 Free stock photo from Pexels.com. We are mindful of desire when we experience it with an embodied awareness, recognizing the sensations and thoughts of wanting as arising and passing phenomena. When you diet, you do most things right.
You’re in a moderate deficit; you’re not starving yourself. You’re eating your protein, fibre, fruit, and veg regularly. And yet, no matter how hard you try to be disciplined, you always eat too much when going out for a meal or when someone brings cake to work. If this sounds familiar, it’s because I coach many people like you. That’s why I’ve developed the Fuck Yes Framework as an effective mindset strategy to overcome mindless over-eating. The Framework is simple: Only eat foods that are worth it, stop when they’re no longer worth it, and think about how they’ll make you feel after. This Framework has three components:
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 Free stock photo from Pexels.com. I say, ‘Is it really worth the calories?’ If it is, I eat it. If not, I refrain. Technically, this article applies to any social meal, but it’s Christmas season, so “ho ho ho” and all that.
Anyway, if you decided to track calories and macros during the winter holidays, the following would be the most logical strategy to stay on track with nutrition and enjoy some higher-calorie food on Christmas Day:
At least in theory. Given its sensible premise, this used to be my go-to suggestion whenever a client had an upcoming big social meal and was also using calorie-tracking as a tool. In truth, it still is my go-to in this situation, but I’ve coached people for long enough to realise that it isn’t a “one-size-fits-all” solution for everyone. In practice, humans aren’t perfectly logical or mathematically perfect creatures. So, if you’ve tried this strategy before but you keep going over your calories anyway, these are the most common reasons why, with the solutions my clients and I find most effective:  I don’t believe in depriving myself of any food or being imprisoned by a diet. Processed foods.
Our worst enemy? Harmless? Somewhere in between? Read on for my science-informed take. Diets, like clothes, should be tailored to you. Between holidays, BBQs, and parties, calorie-tracking in the summer sometimes is about as practical as eating pizza with a spoon.  For this reason and for all my clients who want to transition away from tracking calories and macros, I’ve developed two effective alternatives to help you achieve your nutrition goals without MyFitnessPal:
 Free stock photo from Pexels.com. To enjoy the glow of good health, you must exercise. Wouldn’t it be cool to eat more and get to maintain your weight instead of gaining?
If you enjoy food, I bet the answer is yes. But is it possible? Also yes… but there are some myths regarding what’s truly effective. Let’s get this out of the way from the get-go: The only way to increase your maintenance calories is to induce the body to burn more, so that it will require a greater caloric intake to match the extra expenditure. In this article, I’m going to cover three facts and two myths about how you can increase your maintenance calories. |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
May 2026
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