Fat Loss That Lasts - Day 4

Nutrition with Nicole

Welcome to Day 4 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

You’ve been listening to your hunger + fullness cues and focusing on balanced meals consistently. Now let’s talk about the fun stuff – your non-negotiables. AKA. The foods and beverages you don’t ever want to live without!


The reason my clients are so much more successful than the average person trying to lose fat on their own is, in part, because they learn that no foods are off limits. This is something we call #foodfreedom and I believe it’s paramount to lasting success. Because if we don’t’ work our favorite foods into our nutrition strategy, it’s never going to be sustainable and will always look like a “diet” with a start and an end date.

Eat out, have dessert, enjoy your faves and STILL see progress.

To see lasting progress you have to be compliant with getting that balance of whole foods and essential nutrients at least 80% of the time. But there’s always room for “real life”.

Here are a few tips I share with my 1:1 Nutrition Coaching clients that I’m going to share with you:

1.     Make sure it’s what you really want.

2.     Eat until you’re satisfied, not overly stuffed or uncomfortable (if you missed it, go back and check out Day 2)

3.     After you enjoy your nonnegtiable, wipe the slate clean and make your next choice a goal-supportive one. Don’t dwell on guilt or feel shame for savoring something you enjoy.

4. Do your best to ensure your day is otherwise balanced – e.g. don’t ‘save’ your calories because you know you’re going to enjoy something decadent later. This never works.

Today’s ASK: Enjoy one of your non-negotiables guilt-free and let me know how you feel afterwards!