(Personal chat / business & life update for the first 26 minutes, please skip through if you don't want an update!)

 

At this time of the year, it’s so common for women to panic and get into that ‘I want to lose weight fast before Christmas zone’.

So, if this is you, let’s make sure you’re not making these mistakes so that you can actually see the results that you’re trying to achieve!

I also announce that the 5 DAY DETOX IS BACK!!! For a very limited time!

 

Links:

Join my 5 Day Detox here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

 

Healthy food delivery companies mentioned:

Hail the Kale

Bnourished

Read This Episode:

Before I get into this podcast, I just want to say that the first 26 minutes are a personal life update from me, the challenges I've been going through, why I needed to take a seven week break from Body Bites with Bec, what I've learned from the challenges, and also how I've changed. I've bought my dream home and how that came about, so if you don't care about that, you can skip forward to 26 minutes for the actual podcast topic, but if you would like to hear an update on my life, a lot of regular listeners and followers really like to hear that sort of stuff, definitely listen from the beginning. There's also something very exciting that I mention at the very start of the podcast that has just launched … 

I am back after having a much needed break from Body Bites with Bec. I did say in early October that I was going to have a one to two week break, but it's just turned out that there has been so much going on with what I'm about to get into and fill you in really quickly on. Like I said at the beginning, if you want to skip through this part, you totally can, but so many of you are long time listeners & long time followers and I know that a lot of you like hearing personal updates from my life and what's going on. 

So I want to explain why I took a break and I feel really inspired to talk about how I've got through this really challenging, testing and busy season, but still was able to achieve my goals and I think I need to do another episode about it because I've learned so much. There's so much to share. If you're also going through a challenging time or a busy season or any kind of pain there's just so much that I learned through this season of my life and I'm excited to share more about that with you. If I get time this year, I'm hoping I'll do a bonus episode. I won't get into it too much now, but I want to give you guys a quick update on what's been going on in the last couple of months since I haven't been on Body Bites with Bec, it's been challenging, but it's been amazing.

It's been wild. I've moved into my absolute dream home. If you're not already following me on Instagram, I share so much there. So I'm @health_with_bec on Instagram and I've been sharing lots there, so a lot of you have been seeing behind the scenes of what else has been going on in my life and why I haven't really had the time to do the podcast. Sometimes things have to be sacrificed for more important things to happen and we can't do everything, we're not robots, so the podcast is just something that I needed to sacrifice for a while whilst more important things were going on that needed my attention.

Before I get into this episode though, something very exciting has happened today. So the 5 Day Detox is back. Now I only bring this out a couple of times a year on purpose because it's only a five day meal plan and you can't achieve long term results and set new habits and change your yo-yo dieting behaviours in only five days and so I never want to have it out all year because I'd be too scared that people would just join that and not my signature program which really does help to set you up for long term success and stopping the yo-yo dieting. 

It's an entire learning journey that really helps you eat with flexibility. I teach you 80/ 20. I hold your hand through the first week when you might get side effects. It's just such a great program and I really believe that is the one that women should do first.and then Step 2. is my Health with Bec Tribe. So if you get results from the 3 Week Body Reset, you feel like this lifestyle works for you, then women join the Health with Bec Tribe to really turn this new diet into a lifestyle so that you can keep losing weight, keep it off and learn how to absolutely quit that yo-yo dieting pattern so that you can have long term, maintainable success. Not with just weight loss, but also your bloating, energy and your confidence. There's so many things that women achieve through following this lifestyle and completely changing their lives.

