Eat what you want and still get results

Consumption should not suck.

This may seem obvious, but let's just imagine it: For so many women, the concept of lunch time itself carries a ton of luggage, whether it be scrambling to try an insufficient meal plan or a bundle of guilt and shame. after "" or go "out of plan."

And that's really very bad, because we all deserve to enjoy the way we eat.

Improving your diet should not require you to nail your way through every meal, eating foods you don't like, all while wanting a slice of cheesecake.

(Nor should it include lying down at night to yourself, because you ate a slice of cheesecake.)

You can improve your diet while still enjoying foods of all kinds, including those commonly considered "forgiving" or "used foods".

Correctly. Pizza. Donuts. French fries. Ice cream. None of these are "bad" foods. It is only a matter of your personal priorities and choices.

Here's how to find the balance that works for you according to your preferences, priorities and goals.

You are responsible

Before we go any further, let's make one thing very clear: It is up to you how you eat. Not only me. Not to some type on the Internet. Not to anyone else.

(This is something that surprises many GGS Coaching customers at the beginning of their travels with us! However, we appreciate the autonomy of every woman to make the choices she wants for herself and that includes food!)

Due to the large part of the casual conversation about food, many people have the habit of being labeled "good" or "bad" based on their choices for food or drink. Similarly, some foods appear to have magical properties and are characterized as 'detoxifying', 'super' or 'miraculous' foods, while others are demonized as 'fake' or 'rubbish'.

Here's the thing: Food choices are nothing more or less than personal preference, and a person's self-esteem is unrelated to those choices.

Food does not have the power to do us good or bad. It has no intrinsic moral value.

So when it comes to food choices, instead of thinking of foods as "bad" or "good", try to shift your thinking to yours goals and what you you want for yourself.

For example, is your goal to build strength or muscle mass? Do I lose fat? Manage a health condition? Improve your energy and focus? Or just enjoy your food and life?

Depending on your priorities, you can choose to be more or less restrictive with your food choices. For example, it may be useful to consider nutritional flexibility in a continuous environment, with a more restricted diet at one end and greater flexibility at the other.

Suppose you are trying to manage a medical condition with a prescription. In this case, it may be worth limiting yourself to certain foods to achieve a desired health effect. Or if you have fat loss goals, you may be focusing on creating a calorie deficit and therefore you may have realized how much calories you are consuming.

At the other end of the spectrum, if you focus on gaining mass – or just having fun and enjoying new food experiences – you can choose to be less restrictive.

After all, food can be part of a powerful experience. Distributing a meal or treating it with others can be extremely enjoyable and healthy, regardless of whether you eat a food that cannot be described as "healthy".

Bottom line: Food is not "bad" or "good" and it is up to you to choose what is best for you.

And you know what? What's best for you can change completely depending on the situation – talk about freedom!

What can be "served" like action? What about what GGS Coaching client Janice shared:

"I ate ice cream and drank white wine for dinner tonight. I did it with 100% conscious intention. However, I didn't finish my ice cream and stopped in a glass of wine. I put my ice cream in the freezer and left the wine for tomorrow. I felt like" I had enough of both and stopped. I felt zero guilt about not eating protein, fiber or vegetables for dinner.I feel 100% satisfied with my choices to start and stop my activities. And I'm extremely happy and satisfied today. I know that tomorrow I will wake up hungry one for a nutritious breakfast. "

With that in mind, here are some strategies you can use – and pile on one another – to help you decide when and if you want to "indulge" in certain foods.

Strategy # 1: Make a conscious choice

Quick science lesson. Let's look at Newton's third law: For each action, there is an equal and opposite reaction.

Option → Consistency

Okay, that's natural enough for now. What we are really talking about here are choices and consequences, with consequences ranging from positive to negative.

If you haven't spent much time figuring out how different foods make you feel, this is a good opportunity to get curious. Food affects us in a variety of ways physically, mentally and emotionally. As you approach "complimentary" foods, think about what can happen as a result of eating this food and what will happen if you choose not to eat it.

