What's going on everyone? Welcome to another episode of the fit, healthy, and most of all happy

podcast. I'm your coach and host Josh here with. It's co-host and co-coach KG and I'm in the house.

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incredible content from us so take two seconds to do that and now let's jump into the episode. So for today, we're going to be going over how to stop overeating once and for all. And this is something I'm incredibly passionate about because if you're in this cycle of feeling like it's all or nothing, it's black and white and it's just a vicious cycle to be in because you feel like you're doing so good. Then you mess up and that one bad meal turns into a bad day, turns into a bad week and then you're off it. They need to get back on it. It's just, it's a horrible feeling. And this is something you can solve. This is something you can work about. Even myself, I've been incredibly balanced. I've been able to eat my favorite foods i've been

able to shred down to gain muscle to maximize my physique and we're going to show you how to do that

with these a tip so number one is not being half in half out when you're half in half out and you have the

mindset that i crush it monday to friday it's easy then the first situation arise for you to

overeat maybe someone offers you a slice of pizza or something. You just do it and then you can't stop yourself. Instead, it's really important if you say, I'm in this. I'm going to put my best foot effort. I'm going to put my best effort forward. You're going to be in a better position to have success. So even for me, I'll pre-log as much as I can. I'll try and know my situation. If I'm going up for dinner, I'll leave a bunch of calories. And then if there's a situation for me to go over, 9.9 times out of 100, I guess, 99 out of 100. I'll say no. I already have my pre-planned thing. And there are times where you can break this rule obviously it's an incredible special event if you're

aware doing it in moderation and understanding it may hinder your progress a little bit but it won't kill you

that's a good way and a good attitude to have about it saying so this is a rare occurrence at the end of

the day even myself i've been eating consistently about 3,000 and 3,200 calories i should be able to eat eat all that favorite things I want, fit it within that range. And even if you have less calories, there's always a way to make it work with portioning, with maximizing healthier foods, with having high fiber foods by increasing the amount of vegetables and water you have. You can feel a lot of satiety even when you're in deficit if you are eating high quality food. So when you're all in in you need to be all in and whatever that is and if you find you can't commit to a cut right now maybe it's better revisit that instead eat at maintenance and do it a level that's comfortable if cutting too aggressively is killing you don't do it so aggressively do it a little bit slower take it down a notch until you can kind of build up that experience to get there

and at the end of the day being very real and saying i'm in this i'm in this it goes a long way whereas when you're half in half in half out like you think you're in a pool half of you submerge in the water the other half's all cold and uncomfortable it's the very same with this and that's where you'll get in that cycle of being really successful and then being out of it when you're not fully committed. Because at the end of the day, there are challenges.

Things will arise. It'll be at dinners. There'll be temptations. You just need to say, nope, I'm done. I've had my food. I don't need to order this extra food at 10 p.m. I'm satisfied. On to the next. And the more you do this, the more it becomes a routine and the easier it gets. And jumping into number two, watch your words and look for solutions. I find a lot of

times people have different sayings that they've just created in their head, you know, telling themselves, I always screw up, I can't control myself. The weekends are the hardest. You'll believe what you want to when you say it out loud. And at the end of the day, for me personally, I'm not like a crazy fan of affirmations, but if I say, hey, I'm a fit, healthy, happy individual. I always make great decisions the best I can. Like, you start to kind of create this like identity for yourself. That's where you're going to believe and that's what you're subconsciously going to do when it comes down to making these decisions to overeat or to stay on track. So watch your words, say positive things about yourself,

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