The 5 Day Detox I bring out just before Christmas and it stays until about mid Jan. I haven't decided whether it will go in mid Jan or the end of Jan, so it's a very short amount of time that it's out purely because it's just a good time for some of you who do only want to follow a meal plan for five days. I know that's appealing. Even though in the 3 Week Body Reset, I give you blank spaces over the weekend. I teach you how to eat with balance anyway, so it's still totally possible to do that.  Even if you bought it this week, there's still two weeks. You could do the first two weeks. There's blank spaces over the weekend. You can still do your festive events and then Christmas goes over the weekend anyway, and you've got blank spaces for that. Then you could do week three after Christmas is over, so there's nothing stopping you from doing the 3 Week Body Reset, but if you just want a quick meal plan - maybe you're not ready to invest in the 3 Week Body Reset yet? It's just a good little taste for you. So that is out! It's always so popular. I hope you are excited for that. It just helps you lose weight fairly quickly, but in a very healthy way, of course and it's really going to set the tone for this podcast as well, which I'll be getting into after I give a quick update about what's been going on in my personal life which I always throw lessons in. So it's not me just talking about my personal life. I always love to turn it into really valuable, inspiring lessons for you as well, when I share my challenges and what I overcome.  

What are we talking about today? The five mistakes that women make when they're trying to lose weight fast, which a lot of people get into that headspace when Christmas is coming up and people want to lose weight fairly quickly before Christmas. It's just a mindset that we get in. I'm going to go through the most common mistakes and then the good thing about the 5 Day Detox and the 3 Week Body Reset and the meal plans in the Tribe is that I make sure all of these mistakes aren't made by women. So I take all of the guesswork out for you so that you can achieve weight loss. Yes, fairly fast, everyone is different, but in a very healthy and sustainable way and all the guesswork is just taken out so that you don't make these mistakes that I will be getting into in this episode. 

So really quickly, like I said, I'll probably do a future episode on this, but this year for me has been probably the most challenging year yet of both my business and personal life. I'm not going to get into the personal life because it is just something personal. I'm going to keep it to myself, but it was going on at the exact same time as the biggest business challenge I've ever gone through and I go through so many challenges. It is not easy! Creating, running, growing and scaling a business and has been wild. 

So first of all, it's so exciting this year that the business has grown exponentially and one of the biggest challenges this year is building more of a team faster. So we've gone from having one or two customer support women to five and it all happened very rapidly within six months, so that was going on behind the scenes. Luckily, my beautiful team member, Kat, she's really been helping to train and manage the team members and they're all so beautiful. They're all women from the Health With Bec Tribe, so they all give you the love that I really hope that they would give you, but on top of that exciting challenge, I've been working all year from September last year to build an app and I have given you guys an update in Episode #151: Real talk on the best yet worst year. Overcoming the inevitable challenges required for growth, but I'll just say it really quickly - unfortunately it didn't work out with the team that was building the app for me and it turned extremely nasty. So it got to the production stage and I started to see live parts of the app. It wasn't working. I started to realise will this ever work? It just wasn't good enough. It was a really stressful experience and I had to decide - do I continue with this team or do I call it quits and get someone else to take over?

I'm sure a lot of people don't realise the work involved in this, but it was jus  a whole year of Blbuilding an app and so much time and so much money and so much energy going into this project that I thought it was going to launch in June this year and then it kept getting delayed and then it was the end of June and then it was July and then it was August and I was just like, when is this going to happen? It turned nasty. The team was horrible and I had to make the call. It got so bad that I had to pull out and get lawyers involved and as soon as that team found out that I wanted to pull out of the project and get lawyers, they blocked me from every single thing that I own - the app, all of the business processes that we'd worked on for months, all of the design files, absolutely everything, even our communication channel, which was Slack, they just blocked me from everything, which means because I wanted to get another team to keep the app process going and continue all of my hard work from the year and my vision to launch, it made it impossible.

You don't know how long law cases go for and unfortunately, from September until now, the law case is still going. There's been multiple back and forth. I don't know if you saw, but I went to Bali for a week in September. It probably looked like I was having a really relaxing time. I did that to try to stay on top of my mental health, but the entire time I was preparing evidence and talking to lawyers, and it was a very stressful “holiday” for me. My parents were there at the same time, actually. I couldn't even sit with them at breakfast, which was sad. I was just so busy and so I've never been so mentally unwell from a business challenge. It was so horrible to deal with a team that I thought were just really genuine, nice people for a whole year and then get to a point where I've realised that I've been massively ripped off. They're holding all of my content hostage from me and I didn't know how I was going to start with a new team. 

