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Outdoor Meditation

Discipline & Consistency

Step 5

So now you have a meal plan, you need to implement it.  However, weight loss usually takes time.  You won’t hit your goals in a couple of days or weeks. So how do you achieve your goals?


Think about your oral health. What must we do in order to achieve good oral health? Brush our teeth. Not for one week. Or one month. Or one year. Ongoing. Twice per day. Everyday. Even when you don’t want to. And when you’re not in the mood. And on holidays. To the point that you don’t even think about it. It’s part of your routine.

You may have heard that it takes about a month to create a new habit and three months for the habit to become part of your routine. So for your first month (or even first 3 months) using our app, your main goal should be to CREATE THE HABIT.

How? By sticking to your meal plans.

This is where having a plan plays a big role in helping with the creation of the habit.

Shop for your groceries online and batch cook in advance. Now you have all your meals ready for you. And you know what you need to eat to lose weight.  And importantly you also know that if you eat anything that is not part of the plan, those excess calories will get in the way of you achieving your goals.

When we start a new health or fitness routine, it’s common to feel the excitement right in the beginning. But that excitement will fade in a few weeks. There will be days when you don’t feel like sticking to the plan. Perhaps you need a treat after a hard week of work. Or you went out for dinner with friends. Or you’re tired and need a pick me up. But guess what? You planned all your meals in advance. So with discipline and consistency you know what to do to stay on track.

Commit to following our meal plans for 3 to 4 weeks.

After a month or so, you won’t have to think about what food choices you need to make to lose weight. It will be part of what you do regularly. Just like brushing your teeth.

And by doing that, we guarantee you that results will come!

Healthy Salad

Dealing with cravings

In the early days of changing your eating routine, you may start to get food cravings.  Physical hunger is the body's need for nourishment, while a craving is a desire for specific food and may be emotionally driven. In general, hunger builds gradually, while cravings come on suddenly. 


Here are a few suggestions on how to avoid eating unnecessarily:

  • Increase your calories, protein, fat or carbon

  • Try meditating or going for a walk

  • Increase your fiber intake

  • Start an urge count

Remember, the key to successful weight loss is discipline and consistency, so when you feel like you need food, try to figure out with you are genuinely hungry or just want to snack. 

How long will it take to build a new routine?


It can take a couple of weeks to adjust to a new way of eating, but with discipline and consistency you will create your own routine for weight loss that achieves your goals pretty quickly.  


If you can stick to your meal plans, you should be well on the way to having a new routine for eating well within 3 months where you are hitting (and maintaining) your weight goals, all without having to think about what you eat or sacrifice tasty food.


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Next up:
Step 6. Measure, Learn, Improve 

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