Make Eating Healthy EASY With This Mindset Formula

hey everyone welcome back to my channel I am making today's videos short sweet and really easy to follow because I want to share with you my tips of how to stay on track with your healthy eating if you're already a subscriber hey welcome back thanks for watching another video and if you're new to my channel my name is Rachel ask I am a nutritionist from Brisbane Australia I also own a gym called eat run lift and a blog of the same name make sure you hit subscribe if you haven't already so you don't miss out on my future uploads and you can go and check out all the other tips and tricks that I have already uploaded on my channel to follow this video effectively you will need a notebook and a pen or you can use your phone if you're not watching the video on your phone already anyway the reason for this is we're gonna be working through some stuff to figure out why it is that you're falling off track with your healthy eating all the time instead of just me giving you generic tips we're gonna figure out the root of the problem I'm actually drawing a little bit from my mindset coaching program which is part of my 12-week online challenge this is a method that I use personally and if you want a kind of heads-up of where I am at the moment I haven't had a cheat meal in nine months I mean I could if I wanted to but I'm in ketosis and I want to stay in ketosis so I just don't have a cheat meal I don't think cheat meals bad things but I think if you're eating stuff which is not productive to your goals and it's not going to help you get you where you want to be or it's not nourishing your body or it's something that's just you know it's not good for you you want to be limiting limiting that to a certain number of times per week it's all about having a majority of your diet as healthy nutritious food that's actually going to look after your body my first step is don't beat yourself up about it you don't want to be feeling a lot of guilt and shame for falling off track with your healthy eating and not being able to get back on because yes life does get in the way sometimes that doesn't mean that you should let those same excuses come back over and over again like yes there's always gonna be situations which get in the way and it hard to get around sometimes but if you are having the same thing making you fall off track over and over again that's when we know there's an issue if you know you're always reaching for the the chocolates or something and around like 3 4 p.m. that's when you know there's a little habit there that you need to break but other than that if you fall enough track and you just feel like you can't get back on top of things do not beat yourself up for it feeling guilty over it is just going to lead to more negative thought patterns so gonna break that now the point number two we're taking out the notepad and we are going to figure out why this happened this is a list that I want you to add to every time you have fallen off track or every time you do fall off track if it does happen again in the future because we're gonna see if there's a recurring theme here some common examples that I see from clients are things like stress at work or stress at home or it was sitting around in the cup and so I decided to eat it anyway so if you just focus on the one last time that you fell off track and weren't able to get back on top of things with the healthy eating jump down what that reason was before I jump into the next point I would love it so much if you guys would give this video a thumbs up for me it does actually help my videos out a lot so I really do appreciate it now we're up to step three and we're gonna take that one obstacle which you wrote down in the previous step and what we're gonna do is write down three things that we can do to which rest that next time it happens so for me something that I used to notice was I was a stress eater and I'd feel stressed so I had one salty food I had to remember food is not my therapist food is there just to look after my body so three things that I do now when I am stressed ah go for a walk or go and get acupuncture or just spend some quiet time just sort of in reflection thinking through things I'm bad at slowing down I'm the first person to admit that but I know I have to and I know that there are other ways to manage stress other than eating now it's time to set some specific goals for yourself I always advise not setting up physical goals of looking a certain way but setting goals that you can measure and you can achieve so maybe you do want to lose weight set that as a number goal or maybe you want to be able to do a certain number of push-ups which I love setting those kind of girls like training goals because it makes you actually work towards it so you want to set something other than having a goal body to make this work we're gonna set a big lofty goal in twelve months and then we're gonna break that down with three smaller goals that are gonna help us get to that big one so you jot down your 12-month goal then we're gonna jot down a two-month goal then a full month goal then a six month goal and then you've got twelve ideally these three little goals need to be building blocks to work your way up to your 12-month goal point five to make sure that you I'm not falling off track is to read says your cupboards go through the pantry go through the fridge and make sure that there's no junk lying around you can give it to someone else if it's someone if it's like a housemates food or like a relative something don't touch it just learn some most self-control I know that sounds easy to say you can do it I can do it you can do it but if it's your food and the fridge or the pantry reassess what's in there and don't eat it to get rid of it I used to do that to just give it to someone else