Let's look at an example of a choice and its consequences.


Going out for pizza and beer with friends on Friday night.

Possible positive effects

  • Having a lot of time with your friends.
  • Enjoying food and drinks.
  • Enjoying a night out.
  • Wearing something fun.
  • Leaving loose and reducing pressure.

Possible negative consequences

  • Feeling slow the next day.
  • Having digestive problems.
  • Can not think clearly.
  • They suffer from a headache.
  • Feeling cravings for sugar or carbohydrates.
  • She is not sleeping well.

The consequences can be positive and negative. They can be physical, affecting your body and your physical abilities. psychological, affecting your ability to think and reason. and emotional, affecting your mood or your prospects. They may concern your social life or your relationship with others. The consequences can be short-term or long-term.

The real power here is in making the decision. Whatever you choose, you are the one in charge. And that is an empowering feeling.

There is also great value when you only take a brief moment to pause, consider the consequences and make the decision. Pausing allows us to pay attention and raise awareness of our choices and priorities.

Pausing also lets you know more about what moderate desserts looked like to you. This way, you can experiment and evaluate when it is worth avoiding situations. Pausing helps you get to know yourself and learn your patterns of behavior so you can fully enjoy the way you eat with less stress and worry.

Strategy # 2: Observe the results

After considering your choices and the consequences that follow, you will begin to gain more knowledge about the effects of certain foods.

Remember, just because a food has a negative effect does not mean it is a "bad" food, just as a food with a positive effect does not mean it is a "good" food. Similarly, it has no negative consequences You're bad. The consequences are exactly what happens as a result of choice – something like a science experiment.

Expanding your understanding of the consequences and effects can help you decide which foods work for you most often than the ones you choose to have only once.

Foods that do not have serious adverse effects may be the foods you often choose, while foods that have more adverse effects can be saved for special occasions.

For example, having a square or two of high quality chocolate a few times a week can be something that satisfies your sweet tooth and reduces cravings, while burning it a few times a week can cause additional sugar pain and can offers more energy) per serving than you want.

"What if I can't stop eating certain foods?"

As we said earlier, you are in the driver's seat. But the truth is that sometimes it doesn't feel that way.

If you've ever opened a pint of ice cream or a family size chip bag, it flashes and you find out it's gone, you know what I'm talking about. Our behavior around certain foods – which we may regard as "subsidies" or "treats" – can feel difficult to control. We say to ourselves that we will only have a couple of tweaks, and then we will find the food unstoppable.

I'm talking about things like:

  • Grilled products (biscuits, cakes, pies and other desserts)
  • Fried foods (fried potatoes, donuts, chips, mozzarella sticks)
  • Pizza
  • Chocolate and caramel

What happens in this situation? Well for beginners, it's not that there's something wrong with you. The food was designed that way.

In most cases, foods that we consider to be exemptions, treatments or unwanted foods are high in energy (calories) and are usually high in carbohydrates or fat. Their flavors are usually sweet or savory and the foods themselves often process a lot. This combination usually blinks at our tastes and pleasure and reward systems in our brains, which makes us want these foods more than others.

From a biological point of view, this makes sense. People naturally look for energy-dense foods and experience a dopamine hit (a hormone that feels good) when eating desserts. (That's why you can feel full, but then walk near an oven and start sifting over a slice of fresh bread or a hot cookie in the oven.)

In other words, these foods outperform our natural satiety system, making them really easy to eat more.

If you find yourself unable to resist certain foods, the choice is, of course, yours. You may choose not to keep some food at home or to avoid driving out of the bakery or pizzeria at night. Or you can make a conscious choice to enjoy eating, understanding and accepting the result. It all depends on your personal priorities and the choices you want to make for yourself.

Strategy # 3: Know your patterns

As you continue to focus on your choices and consequences, you may start to notice patterns. Great – this is more useful data to add to your science experiment.