So then I decided that this might be going for so long, they're not giving anything back, they're not agreeing to handing any of my content back over and I'm in a huge law case with them at the moment, that's just never ending and I've had to decide to start again from scratch. 

So no design files and when I say design files, thousands and thousands, if not tens of thousands, (but at least a thousand) screens that took four months all up with the last team to correct and get perfect. I've had to go through the entire process from scratch with a new team, so it's just been huge on my mental health. It's been huge on my hours, because on top of the business being so busy and managing a team, I've been having to deal with a law case and start the whole app building process from scratch again. I've lost a whole heap of money as well from it. 

So that's what's been going on, but at the same time, like I said, there was a personal issue going on and I decided this is a really positive thing so I decided to buy a new home. I sold the last house that I was living in, which I was obsessed with by the beach, moved and decided to purchase my absolute dream house, which I moved into a couple of weeks ago. Every day I get goosebumps because I am just so proud of myself and also so grateful for all of you supporting me every day because even though I went through three to four months of just non-stop days, challenges with a lot of tears, I still showed up for this business and my team every day. 

Some days were more of a challenge and I had to take an hour or two to cry. I definitely took care of myself a bit more. I leaned on so many people for support, but even though the year has been so challenging, I still committed to helping as many of you as I could. The business still kept growing and growing, and I was able to purchase my dream home that I moved into in November and I think I purchased this in September. It was literally just as the law case was starting and I was like, what am I doing? 

I was learning so much about law, then I was learning so much about real estate, trying to sell my house to line up with the purchase of this one and I was like, what am I doing? This is crazy, but this beautiful, two-story penthouse that's right on the river is mine. You can also see the ocean. It's got 360 degree views of water. I was just like, I have to do it. I have to get it and I made it happen. Now, I'm here and obviously, that's added to the busyness of it. I feel like I got over the the really negative, horrible and sad feelings that I was feeling about grieving the app that is no longer there and no longer could launch and having to start that again, I've got over that and now since I've moved into this house, I'm just filled with so much pride in myself because I'm proud that I could still work, keep growing the business and be able to buy this for myself.

It is honestly beyond my wildest dreams and it's really made me reflect and think - wow, if you've got a vision and you've got a goal, for me, it is helping you … no matter what I'm going through, I still get up every day, and I keep kicking on, and I keep putting one foot in front of the other and the fact that I've been able to do this for myself, I've cried so many times, and I might start crying now, is just a testament to my hard work. I really want to share this as a message to you as well, because if you've got a vision and you've got a goal, as long as you stay consistent, some days you won't get as much done as others, but if you stay committed to that goal and you don't let anything get in your way and you just keep showing up, you can still achieve amazing things.

So I think I just wanted to buy this house to end the year on a really positive note and think - wow, I've still achieved something and my biggest achievement is you. It's seeing all of your lives change and as a result more and more of your lives changing is then also me being able to improve my life a bit and every single day that I've lived in this house and I can see the water and all these beautiful surroundings, I have just got so much creativity back. It makes me want to access even more of you and it's just this roundabout circle. The better I feel in my surroundings, the more I think of ways to help you more.

I've just felt like a different person this month. For the whole of November it just felt like it was a month of blessings as opposed to six months of issue after issue, except I just kept showing up and kicking on. I also decided at the very end of September or October - I knew that I was going to be moving house in three weeks, but I was feeling burnt out. I had insomnia again. I was just in this loop of constantly thinking about this law case, busy and organizing the new house. I just thought to myself - my vision for the year as well was to launch the app and then I had a six week Europe trip planned, but because the app team kept delaying and kept making mistakes and all of that happened, my trip just kept getting delayed but I had this flight credit and I was a bit upset because I just didn't want the year to be all work and stress and not enjoy life at the same time.

