Break the Rules

Panicking about your eating over the festive period? Feeling bad for all the chocolate or food you had? Feeling an urgency to "get back on it" or restrict in January? Then this episode is for you! Here's what to do if you can't keep the negative self talk at bay around food and your body after Christmas and your next steps to enter 2025 without sacrificing your relationship with food or setting yourself up for yo-yo dieting Enjoying the pod? Share it with someone who you know would benefit! And if you're ready for high touch support through coaching, tap the link below to apply... ⁠APPLY FOR 1:1 COACHING

Headed for burn out? Frustrated at yourself for not getting everything on the list done? Trying to squeeze every second out of the last day before the holidays and feeling about the most stretched you have all year? This one is for you ❤️

Want to avoid entering the new year full of food guilt? Tired of feeling like you're wrapped up in self-criticism, questioning every food choice you make and obsessing over your weight during the festive season? Wish you could just go out and enjoy all your social events without worrying that you're going to overeat or have to "undo" all the damage come January? Then you best drop this one a listen, because I'm taking you through my 5 essential steps to feel more in control around the festive food this Christmas and enter January without the panic... Don't forget to tap follow so you don't miss an episode and share with a friend who needs it! And if you're ready for high touch support in ending the battle with food and your body for GOOD whilst supporting your goals in the most sustainable way possible - tap below to apply for coaching ⁠APPLY FOR 1:1 COACHING

Do you ever say to yourself... "I'm just going to avoid the chocolate at work this week because I can't seem to stop eating it" only to inevitably fall face first into that gift box that someone brought in this morning? Are you constantly trying to avoid "temptations", go as long as you can without eating sugar, eat as "clean" as possible? Do you then find yourself battling constant thoughts about food, overeating when that willpower eventually fades, or wondering what damage a slice of cake is going to have done to your weight or your health? If yes - let me tell you why that is, what's leading you round in that constant cycle and what exactly to do about it in this episode! Enjoying the pod? Share with someone you know will benefit and hit follow so you never miss an episode! And if you're ready to end the battle with food and your body for good - apply for the last coaching spot of 2024 below ⁠APPLY FOR 1:1 COACHING

Do you feel like you're constantly battling your body, your weight or your food choices? Do scale weight fluctuations send you into a spiral? Constantly picking yourself and your body apart or feeling self-conscious when you're in different social settings? There's a key piece of the puzzle you're missing - and it's not got anything to do with what you're eating or your willpower In this episode, I'm breaking down why you can’t skip the body image work if you want to achieve sustainable fat loss, end overeating cycles and feel truly confident in your skin and where to start with that NOW Loving the podcast? Hit follow so you never miss an episode and share it with someone who could use this!

If you find yourself swinging between rigid control with food or feeling like there's no off button whatsover, this episode is for you! I'm diving into why you feel like you're constantly swinging between two extremes when it comes to food and dieting, what finding a middle ground with food actually looks like and what to start focusing on now so you can begin to cultivate that for yourself... And if you are after more high-touch support in transforming your relationship with food and your body, there is only one spot left to work with me for the rest of this year - link below to claim it! ⁠APPLY FOR 1:1 COACHING

Today I'm diving into the anonymous question box I posted last week to help unpick some of the challenges coming up for you with food at the minute... We're touching on what to do when you feel the need to get rid of "treat" foods from the house all in one go! APPLY FOR 1:1 COACHING

If you want to end the yo-yo dieting cycle for good, and support your goals and your health without thinking about food constantly, there's more to it than calories in versus calories out... So if you've done the calorie tracking, you've done the step targets, but either you keep finding yourself going round in circles with your fat loss or you worry if you're going to need to be logging into an app and checking your apple watch every day for the rest of time in order to maintain your results, I've got you covered today! Enjoying the pod? Share with someone you know will benefit and hit follow so you never miss an episode! APPLY FOR 1:1 COACHING ANONYMOUS Q&A BOX

Do you always feel like you're not making any progress? Feel like everyone is losing weight faster than you or doing so much better than you? Find yourself wondering if you'll ever feel in control around food or lose weight successfully without needing to diet for the rest of time? End up doing things you know deep down you don't want to but can't seem to stop yourself? If you answered yes to any of those, there's one thing you absolutely need to focus on to get you out of those ruts and I'm diving into it during this episode. This one is super actionable so buckle up! Enjoying the pod? Make sure to hit follow so you don't miss an episode and share with anyone you know would benefit! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠

How do you diet without restriction? How do you support your health without rigid rules or depriving yourself? That's what I'm answering for you in this episode... If you struggle to lose body fat, maintain your body composition or eat in a way that supports your health and how you want to feel without having to follow rigid rules, avoid foods, without food guilt, self-criticism or constant preoccupation with food or your weight and body that occupies so much mental space for you - it does not have to be this way... ...if you approach those goals from a different place - I'm breaking that down for you here! There are two ways to work with me right now: JOIN BEYOND THE PLATE APPLY FOR 1:1 COACHING