Understanding how foods affect how you feel and function in your life is helpful as it can help you make more informed decisions. If you find yourself eating more than you want or eating foods you don't really want to eat, it's worth considering why and what happens in these scenarios.

It's definitely a process, but a worthwhile one. As one of our clients GGS Coaching says: "When I felt I couldn't have anything, the resistance just pushed me more into that food and I would overdo it and then tell myself about it. Now I want to stop asking myself questions about whether I want to enjoy something now or wait. I feel like I'm more in control. I still have some issues with some things, but I've made tremendous progress overall. "

Here are some common situations, with possible solutions to experiment with.

Fear of loss (FOMO)

Do you regularly go to sea with your diet choices simply because of "special" cases?


  • "I always have a dessert at my mom's house because she's an incredible baker, even if I'm not hungry after a main meal."
  • "I always have cocktails when I go out with friends even when I don't really feel like drinking."

Possible solution: You may remember that many meals and dining options will be at your disposal again. If you go now, more may be available later when you want it.

Problems with access to too much

Having trouble checking your portion size if you have many portions available?


  • "They lose track of how many salsa chips I eat when I go out for Mexican food and a band while I eat them simply because it's in front of me."
  • "I got a whole lot of cookies and I ate two, and they ate two more because they were in the kitchen."

Possible solution: If situations like these ring a bell for you, you can consider buying individual portions instead of multi-service packages, sharing large portions of food with others, or freezing extra portions for later. If you're out to eat, add a portion to an appetizer plate so you can increase your awareness of how much you eat.

Identifying some of the food-related patterns can help you make changes in the future, especially as you decide whether or not to eat your favorite foods.

Strategy # 4: Tune in to your true hunger

As you look at your dietary patterns, consider the following: Do you eat according to your hunger or appetite?

If you are not familiar with discrimination, hunger and appetite are not the same thing. Real hunger is a message from the body that you need food from food. Appetite is a psychological desire for food that is often triggered by an environmental motto – such as walking past a bakery or eating a commercial.

(By the way, these are both different from saturation, which refers to the level of satisfaction you get from what you eat).

Here are some ways in which appetite can appear for many people:

  • "I'm not happy with what I ate after a meal and I often arrive for extra food even if I'm not hungry to 'fill a void'."
  • "I eat good round meals, but I have a strong anger about enjoying the evening."

Sometimes, you may find yourself eating when you are not really hungry. Or you can't stop eating even if you're full. Or, like many people, you may have lost the ability to know the difference between your hunger and your appetite.

These are not uncommon scenarios.

The truth is that most of us have lost touch with our natural teasing.

For one thing, most of us have access to many foods at any one time. When we eat and what we eat they are decided by habit. We eat our meals at set times. We go out to lunch with colleagues and always choose the same meal. We systematically recommend the same snacks when going to the movies.

We are no longer clear when we are hungry or not, and we tend to see hunger as something to be avoided at all costs. As a result, many of us eat preventing hunger instead of eating in response to hunger.

When you feel compelled to eat, pay attention to what you feel in your body:

  • Do you experience a hollow or a rushing feeling in your stomach?
  • Feeling a craving for something specific (maybe a meal you've just seen) or would you enjoy almost any protein and vegetable meal?
  • Have you just experienced a strong emotion?

By answering these questions, you can determine if you are hungry or just having an appetite and can choose according to your goals.

(Παρεμπιπτόντως, αυτή είναι μια δύσκολη δεξιότητα για να κυριαρχήσει και γι 'αυτό είναι μία από τις πρώτες που αντιμετωπίζουμε στο πρόγραμμα GGS Coaching – σας δίνουμε συγκεκριμένες πρακτικές για να καθορίσετε εάν είστε πεινασμένοι ή όχι. Συνιστούμε πάντα να προσεγγίζετε αυτό με απαλή περιέργεια και συμπόνια, όχι κρίση.)