I've really found my travel bug and because I can travel anywhere in the world, I've really found this sense of freedom and happiness when I travel to Italy and I still wanted to make that come true for myself. So even though I was moving house in three weeks, I booked a plane ticket. I used that credit. I flew to Italy for two weeks and that was the best thing I've ever done. It reset my sleep. It boosted my happiness. Some blessings happened over there. I found out that I was a finalist for the Australian Business News Young Entrepreneur Award. I bumped into a Tribe member in Venice who's lost 40 kilos. I'm interviewing her tomorrow. We literally bumped into each other in Venice. It was so crazy and just amazing things happened. I met some of my friends over there that I've met in Italy. New people that I met last year that I met back up with. I met with another one of my friends, Brooke and we actually recorded a podcast over there in Venice, so that is coming at some point too, and I really just believe in sometimes saying to yourself after a really tough season, enough is enough. 

What can I quickly do to boost my happiness and change things around? I really do feel like that quick trip to Italy and then getting home, moving house five days later was the best thing I've ever done because like I said, I was getting burnt out. I wasn't sleeping but that two week trip reset my sleep and boosted my happiness. I feel like blessings started to come my way and then I felt energized to come back and move house.

This place that I got was fully furnished and it is a two story, 300 square meter, huge apartment, full of furniture and I decided to get the downstairs flooring done because it was all carpet and I just wanted to get all the floorboards done ASAP. I literally within five days had to move out of one house into another house, get all of the furniture down to the garage from this house, and it's just been so busy on top of launching a new eBook if you haven't heard about it yet too?! 

It's Simply Summer and I won't get into it too much, but launching a new ebook, which sounds simple but is a lot of work. I launched that in two weeks, the fourth day of moving house, then we had our huge Black Friday Sale period and that was another huge job to get that all ready on top of obviously all the business running as usual. We've had the new Tribe meal plans released. So that's why I had to take this podcast break, because the time has been filled up by the app issues and the law case, then it was me obviously going to Italy and just actually not wanting to work eight hour days. I did half days in Italy. So one thing had to go and the podcast was one of them and since I've been back, it's just been business, plus moving, plus reno's, plus getting rid of furniture. It's just been wild, but it has been so fun.

I do want to do another episode on how I got through that challenging time because I wouldn't have got through without some of the things that I did and one of the things that I love doing, which I just want to share now really quickly is a three part process. The first thing I always do when I run into a challenge, and this can be any challenge in life, but I've been forced to do so much mindset and growth work to run and grow a business as a solo entrepreneur. You just have too, half of it is mindset work, otherwise you don't survive. 

Every single time a challenge comes my way, I turn it into a really positive thing. So any mistake, anything that goes wrong, anything that feels challenging, any low moment, I always flip around and I get excited by it because I say to myself, I now have learned something and I won't repeat that in the future. Every single mistake is an opportunity to grow and learn and there's always something that you can find if you look hard enough. 

Now, unfortunately with this huge app scenario, I couldn't find that lesson straight away. I had to go through a period of grief first and it took me a while to find the lesson, but when I was in Italy, I finally found that lesson. I think it took me about a month to six weeks of just feeling like, why has this happened? This is so horrible. How can I get through this? I leaned on so many friends for support. I asked so many other people for support. I just stepped back a bit more from socializing and only hung out with my couple of best friends and I just did what I could to grieve and get through whilst running the business. Then in Italy, I found the lesson and now, since finding those lessons, I'm so excited because number one, the next app that's getting built, this team is so much better. They're so much more experienced and they know what they're doing. I know that this app is going to be so much better than if I was going to release the one from this year and not only that, I have become a far stronger person in so many ways. 

I'm not going to share all of them, but even just moving into this house I've dealt with so many different trades and I've actually learned from this year to ask so many more questions, really be onto things, really read contracts more, and I learned that some people are out there to rip you off and not give you good quality things. Let me just say that short. I've just learned to be a bit more of a woman in a way, and not be so trusting. I'm still going to be a really trusting person because I always am and that's just part of my nature, but I'm getting a bit stronger now because I have realised from that, that it might happen again in the future. There are some people out there that don't have your best interests at heart and do want to rip you off and so I'm a stronger person in that way and so many other ways, but I've found the lesson and now I'm on the other side of it. 

