Hello and welcome to this episode of the ESG Fitness Podcast.

I have just been doing some client check-ins, so I thought I would start this episode

with some absolute gold from client check-ins, and then I am going to go on to three

useful rules for balancing fat loss and social eating, which is pretty important at this

time of year, but it's also pretty important at all times of year. And one thing I will say is that

most of my clients are losing fat and enjoying Christmas and December at this time of year. And the reason for that is because A, they've chosen to and they want to.

And B, when you're not over-restricting, you don't need to choose between the two.

It's not this false dichotomy of I can enjoy myself or I can reach my fat loss goals.

It's I can do both and I'll feel my best

when I'm balancing both. Anyway, right. So things from client check-in. So, so-so, so-so, so-so. So

that was a lot of soes and I'm very sorry. And if anyone's new here, I don't edit the podcast, so

I'm sorry about the amount of soes. I've just said it again. Anyway, one of my clients has a goal

of reducing mindless eating. I think most people have this goal to an extent, but kind of

mindless or impulsive or eating things that they essentially didn't want to or didn't plan to.

Anyway, this can feel like a bit of a failure when you have one occurrence of mindless eating.

Like say you've been doing really well for a couple of weeks and then you're like,

oh, and on Thursday night, just felt really stressed and I had, you know, like I ate too much

and I know that I did and I'm annoyed at myself because I was doing so well.

And you can work this up into this big, I was doing so well and I'm right back

at the start again. Now, one, we've reviewed the situation and we've learned from it

from next time, right? So it's not failure, it's just a lesson. And then secondly, it is so

unrealistic to go from frequent, mindless or impulsive eating to that never happening

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