Στρατηγική # 5: Χαλαρώστε και απολαύστε

Συχνά, όταν έρχεται χρόνος για φαγητό, τρώμε γρήγορα και χωρίς νόημα – πιθανώς στο αυτοκίνητο, στον υπολογιστή, ή κατά τη διάρκεια πολλαπλών εργασιών.

Και αν αποφασίσουμε να απολαύσουμε μια αγαπημένη απόλαυση, θα τελειώσουμε να το ξεφλουδίζουμε και θα τελειώσει πριν το ξέρουμε. (Ή είμαστε αποσπασμένοι από ενοχές ή ανησυχούμενες σκέψεις για το τι τρώμε και το απολαμβάνουμε ελάχιστα).

Μια καλή στρατηγική εδώ είναι να επιβραδύνετε και να απολαύσετε τον εαυτό σας. Όσο περισσότερο επιβραδύνετε και γευτείτε, τόσο πιο ικανοποιημένοι θα είστε.

Εδώ είναι μερικές μέθοδοι που μπορείτε να χρησιμοποιήσετε για να βοηθήσετε τον εαυτό σας να επιβραδύνει και να απολαύσετε το φαγητό σας:

  • Τρώτε πιο αργά. Ορίστε ένα χρονοδιακόπτη για 15-20 λεπτά και επιβραδύνετε τον ρυθμό σας, ώστε το γεύμα σας να μπορεί να διαρκέσει τουλάχιστον τόσο πολύ. Συνήθως παίρνει το σώμα σας αυτό το χρονικό διάστημα για το σήμα κορεσμού του, ώστε οι αριθμοί αυτοί να μην είναι τυχαίοι. Αν ακούγονται συντριπτικά 15-20 λεπτά, αρχίστε με 10.
  • Ρυθμίστε το πηρούνι σας ανάμεσα σε δαγκώματα και μην το παραλάβετε μέχρι να τελειώσετε το μάσημα και να καταπιείτε ό, τι υπάρχει στο στόμα σας. Μπορείτε επίσης να κάνετε μεγαλύτερες παύσεις σε όλο το γεύμα σας για να αξιολογήσετε τα επίπεδα της πείνας σας.
  • Καθώς τρώτε, δώστε προσοχή στο φαγητό σας. Παρατηρήστε και εκτιμήστε τη γεύση, τη μυρωδιά, την υφή και ούτω καθεξής. Απόλαυσέ το.
  • Θυμηθείτε ότι δεν χρειάζεται να φάτε όλα όσα είναι μπροστά σας. Μπορείτε να αποθηκεύσετε τα υπόλοιπα για αργότερα. Πρακτική αντίσταση στην ανάγκη να τελειώσει κάτι μόνο και μόνο επειδή υπάρχει λίγο αριστερά. Σταματήστε να τρώτε όταν είστε ικανοποιημένοι.

Αυτές είναι ισχυρές πρακτικές και θα εκπλαγείτε με το πώς θα αλλάξουν τα πρότυπά σας με την πάροδο του χρόνου. Όπως ένας από τους πελάτες μας GGS Coaching μοιράστηκε: "Έχω σίγουρα παρατηρήσει μια διαφορά στο πόσο τρώω και την ταχύτητα με την οποία τρώω. Βρίσκω τον εαυτό μου γεμάτο γρηγορότερα και δεν έχω πρόβλημα να σταματήσω χωρίς να καθαρίσω το πιάτο μου. "

Δεν χρειάζεται να το κάνετε μόνοι σας!

Ξεκινώντας να χρησιμοποιήσετε αυτές τις δοκιμασμένες και αληθινές στρατηγικές μόνος σας μπορεί μερικές φορές να αισθάνεστε τρομακτικό – ειδικά εάν έχετε περάσει πολύ καιρό λευκό-καμπύλη μέσω περιοριστικών σχεδίων μόνο για να τους πέσει όταν γίνονται αφόρητοι και στη συνέχεια να πάει πέρα ​​από το πλοίο.

Τα καλά νέα? Δεν χρειάζεται να το κάνετε μόνοι σας.