Every time I hear from the lawyers, and the case keeps evolving and evolving, yes, I have moments where I cry and I get upset, but then I move on within an hour and I'm just trying to think forward and positively. So, that's what's going on but I'm so happy in this beautiful home. I'm doing renovations slowly. I've got my beautiful friend, Tori, who is an Interior Designer helping me furnish it all and it's just coming together every day and it makes me so happy that you want to see so many house updates as well because it's so fun sharing the journey with you.

So if you listened to all of that, thank you so much for listening and thank you to everyone that supports me. Everyone in the Health with Bec Tribe, all of my beautiful long time followers, you have all sent me such beautiful messages of support and I would not be able to get up and continue to work and grow this business without seeing your lives change and seeing you support me back is what makes me happy. Never ever give up. No matter how hard things get or no matter how much people try to put me down, you are the reason that I continue. Thank you so incredibly much from the bottom of my heart because it's because of you that I do what I do and will never ever give up no matter how hard things get. Challenges will keep coming my way. I know they will, they never stop, but I know I can get through them and I know I can get through anything and I know that you can get through anything as well because back then for a while I did not know how I was going to get through the personal challenge and the business challenge but now I'm so happy and full of positivity, so I know that is possible.

Okay, so now I want to get into the episode as promised after 25 minutes of talking. If you're deciding to listen to it now after skipping through welcome and if you're a new listener, extra welcome to you. I really hope you enjoy this today. I would really recommend going back and just listening to all of my past episodes. There's so much gold in there. Also, if you've been listening for a while, definitely go back and re-listen to episodes. I know that some of you have been doing that, but you forget things all the time. I always go back and listen to past episodes. So make sure you do that as well, but now I really want to go into the five biggest mistakes, there's obviously a lot, but I'm just going to choose five today that women make when it comes to weight loss, and in particular when it comes to losing weight fast.

Christmas is coming up and I just know that a lot of you would be in the mindset of, how can I lose weight in two or three weeks? So I just want to talk about the biggest mistakes that I see, and then some tips to offer as an alternative to the mistake, so that you can achieve some results come Christmas or the new year/ early Jan and actually see results rather than making these simple mistakes and getting slipped up and not seeing results.

So let's start with number one. This is the biggest one.  Mistake number one is winging it and not organizing yourself. So, winging it when it comes to eating. Organization is key. One of the biggest mistakes that I see is when women don't take a little bit of time, it doesn't have to be much, but just a little bit of time over the weekend to plan their meals, at least your dinners, your breakfas and roughly know what you're having for lunch. 

Just a plan, even if it's just written down, even better go to the shops and try to buy everything and just take a bit of time to make sure you plan out what you're eating for the week. It might take an hour or it might take an hour and a half once you go to the shops or do an online order, but taking that time will absolutely save you time through the week and it'll just make sure that you stay on track far more to stick to your healthy intentions in terms of what you're planning to eat for the week. Obviously this is different for everyone, but what you're planning to eat for the week to lose weight. 

So if you don't take that time to plan and you just wing it,  then what happens is and I hear this all the time from women … I've been doing this for so many years and coaching thousands of women - when you're not organized, then you get really hungry, you're busy, you don't have time to cook, and quite often you'll grab something on the go that's unhealthy, or in the house that's unhealthy. Maybe it's chocolate, or unhealthy snacks from the kids, and things that aren't going to be good for your goals? Organization is key. The women in the Health with Bec Tribe that achieve that amazing, long term success, they all say that time over the weekend is key to set them up for a week where they can stick to their goals and their intentions and see results because of it.  

Mistake number two is not being prepared. So similar and it leads on from mistake number one, but I think it's good to have a plan for the week, but almost like a backup plan so that you're prepared as well. Now, what I mean by this is let's say that you've planned your dinners for the week. Maybe you've planned your lunches too?

