
10:42:51 This isn't a detailed meal prep or a strict diet plan.
10:42:55 This is a quick 2-minute practice where you decide ahead of time.
10:43:00 What am I going to eat? Maybe for the week, or for the day. I used to do it all the time before I would buy groceries, so it doesn't have to be that.
10:43:09 That, uh, time-consuming. It doesn't have to be that hard. Or imposing.
10:43:15 So you ask yourself, what am I gonna eat? And how do I want to show up for myself?
10:43:20 Ask yourself those two questions each day. That's it. Simple. When you make a daily plan, 3 powerful things happen. You give your brain direction.
10:43:29 Instead of making food decisions in the heat of the moment.
10:43:32 You just… you already know your plan. You don't have to make a decision.
10:43:36 I get decision fatigue, so I love this. I don't have to think about it again.
10:43:40 You stop relying on your willpower. That's the second one. You've already decided, there's less drama when the cravings hit. So when those powerful cravings.
10:43:51 You're like, yeah, I feel you, I see you. But I already made a decision. And number three, you build trust. Trust with yourself.
10:43:57 Every time you follow your simple plan, I did say simple, you reinforce, I can do this!
10:44:04 I can keep promises to myself. And guess what? If you don't follow your plan perfectly, that's okay too.
10:44:10 The point isn't perfection. The point is building consistency.
10:44:15 The point is that you've learned. How to do things for yourself.
10:44:19 When you're busy, when things are crazy. You learn to listen to what you like and what you don't like, and what's important and what's not. And that's how it becomes part of your daily plan.
10:44:30 Because you for sure are gonna think for yourself. In a way that's super compassionate, super loving, giving you everything that you want and need.
10:44:39 In a way that supports your weight loss. So how do you make a daily plan? How do we actually do that, right? Let me walk you through it. Step 1. Write it down.
10:44:50 Grab a notebook, grab your phone's app, uh, a note. Sticky note, uh, maybe you have a whiteboard on your fridge.
10:44:59 Or, I have worksheets that I give my clients to help them think through this.
10:45:04 So just put some pen to paper or words on a screen.
10:45:07 Step 2. Plan what you actually want to eat, not what you think you should eat or supposed to eat, or have to eat.
10:45:14 If you want pizza tonight, put pizza on the plan! If you know you have a lunch meeting.
10:45:19 Plan for it. Keep it simple. That's the third step.
10:45:23 Keep it simple. This isn't about tracking calories or macros, it's not about a perfect plan to help you lose weight. The most efficient, fast way.
10:45:33 This is just deciding something ahead of time. And Step 4. Stick to your baseline. Even if the day gets busy or stressful.
10:45:42 Your plan is your anchor. It helps you in so many ways.
10:45:47 So, here's the most important part. If you don't follow your plan perfectly, you don't throw it away. You assess what happened, you learn from it.
10:45:54 And you keep going the next day. You take all that knowledge.
10:45:58 And you make tomorrow even smarter. Not a way to pay back what you did yesterday.
10:46:05 But just… you know yourself a little better now. You've experienced something a little different.
10:46:11 Take that experience, that knowledge, apply it to the next day.
10:46:15 That's how consistency is built. So, let me share a quick story. I had a client who used to restart pretty much every Monday for years.
10:46:23 She's like, Kara, I can be good for, like, maybe 3 days.
10:46:27 And then, it's like I lose all control. When we started working together, I gave her one assignment. Make a plan.
10:46:35 With anything and everything you might want to eat. At first, she thought it was too simple. It wasn't gonna work, right? You don't know what kind of things I'm gonna put on there.
10:46:45 Good, put them on there. But after a couple weeks, she started to notice something.
10:46:50 She wasn't having to think so hard about food all the time.
10:46:54 She had a guide for her day. And even when she didn't follow the plan perfectly, she learned from it instead of giving up.
10:47:02 Within a few months, she wasn't starting over every Monday anymore. She was consistent, and that consistency.
10:47:09 Is what finally got her results. There's some more in there. She had to learn that she could give herself permission for foods, and…
10:47:17 That she wasn't good or bad if she made it or followed it, or didn't, or… there's so many different little caveats in there.
10:47:24 But just make the plan. Make the plan for what you like, for what fits into your schedule.
10:47:30 So, here's your action step. Before you go to bed tonight, make a daily plan for tomorrow.
10:47:37 And keep it simple. Write down what you want to eat, and how you want to show up for yourself.
10:47:42 And then tomorrow, follow that plan. In the spirit of the plan, as best as you can.
10:47:48 And if it doesn't go perfectly, don't quit. Find something to learn from it. I call it Assess and Adjust.
10:47:55 I want you to look at what actually happened. See what you could learn from it, what you could try to put in place for the next time, because we always know there's a next time, right?
10:48:04 So, assess, and then adjust. And then try again the next day.
10:48:08 That's how you stop starting over every Monday. That's how you build the kind of consistency that leads to real, sustainable success.
10:48:17 And if you want help putting this into practice. That's exactly what I'm going to be teaching inside my brand new program.
10:48:25 The Sustainable Success Program. Catchy, right? It's a 12-week group coaching program starting this October and running through December, which means.
10:48:34 You'll have support through the holidays, when it's usually what I hear is the hardest.
10:48:39 To stick with habits, to stick with losing weight. Instead of waiting until January to start over and get serious and go all in.
10:48:49 You'll already be ahead. You get all the details.
10:48:53 And you can join the kickoff, that first round of it, at CoachingCara.com forward slash success.
10:48:59 All right, friends, remember, it's not about being perfect, it's about being consistent.
