When you feel ‘stuck’ at those last 10 lbs, the natural tendency is to increase your workouts and fasting. Here’s why more high-intensity workouts + more fasting can keep you stuck on the last 10 lbs and create a vicious cycle:
- Blood sugar baseline issues
Intense training and long fasts can push glucose too low, forcing your body into stress compensation mode. Leading to 👇🏻
2. Rebound hunger + overeating
This often triggers intense hunger signals, so many end up overeating during eating windows.
3. Cortisol dysregulation
Your body releases stress hormones to stabilize blood sugar and energy demands. Chronically elevated cortisol is pro-inflammatory and associated with increased fat storage, particularly around the midsection.
4. Metabolically ‘taxed’
Your weight loss journey needs to focus on metabolic healing, not the other way around. Over training + Intermittent fasting = Metabolic disaster. Especially when there is an underlying background of hormonal imbalances. Over time, the body prioritizes storing rather than releasing fat, slowing progress despite ‘doing everything right’.
What to focus instead: your BEHAVIOR and attention to the non-negotiables.
Start by winning your MORNING! Use the first 10 minutes of the morning to structure your day and monitor your behavior carefully during the day.
Here’s what you’re going to do during the first 10 minutes of your day:
1. PLAN- before the mental clutter takes over the day.
✔️ ⏰The exact time you’ll eat breakfast, lunch, and dinner
✔️ ⏰The exact time for your snack
✔️ ⏰The exact time for your intentional 20-minute walk
✔️ 💦Your water goal for the day
✔️ 🚶🏻♀️Your step goal
Set alarms if you need to. This is free-ing. Structure eliminates mental clutter.
Then 👇🏻
2. EXECUTE
If it’s not time to eat, you don’t eat.
Not even one grape.
Because you already decided.
The food is coming soon.
There’s no need to negotiate, justify, or self-sabotage.
And while you wait, your body heals, your gut stops being in overdrive, the unnecessary fat storage stops. The mental chatter-box stops. Because there is structure and order put in place.
This is how:
discipline is built.
dopamine resets.
unnecessary blood sugar and insulin spikes are prevented.
This is how we learn to rely on systems instead of willpower.
It’s not deprivation.
It’s empowerment.
It’s healing.
✨It’s building habits that stay after weight loss!