Do you worry about food or your weight over Christmas? Feel like you either have to lose weight or be super "on it" in the lead up as a way to "control the damage" or simply write yourself and your goals off altogether until January every year? In this episode, I'm diving deep on a trend I see in the diet industry that's adding more stress to your eating in December, as well as what not to do if you want to enjoy food guilt free and not have to worry about your weight the entire time! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! ⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠

What happens when you avoid food? When you follow that advice you saw online about completely cutting out sugar to conquer cravings? When you eat "clean" or "healthy" until you've lost the weight? We're getting clear on that in this episode... - Why food avoidance feels like the easiest route but it's actually keeping you stuck - The exact advice not to follow for weight loss or feeling in control around "treat" foods - What approach you actually need to take to support lifelong fat loss and feeling confident around ALL foods ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠⁠

Buckle up because I’m sharing some thoughts today on some of the things I’ve seen normalised in the menopause diet and wellness space that are, in fact, not normal (or necessary) so you can stop feeling like you have to reach some unhealthy level of “discipline” to support your goals and your health at this time! If you're enjoying the pod, please drop a rating (preferably 5*s on the podcast homepage), I'd be forever grateful! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠⁠ Break the rules anonymous question box (ask anything at anytime and I'll answer on the pod) - ⁠⁠⁠⁠⁠https://ngl.link/aellisnutrition⁠⁠

HATE photos of yourself? Feel like you fall into a spiral when you catch sight of an unflattering photo of your body? Feel like you're always avoiding capturing memories because of how you look? In this episode I'm giving you 4 steps to take to navigate seeing unflattering photos of yourself without emotionally eating, sabotaging or panic starting a new diet, how to be in more photos and feel less triggered by them, what to do if the mental image you have doesn't match what you see in photos and how to stop falling into a comparison spiral after. Grab your notebooks, because this one is super actionable and if you are ready for high touch support through my coaching programs, details of how to work with me are below! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠ Break the rules anonymous question box (ask anything at anytime and I'll answer on the pod) - ⁠⁠⁠⁠https://ngl.link/aellisnutrition⁠⁠

If you feel like you start your day with the best intentions but by the time the day is over, you're wondering how you're ever going to achieve your fat loss goals and sustain them or no matter how much discipline you try and muster you can't stop overeating at night or hit the off button with food... ...this episode is for you! I'm breaking down 4 essentials steps you need to overcome nighttime overeating or that mindless raiding of the kitchen after dinner without resorting to restrictive methods like refined sugar bans - so you can see progress you can maintain and STILL enjoy that galaxy chocolate or peanut M&Ms you love (minus the guilt) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠ Break the rules anonymous question box (ask anything at anytime) - ⁠⁠⁠https://ngl.link/aellisnutrition⁠⁠

Last week I left an anonymous question box open for you to put your queries in there about different diets and rules you've been told to follow or you're wondering about so we can break down the facts and help you unpick the noise out there! Here are my thoughts on "diets" for weight loss in menopause, including the Galveston diet, low carb and whether or not you should be eating breakfast... Break the rules anonymous question box (ask anything at anytime) - ⁠https://ngl.link/aellisnutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠

Feel an overwhelming pull towards certain foods? Struggle to find an "off" switch when you start eating sugary things? Constantly in this battle with yourself around what you feel like you "should" be eating and what you actually want to eat? Then this episode is for you! Food rules can be all-consuming. We've gathered them from every corner of diet culture and social media and maybe in the past, they kept you "in check" - you lost the weight eating free foods on slimming world or sticking to that 1400 calorie target militantly where you ate as 'clean' as possible, but now then you found yourself regaining the weight or unsure how to sustain that way of eating going forward and you struggle to eat certain foods in moderation. Until we break those rules down and start building trust around food, you'll always be caught in that cycle and the endless mental chatter in your head! SO let's get going!! P.S. here's that anonymous link for anything you want me to clarify about nutrition advice or rules that you're holding onto, no matter how obscure! There's no such thing as a silly question here, I know how noisy it is out there - https://ngl.link/aellisnutrition

Getting sucked into comparison around other people's bodies, diets or weight loss success? Constantly feeling triggered at how well everyone around you seems to be doing on their fat loss journey? Feel like you go into a spiral every time you compare to someone else? Here's how to dig yourself out of that comparison spiral in the moment so you can continue about your day, make choices that support you and your goals, and still feel like a good friend because you're no longer overcome with envy... Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! If you're ready for support with coaching then check out the links below ⁠⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠

If you keep finding yourself needing to get back on track all the time, overeating or 'blowing it' on the weekends and always feeling frustrated or guilty, this episode is for you... Here's why you actually feel like every weekend is ruining your progress and every Monday or every morning you're faced with that pressure of "I need to do better" and how to stop that cycle now Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! If you're ready for support with coaching then check out the links below... ⁠⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠

Feel like you’re always yo-yoing between good weeks and bad weeks? Consistent for a while but then you fall off the wagon? Unable to make progress that sticks or struggle to trust yourself around certain foods without the flood gates opening? I'm breaking down why this is happening, how to start breaking the restriction/overeating cycle and steps to feeling more in control around food... PLUS - what fat loss without restriction actually looks like! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! ⁠⁠⁠⁠⁠⁠⁠FIND ME ONLINE⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