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Cheat Code for Eating Less, Weight loss advice from an alcoholic, Working out isn't enough

3 Weight-Loss Ideas

✅ The number 1 cheat code for eating for weight loss is slowing down:

Time and time again we stuff our mouths with food as fast and distracted as we can. It's no wonder we can't actually remember how much and what we ate just yesterday.

If you are having trouble eating too much or not realizing how many chips or cookies you actually just ate here's what to do:

  • Chew your food to paste - Adding in more chews helps digest food better and slows down your eating
  • Put your spoon/fork down in between bites
  • Talk to someone while eating (social media doesn't count)

✅ Weight Loss advice from an Alcoholic:

The biggest difference between weight loss hopefuls and alcoholics is you can't stop eating food completely.

But I've personally had a 💡moment recently as I struggled with my own alcohol use recently.

The moment I stopped going to the bar and/or hanging out with people who always wanted to drink.... I drank less.

Here's how you can apply it to your weight loss:

If you want to eat higher quality food ➡️Keep that food around & only go to places with better food

If you want to move/exercise more ➡️Hang out with people who exercise/move more

It seems simple but I can tell you it takes courage to start shifting your environment to support your goals.

✅Here's why just working out 3-4 times a week isn't enough:

There are 168 Hours in 1 Week.

Let's say you sleep 7hrs a night, Sit at Work 50hrs a week, Commute/Sit in the car 7hrs a week.

That leaves you with about 119 hours of wake time where you are mostly sitting down.

3 Hrs of exercise is only 2.5% of your total available wake time.

Losing weight will require a little more from you. Here's how to tip the scale in your favor:

Focus on Standing and Moving as often as possible.

  • Get more steps by skipping the drive thru🚶🏻‍♀️
  • Use the farthest bathroom at work and home 🚽
  • Set a standing stretch break every 2 hrs 🤸‍♀️

The greatest net effect you can have on your weight loss is all of the activity/movement you do outside of the gym.

2 Quotes to Shift your Mindset

🥀 "When a flower doesn't bloom you fix the environment in which it grows, not the flower" - Unknown

"The world belongs to those who can keep doing without seeing the result of their doing"

1 Healthier Recipe

Pesto chx

Pesto Chicken Stir Fry

(Recipe contains Dairy, Meat, Tree nuts)

537 Cal / serving Protein 42g, Carbs 50g, Fat 22g

Recipe makes 2 Servings Total prep time 20 minutes

Preparation 10 minutes Cooking 10 minutes


  • 2 cup Corn sweet yellow raw
  • 1 cup, chopped Red onion
  • 2 tbsp Parmesan cheese grated
  • 10 oz (283 g) Chicken breast raw
  • 1 cup, chopped Zucchini raw
  • 1 cup Green beans raw
  • 14 cup Pesto
  • 1 tsp Olive oil
  • 1 cup, chopped Bell Peppers


  1. Heat olive oil in a pan over medium heat. Prep vegetables by slicing onion, halving zucchini and slicing lengthwise, chopping peppers, and green beans.
  2. Add cubed chicken breast to the pan with hot oil. Season with salt and pepper, cook until cooked through, about 4-5 minutes.
  3. Add beans, peppers, corn, and onions, sauté for 3 minutes, or until slightly tender.
  4. Add in zucchini, sauté for 2 minutes, and season with salt and pepper. Stir in pesto and serve hot topped with parmesan cheese.