Hey there. If you've been stuck on the diet roller coaster—starting, stopping, and starting over again—I want to help you step off. Whether you've been bouncing from plan to plan for a few months or a few decades, you can change things right now. You just need a better approach. Not stricter rules, not more restrictions... just better strategy and self-awareness.
The first thing I want you to do is download a food tracking app. I use MyFitnessPal because it's free and has a barcode scanner, but pick one that works for you. And don't worry, we're not jumping straight into hitting calorie goals or eating "clean." For the first two to three weeks, you're just collecting information. Track what you eat and drink. No good foods, no bad foods... just data.
This is how you shift your mindset. Fitness and weight loss are about collecting information, reviewing it, and adjusting when needed. After a couple of weeks, you'll have a better picture of your current habits. Maybe you’re averaging 2,200 calories a day and drinking 100 ounces of water. That becomes your starting point.
Then we set goals—not from an ideal, but from your current routine. Your calorie target stays at 2,200, but your successful range becomes 2,000 to 2,400. Why the range? Because rigid goals can backfire. A 200-calorie cushion gives you breathing room and still leads to progress. Same with water. If you average 100 ounces, set your baseline at 80 ounces a day.
Once you’ve got your range, it’s time to track progress. We’re talking about waist measurements, progress photos, and weight on the scale. Then every two to four weeks, you compare those numbers. If the scale doesn’t move but your waist measurement drops, that’s a win.
Even if nothing changes for six weeks, stay the course. Then, and only then, consider adjusting your calories by 200. You’re making informed changes—not reacting out of frustration or panic. If you go through the full 10-week process and still see no change, reach out to your doctor. You might also want to reassess how you’re tracking, especially if you eat out often or cook meals without measuring.
This process isn’t flashy, but it works. The tradeoff? Ten weeks of intention for the next ten years of peace with food. You’re not dieting anymore. You’re learning how to eat based on what works for you.
Ready to stop dieting for good and start building something sustainable? Join me inside The YLF Experience and let’s figure this out together.