Side note and tip here in all of my programs - I think it's so easy to whatever you cook for dinner, cook extra and have it for lunch the next day, so you're not really thinking about planning your dinner and your lunch. It's just four or five meals and then that's your lunch next day too. 

So that's what I do in the 3 Week Body Reset and in the Health With Bec Tribe, but let's say you have planned to cook throughout the week and you've bought everything, but what if you have to work until 7 o'clock one night or you get too busy with the kids or because it's a very busy time of the year and you just don't have time to cook? Then what happens is sometimes you choose unhealthy takeaway options or you grab something unhealthy on the go. So I think it's really good to be prepared in this way and always have backup options in your freezer. 

Two ideas here - one idea is there's some amazing food delivery companies that you can go online and have always stocked in your freezer. Now, obviously, everyone listening is all around the world, but in Perth, one great one is called ‘B Nourished’. There's also another business that I love and I'm friends with called, Hail the Kale. Not as freezable, but they're ones that you can just have in your fridge. So having some backup takeaway options in your freezer can help. I think Hail the Kale is better for you to note in your head so that you can grab them from a local store, or maybe that can just be your healthy lunch takeaway through the week. As long as you've got other backup options that are takeaway or pre prepared if you can't cook, so that you're not grabbing something that's more unhealthy.

The next couple of weeks when you're super busy, you might actually just want to plan that into your week. You might just think - okay, I'm going to do an online order for my lunches or my dinners. Maybe not both. I think it is really good to cook some things yourself, but that's another tip. The point I really wanted to make here is that I think it's really good to definitely have, at least for your dinners, frozen meals ready to go. So, the first idea was a meal delivery company that you can just have there, that obviously are in line with your dietary principles and your goals and your calories.

The second option is when you do a cook up of whatever it is, if it's a curry, if it's a casserole, if it's a pasta sauce, always make double or triple or quadruple and freeze it. Now women in the Health Bec Tribe do this all the time as well. The busy mums love doing this. Whenever they cook a meal, they'll make way extra and then freeze individual portions so that when they do get to those days that they're too tired to cook or too busy, at least they've got that backup option so that you're grabbing something healthy and going back to the point about the healthy food delivery or frozen food delivery services, if you are in the Health with Bec Tribe, please don't forget about the amazing section that I have created for you - there's a module in the Health with Bec Tribe where I have gone through every single state in Australia and New Zealand, I'm constantly adding to it and I have given you ideas for really healthy quick takeaway ideas and also food delivery companies that align with my principles, low calorie, high protein, high in healthy fats, so that you can trust that what you're eating is going to help you with your goals and all the guesswork is taken out. So make sure you go in and check that section in the tribe portal.

Mistake number three is just winging eating healthy, but not being conscious of your calories.  This is a mistake that I have seen over and over again in women that really feel like they're trying it all, but not seeing the scales shift. So if you feel like you're eating healthy and you're not losing any weight, it really could be as simple as that you're not being conscious of the calories that you're eating. 

So maybe you're having a smoothie for breakfast or eggs and veggies for breakfast, and then you're having a salad for lunch, and then you're having protein with veg for dinner. Maybe you're not being conscious of the amount of the chicken in your dinner, and the amount of oil that you're putting on your food. I don't like people to get obsessed with calories. I really don't, but to lose weight, you do have to be in a calorie deficit and it is so easy to slightly overeat on the healthy stuff.

I see this all the time. I've seen this for seven years and this is one of the biggest things that I noticed when I was working with women one to one in my first couple of years of business. Sometimes I would make them personalized meal plans and they would say - “Bec, this is actually very easy. Similar to how I was eating, the only thing that's different is that now I've realized I was slightly overeating on the healthy stuff”. So if you're slightly overeating on the healthy stuff, it's fine. It's still really healthy, but you might just be staying at a weight maintenance level. So when you're a bit more conscious of your calories and you ensure you're in a calorie deficit, that is what you need for weight loss.

