The Best Way To Get In Shape (No Yoyo Effect)

Common diets don’t work:

95% who do them regain the weight they’ve lost.

I call this the Diet-Hamster Wheel:

  • Common diets force you to undereat or having to eat foods you don't like

  • Undereating leads to a crash within two weeks

  • This drains the energy and focus you for your business

  • You get stressed and feel massive cravings for foods you actually do enjoy

  • You give in to the cravings to cope with stress at a "weak moment"

  • You revert right back into your patterns and gain back the weight you've lost (or even more)

It’s a vicious cycle that can keep you trapped for years.

Luckily, there’s a better way to achieve that goal, without following a rigid meal plan or diet 100% of the time:

The Food Freedom Method.

This plan won't make you count every bite you eat, yet it gets you lasting and steady results - while enjoying your meals.

Read to discover how to get your dream body without the pain of counting every calorie or following strict diets.

The journey to food freedom

To understand the Food Freedom Method, let’s look at the journey someone usually goes through when they decide to get in shape.

There are 4 stages and you can get trapped in each of them (most do so in stage #2):

1) Deprived Stage

You look in the mirror during a busy day and don't like what you see. 

You know that something has to change, but you don’t know how.

This makes you doubt if you can really change your fitness habits. 

You decide to cut carbs one day, eat only salads the next, and then try a high-intensity workout you found online, hoping something will work (it doesn’t).

2) Yoyo Stage

After your initial failures, you start to self-educate.

You start looking up fitness tips online but get confused by all the different advice.

It feels good to take action toward your fitness goals.

But, you’re still inconsistent with your work and make a lot of beginner mistakes:

  • Hopping around between different training programs every two weeks

  • Jumping into overly strict diets that promise you quick and easy results

  • Neglecting the importance of recovery, sleep and stress management

You might lose some weight, then regain it, and the cycle continues.

The sad reality is that most people stay stuck here forever (I myself was stuck here for the first 2 years of my fitness journey.)

3) All-or-Nothing Stage

90% of the fitness industry is here.

You get here if you decide to get serious and follow a strict plan. 

You exercise several times a week, eat carefully measured meals, and make sure you sleep enough. 

This helps you lose weight and keep it off, but it's hard and stressful:

Weighing your meals is exhausting after a long day of work.

On your family vacation, you get anxious about finding restaurants that fit your needs.

You’re tired of coworkers commenting on you for running around with Tupperware containers

It triggers you because you'd love to enjoy a meal here and there, without pulling out the scale.

The problem is that you've developed an all-or-nothing mindset:

You fear that a step outside of your routines might ruin your progress.

If you stay at this stage for too long, you run the risk of fatiguing mentally.

When that happens, you give in to some craving, which leads you down into guilt and, finally, ditching the habit - and often regaining the weight.

But luckily, there’s a stage beyond that…

4) Food-Freedom Stage

You reach this state when fitness becomes a natural part of your life:

  • You know what to eat and when

  • You wake up energized and well-rested

  • You hit your weight-loss goals sustainably

  • Doing your workouts isn't a grind anymore

  • You're aware of what triggers food cravings and how to stop it

But unlike the All-Or-Nothing Stage, you’re calm:

If you can’t go to the gym for two days, you don’t freak out.

You can enjoy the family vacation, without worrying about regaining weight.

On a date with your partner, you feel confident about having a dessert you enjoy.

You’ve built this confidence through strong habits that allow you to make smart choices in your diet.

You know what to do in every situation, even if you don’t have a scale, calculator, or app for calorie counting.

Here's how you to get here

To escape the Diet-Hamster Wheel for good, you have to get to the Food-Freedom stage.

If you try to get here by trying to figure out everything yourself, it will take you at least three years.

Maybe you won’t ever get here.

The good news is that you can short-cut this process through five simple steps.

1) Recognize your eating habits

If you’re struggling to lose weight, I bet you underestimate the number of calories you consume.

My new clients often realize they’ve been eating more than 1000KCal above what they thought!

You have to gather data to fix that:

Start by tracking all your meals and drinks for a week.

Write down what you eat, without worrying about tracking calories or nutrients.

2) Optimize your meals to reduce caloric intake

Instead of overhauling your entire lifestyle (which will inevitably lead you into the Diet Hamster Wheel), optimize your existing eating habits.

Focus on whole foods that keep you satiated, such as meats, vegetables, or fruits.

Cut down on processed foods such as:

  • Fried meats

  • Artificial sugars

  • Calorie-laden drinks

  • Alcohol, especially hard liquor.

Make sure to include protein with every meal you eat.

If this is hard for you, protein shakes provide a simple solution.

Also, make sure to stay hydrated.

Water reduces hunger, boosts your energy levels, and helps you focus.

3) Start strength training and move more

Yes, you can lose weight without training, but you shouldn’t.

I’ve seen clients who shed belly fat just through weight training - without making any changes to their diet!

Here's why it's so great:

  • It helps you get rid of neck tensions and gives you a strong posture

  • More muscle means burning extra calories, even while you're sleeping

  • Being strong keeps you active for life, so you can enjoy time with your family

You don't have to spend hours in the gym; even 2-3 workouts a week for 20-45 minutes can work wonders.

Also, increase your daily activity:

Aim for 6000-8000 steps, and you'll also enjoy less stress, improved focus, and better sleep.

It's like a cheat code for creative folks and busy entrepreneurs.

4) Manage your Stress and Sleep

Not doing so is a huge mistake that will ruin your dieting efforts:

When you don't sleep well, it's like your body's "hunger control center" gets confused.

You might start craving sugary and fatty foods, like donuts and chips.

On top, you'll feel tired and sluggish during the day - something you won’t be able to make up for through caffeine.

It's like trying to drive your car with an empty gas tank.

But make sure to consider stress as well:

The #1 reason you eat too much junk food is often not about taste or enjoyment.

It's about using it as a coping mechanism to deal with stress and discomfort.

You can have the best workout and meal plan in the world - if you sabotage yourself like that, it won’t be of value.

Learn more about how to boost your sleep - without sleeping longer - HERE.

5) Collect data and adapt if necessary

You’ve started to observe your meals, habits, and activity.

Now it’s time to collect data:

Most make the mistake to only focus on their body weight - but that’s only one part of the picture.

You can improve your looks, strength and fitness, without seeing any changes on the scale.

That’s why you need several markers:

  • Weight: Weigh yourself 2-3 times per week

  • Progress pictures: Take some every two weeks

  • Waist circumference: Measure it weekly

If you see progress in these three factors, you know you’re on the right track.

Adjust your habits and meals if you don't see the results you want.

Eating more protein and vegetables will usually do the job.

If necessary, calculate your calorie intake for one or two weeks.

You'll understand why your current approach may not be working.

Don't just eat less, increase your daily steps.

Tracking meals forever isn’t necessary.

Over time, you'll develop the ability to eat intuitively without regaining the weight.

This is what I call "food freedom":

The optimal balance between enjoyment, energy balance, and nutritiousness.

You will be able to maintain your weight without tracking your meals due to the habits you have built.

If your weight starts to increase for any reason, return to observing your meals to regain control.

At this point, you have a choice:

You can either continue doing what you've done so far (and continue getting the same outcomes), or implement the Food-Freedom Method and get out of the Diet Hamster Wheel once and for all.

If you're a driven entrepreneur or creator and looking to:

  • Manage stress in an efficient manner for better health and productivity

  • Drop up to 20lbs in 90 days, without the diet-hamster wheel

  • Reach your dream physique in just 2 hours per week

Click HERE for a free 30-minute strategy call where I'll show you exactly how it works.