Θέλετε βοήθεια για να έχετε τα καλύτερα αποτελέσματα της ζωής σας – χωρίς ακραία δίαιτα ή άσκηση;

Τέλος, με το GGS Coaching υπάρχει ένας τρόπος φαγητού και άσκησης που είναι αποτελεσματικός, ευχάριστος και ευκολότερος από ποτέ (ακόμα κι αν έχετε δοκιμάσει τα πάντα).

Εάν είστε έτοιμοι να:

  • Σταματήστε τον περιορισμό, τη δίαιτα και την εμμονή για τα τρόφιμα
  • Τρώτε φαγητό που αγαπάτε – που σας ικανοποιεί – και εξακολουθείτε να έχετε τα αποτελέσματα που θέλετε
  • Περάστε λιγότερο χρόνο στο γυμναστήριο, μην εξαντλούν τον εαυτό σας και εξακολουθείτε να επιτύχετε τους στόχους σας
  • Εμπιστευθείτε το σώμα σας και εμπιστευθείτε τον εαυτό σας γύρω από τα τρόφιμα
  • Αισθανθείτε καλά στο δέρμα σας και ακτινοβολείτε εμπιστοσύνη από μέσα προς τα έξω

Μπορούμε να βοηθήσουμε.

Γι 'αυτό δημιουργήσαμε GGS Coaching.

Οι γυναίκες χρειάζονται προπονητές που καταλαβαίνουν τις μοναδικές ανάγκες και προκλήσεις τους και το GGS Coaching είναι πρόγραμμα προγύμνασης που σχεδιάστηκαν από γυναίκες, για γυναίκες που διευθύνονται από γυναίκες.

Βοηθώντας τις γυναίκες είναι αυτό που κάνουμε εδώ στο GGS. Πείτε μας ποιους είναι οι στόχοι σας και θα σας βοηθήσουμε να τις πετύχετε με τρόπο που να διαρκεί.

GGS Coaching σχεδιάστηκε ως το αντίδοτο σε όλες τις συνήθεις ψυχαναγκαστικές, περιοριστικές, εξαντλητικές διατροφές και προγράμματα άσκησης εκεί έξω, που είναι πολύ δύσκολο να διατηρηθούν για οποιοδήποτε πραγματικό χρονικό διάστημα.

Καταλαβαίνουμε. Αυτός είναι ο λόγος που χρησιμοποιούμε ένα βιώσιμη και με βάση τις δεξιότητες προσέγγιση για να σας βοηθήσουν να εξασκήσετε τις ακριβείς δεξιότητες που χρειάζεστε για να έχετε τα αποτελέσματα που θέλετε – χωρίς να αλλάξετε τη ζωή σας.

GGS Coaching δεν είναι μόνο για να πάρει τα καλύτερα φυσικά αποτελέσματα που έχετε πάρει ποτέ στη ζωή σας – είναι για να γίνει η καλύτερη έκδοση του εαυτού σας, ένα βήμα κάθε φορά.

Την 1η Ιανουαρίου του 2020, δεχόμαστε ένα μικρό αριθμό νέων πελατών προπονητή.

Αν είστε έτοιμοι να συνεργαστείτε με έναν προπονητή GGS παγκόσμιας κλάσης, σας συνιστούμε να συμμετάσχετε δωρεάν, χωρίς προειδοποίηση κατάλογο πώλησης παρακάτω να εγγραφούν νωρίς και να εξοικονομήσουν μέχρι και 45% της τιμής του κοινού.

Αφού εγγραφείτε στη λίστα προπωλούνται, θα σας στείλουμε περισσότερες πληροφορίες σχετικά με το πρόγραμμα. Και όταν η εγγραφή ανοίξει, θα σας δώσουμε την ευκαιρία να εγγραφείτε 24-48 ώρες πριν από όλους τους άλλους. Επιπλέον, θα εξοικονομήσετε έως και 45% από τη γενική τιμή του κοινού μας.

Συμμετοχή στη λίστα προπληρωμής τώρα