If you want to learn more about this and how to count your calories without being obsessive, but being conscious, I speak a lot about a lot more about it in Episode #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? So that's super easy for you, but if you want to do my programs, it is done for you in the 3 Week Body Reset. So you see the calories on the recipe, you see the calories each day, and then I help you change the amount of calories to suit your own needs as well, but that takes all the guesswork out of calorie counting. Otherwise, as you'll hear in that episode, I do recommend using an app like My Fitness Pal or Easy Diet Diary, just so that you can be conscious of what you're eating because that's a huge mistake. 

It's a simple one, but it's one of the biggest ones that you can correct so that you actually can lose weight and not just be eating healthy food thinking that you're eating low calorie when you're actually not and it can just be a matter of three or four hundred calories that will take you out of a calorie deficit or put you in one, and that could literally be an extra tablespoon of olive oil and a bit more chicken and maybe a few more nuts in your smoothie. It's just the tiniest things that you could adjust to then put yourself in a calorie deficit and it can make the world of difference.  

Okay, mistake number four and I say this one all the time and speak about it way more in Episode #128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!.

The mistake is when women who are trying to lose weight fast and they want to cut their calories, one of the first things that women do is cut out fats from their meals and I used to do this in my early twenties too, when I was trying to lose weight and I didn't have the knowledge that I have now. 

Fat is so important to leave in your meals, obviously in moderation. So if you're being conscious of your calories and you're following my meal plans or you're using an app,  make sure you obviously factor the calories in, but a small amount of healthy fats. Trans fats.in each of your main meals is so important to have and factor in because that is going to keep you really full and satisfied.

So an example here is often women will get a salad or make a salad and leave out the dressing or not add any avocado because they want it to be as low calorie as possible. What happens then though, is that you'll just feel starving all afternoon and you'll feel the need to snack all afternoon, and then quite likely you won't be able to stick to your planned amount of low calories for the day because you'll just feel starving all day. Whereas if you add a small amount of healthy fats to your breakfast and your lunch, it could just be 100 or 200 calories worth of olive oil or nuts or avocado, you won't even feel the need to snack, or if you do need a snack, it'll just be a small snack. 

So my point here is that adding healthy fats to your meals actually reduces your hunger throughout the day, so that it helps you not overeat at night time or in the afternoon. That is something that I learned about eight years ago, and now every single time I sit down to eat a main meal, I say to myself - are there healthy fats in here? I've really started to become friends with fat because I can't believe how much of a difference it makes to my hunger for the day and I just don't get hungry. I don't feel that need to constantly snack and it helps me eat healthier and way less than I used to if I were to eat a low fat diet, so it helps me manage my weight a lot easier and it will help you lose weight far quicker as well, if you don’t leave the fat out. So if you want to hear way more on the benefits of healthy fats, what I consider healthy fats and just more about healthy fats, definitely listen to Episode 128. 

Mistake number five is more of a mindset one, but it's so important to remind you about - giving up too soon if the scale doesn't shift. If you're doing something for five days or a week and the scale doesn't shift, a lot of people give up and they think - it didn't work! That is so far from the truth. You probably have lost a bit of weight, but a safe amount of weight to lose in a week is anywhere from half a kilo to a kilo and if you only lose half a kilo, quite often that just isn't noticeable or maybe the scales won't even tell you that because your water weight fluctuates every single day. Maybe the day that you get on the scales, you're holding 500 grams of water because you're dehydrated?

Side Note - the less water you drink, the more water you hold. Make sure you keep up your water intake because that'll actually help you have less fluid retention or it could be that time of the month for you. As women, our hormones are fluctuating all the time. 

