Keto Tip (71): How To Get Back On Track!
"𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘄𝗮𝘆 𝘆𝗼𝘂 𝗳𝗮𝗶𝗹 𝗶𝘀 𝗶𝗳 𝘆𝗼𝘂 𝗾𝘂𝗶𝘁". 𝗬𝗼𝘂'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗿𝗼𝗮𝗱𝗯𝗹𝗼𝗰𝗸𝘀, 𝘁𝗵𝗶𝗻𝗴𝘀 𝗮𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗺𝗲 𝘂𝗽, 𝘆𝗼𝘂'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗽𝗮𝗿𝘁𝗶𝗲𝘀, 𝗮𝗻𝗱 𝘆𝗼𝘂'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗱𝗮𝘆𝘀 𝘄𝗵𝗲𝗿𝗲 𝘆𝗼𝘂 𝗷𝘂𝘀𝘁 𝗱𝗼𝗻'𝘁 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝗶𝘁. 𝗢𝗻𝗲 𝗱𝗮𝘆 𝗼𝗿 𝗼𝗻𝗲 𝗺𝗲𝘀𝘀 𝘂𝗽 𝗱𝗼𝗲𝘀𝗻'𝘁 𝘄𝗿𝗲𝗰𝗸 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴.
Hey everybody! Welcome to the Keto Mom page, my name is Stephanie. We're going to talk about the following things...
How to get back on track?
What to expect when you're getting back on track?
Some things you might deal with as you're getting back on track?
How long will it take for me to get back on track?
This is for you and anybody who is trying to figure out how to get back on track. So as you're tuning in, where are you tuning in from?
"Who needs to get back on track?"
If you need to get back on track or if you just need to get started, what is it that you need to get back on track with? Whether it's with your food, gym, or wherever you fell off on your health journey. What do you need to do to get back on track?
I'm going to give you some very simple steps to get back on track. And you might even already know all these things.
Why are you doing this?
Why do you want to get healthy?
What is the reason that you want to get back on track?
Remembering expectations.
You're not going to get to where you want to be overnight. You didn't get here overnight, so you're not going to get there overnight. So what is your why, and your expectations of how long this is going to take? "The only way you fail is if you quit". You're going to have roadblocks, things are going to come up, you're going to have parties, and you're going to have days where you just don't feel like it. One day or one mess up doesn't wreck everything.
How To Get Back On Track?
1. Download my fitness pal or a carb counter.
Download something to track your food. Don't eat if you're not hungry, and don't overeat good food. You don't need to be snacking in between meals. I can't track your food for you, and I can't even say that this is how much you should be eating per your body weight. So you have to go to My Fitness Pal or carb counter. Put in your weight, height, gender, age, activity level, and it's going to suggest how much food you should be eating.
You don't have to do that for the rest of the year. But if you do that for a certain amount of time, it's going to help you control your food, and visibly see what you're eating. That's one step easy, it's not always fun and it takes a little bit more time. But if you physically cannot stay away from food, then you're going to have to track your food. If you physically have to write down everything that you eat, you might second guess grabbing that bag of M&Ms because you have to write it down.
2. Find Accountability.
So you track your food and then check in with somebody.
You can send it to me, I have people that send me their food lists and their logs every day. Send it to your friend or your coworker. Tell them you really want to lose 20 or 30 pounds. Whether they do it with you or not, you will send them your foods list because it holds you accountable. If they see you grabbing something, they can remind you that you have goals.
3. Fasting
You could do a cleanse, I talk a lot about a 60 hour keto reboot. We actually do this every single month. It's legitimately a 60 hour fast, and it has everything you need inside the 60 hour reboot kit. It's got ketones, electrolytes, your dinner, lunch, and another dinner, which is a broth. We'll be doing the 60 hr reboot this Sunday, and we coach people whenever they want to do it.
If you want to do a longer, extended Fast, just to kick off some of the cravings, then the 60 HR reboot is super helpful. We actually have a 60 hour fast and a 24 fast. And the reason there are fasting kits is because it helps you not just drink water while fasting, but it physically gives you the ketones and electrolytes to give you some energy throughout the day.
Most people don't succeed very long on a water fast. So I think the reboot kits are great, and I do them once a month. Sometimes the 24 hr fasting kit in between.
4. Ketones
I drink Ketones every single day, It's a tool to keep me on track. Your tools could be writing your food down, or it could be eliminating food.