Please don't give up if you try something for a week and you don't see results. Keep going, because what if you are losing half a kilo a week? Maybe after three weeks, you'll actually notice it and another side note here, I don't believe in scales for most people because of this exact fact. I think just go off how you're feeling, think about how good your energy is feeling and think about how much less your bloating is. I'm assuming you're just following my approach, but think about all the other benefits aside from weight loss that you're getting from eating these healthy foods and trying to lose weight and take the pressure off and go off photos instead and even measurements. Don't give up after a week. I know when I've tried to lose a couple of kilos in the past, if I've gained it from holidays or something, if I cut my calories for a week and I try to lose weight, I never see results in a week, but I know that I need to keep going. After about three weeks, I notice because in about three weeks I can lose a kilo or a kilo and a half. It comes off slower when you don't have as much to lose and I always think - I'm so glad I didn't stop! So be patient and don't give up.

After only a week, even if you don't see results after three weeks, keep going. If you are, or if you're about to join my 3 Week Body Reset and then the Health with Bec Tribe,  women post about this all the time - they say sometimes they don't lose any weight at all for three weeks, but they keep persisting and eventually they see results and that's from a whole factor of things like quite often women that join my programs have inflammatory concerns or gut concerns and sometimes you need to eat an anti-inflammatory diet and start to improve your gut health before you start to actually see weight loss results because it's really hard to lose weight if you've got gut issues and inflammation in your body, so sometimes women just need to be eat healthy and then the weight loss comes after. So please be patient with yourselves and don't give up after a week. Please keep going!

So to end this long episode, I really hope you enjoyed it. I just want to remind you again that the 5 Day Detox has just come back. It is good. If you just want a taster for the 3 Week Body Reset, if you're not ready to invest yet, or if you just want to do it really quickly in between your festive events, it's great for you to try, but if you are committed to learning far more and having an entire educational experience that still leaves room for blank spaces over the weekend, you can still enjoy your Christmas lunches and your drinks and your festive events, then I do recommend joining the 3 Week Body Reset and obviously, if you've already done the 3 Week Body Reset, it’s the best time to join the Health with Bec Tribe. 

We've got brand new meal plans that have just come out. You're getting a bonus ebook that's coming your way with Christmas recipes. You're also getting a Christmas survival guide to help you over the Christmas period so that I can really hold your hand through the holidays so that you can, not fall off track too much over Christmas and then start the year still feeling good and not 10 steps behind.

Pick and choose where you want to start depending on where you are in your journey or if you feel like you're aligning with me, because everything that I've said in this podcast I take into account with my meal plans so that you're eating a calorie controlled way of eating that makes you get results but has the right amount of healthy fats, has the right amount of calories, and I really take into account all the mistakes that women make to ensure that they're not made in my meal plans. 

One final thing as well with the 5 Day Detox, just in case you're deciding whether to start with the 5 Day Detox or the 3 Week Body Reset - if you are already eating quite a lot of sugar and carbs, then when you follow my approach, whether it's in the 5 Day Detox or the 3 Week Body Reset, it's the same approach. It's the same lower carb, high veggie, moderate amount of fat and high protein. It's the same way of life with the 5 Day Detox, though you don't get all the education to really hold your hand through the side effects in week one. So if you are more of a carb and a sugar eater, just be advised of that because I'd be worried that you'll do it, but you might want to give up after five days because you might have side effects. Whereas if you do the 3 Week Body Reset and do week one of that, and then week two of that, and then week three, after the weekend of Christmas, your hand is held and I really guide you through the side effects and how to manage them. There's emails of support. There's a Facebook group with so many women on the same journey. So this is why I've encouraged the 3 Week Body Reset far more, but if you don't eat many carbs and you don't eat much sugar and you don't feel like you're going to get withdrawals from sugar and carbs and any side effects, then the 5 Day Detox might be good for you to try. 

If you enjoyed this episode, because it’s been a while since I've been on the podcast, reviews would mean the absolute world to me just so that women can discover me again and I would just love to hear from you to hear if you've enjoyed the episode.

The Simply Summer eBook, you can click on and read about. That's just a recipe ebook and all of those recipes can just be used in place of any of the recipes in my meal plans or just whenever you want over the weekend with your family. That's super exciting!

So please take the time to leave me a review and definitely come over and follow me on Instagram if you're a new listener and watch my house journey and heaps more tips in the lead up to Christmas.