who'll eat it point six is to talk to the people you live with and explain why this is important to you you don't want to set yourself up for failure by having other people sabotaging your goals so you really need to explain to them why it's important and why you're doing what you're doing point seven is it's time to plan out a new routine so when it comes to eating healthy and staying on track with eating the right kinds of foods for your body I know it can be really difficult sometimes especially when you're first starting there's a lot of information out there it can be tricky so it's about finding a routine for yourself you don't have to make all these big changes at once in fact I do advise against that I feel like it is better to take small little steps and change little things at a time so I'd love you guys to plan out a week of eating on that notebook or in your phone or whatever you're doing this is going to give you a nice guideline to work along if you're looking for some advice I do have a nutrition guide available I know I hate putting pictures and things but really that's what I made the guides for so the nutrition guide does talk about food and it splits it up into different body types as well so your ectomorph which is usually tall and thin and tries to gain muscle your mesomorph which is typically your hourglass shape which is the body shape that I have and your endomorph which is the body shape which usually find it a little bit harder to lose weight and they tend to be a bit more pear-shaped if you can you should also plan out when you're eating because sometimes what can happen is we get so busy throughout the day and then by the afternoon we have super super hungry and that's when we go crazy and tend to starts coughing down whatever we can we want to avoid that from happening and making sure that we're eating apart from intermittent fasting I'm not referring to that at all I'm just talking about general healthy eating it's important to make sure that you're eating enough calories at the right times of days so it make sure you're eating when you wake up the morning you know you're getting your breakfast ting you're having your smacks you having your lunch you don't want to be eating nothing all day and then coming home and destroying the cupboards at night you know those people that you hear on who are always like oh you know I was so good all day I ate an egg and a rice cake and then I ate a whole pizza and a bunch of like chocolate and everything for dinner those people aren't eating enough food when you eat enough food and you satiate your body you're not gonna go off on some crazy fruit attack because those sort of episodes where you just decide that you don't care about eating healthy anymore and you just scoff down whatever they're the kind of things that can lead to you just choosing worse and worse meal options as you go like it becomes easy to choose the bad breakfast it becomes easy to skip lunch and then becomes easy to order at dinner once you get a good routine in place that will drastically reduce the amount of times that happens step number eight is to look for meal inspiration that you like you don't have to be eating salads all the time if you don't like salad there are other ways to get your vegetables in there are so many places on the internet you can do this YouTube Pinterest blogs I myself have a blog which has a recipe index in it too and so you can check those out I'll link that in the description box for you and in my final step we're taking out that notepad again or the phone and we are going to make a commitment to ourselves this kind of commitment is going to be different to everybody so this could be something like for me personally mine is I am going to look after myself the best possible because I wanna keep my PCOS under control maybe yours is that you're gonna choose the healthiest options that you can because you'd really like to reduce your body fat percentage or maybe you want to be able to keep up with your kids or whatever your reason is there needs to be a commitment there without the commitment what's the drive and where's your motivation coming from I get people messaging me all the time asking how to get motivated and I think motivation is absolute BS it's more about habit you're gonna have motivation in the start to kick you up the butt and get you going that's when you're going to build all these beautiful habits into your day into your week and it's the habits that are gonna sustain you if you want to share your commitment in the comments section below I would love that I'm gonna go through and be reading them as well I just think that's a really great way to make it tangible when you're actually having a type out and share it with strangers it means that you're really really serious about it but I hope you guys have a new action plan lock down after this video and if you haven't yet please give the video a thumbs up before you go and hit subscribe if you're new I'll catch you in my next upload or you can jump over to my Instagram and catch me on there I'm constantly posting food and workouts and things like that in my stories if you're looking for some more inspiration bye guys


  1. Also, thank you so much for providing a free health guide and recipes. I've really been trying to lose some extra weight for a trip coming up, but my problem was that everything cost way too much. This being free, and from a nutritionist really helped me. Thank you so much!!! Your a life saver

  2. oml.. your skin is so pretty!

  3. One of the best videos i’ve seen😊👍thanks woman! Lol

  4. I am an emotional bored eater, lol sounds strange but if anything bad happens in my life i always eat sweets or fast food because it makes me happy, but the next day my mood is even worse. Also if I’m bored i always end up eating and that is really getting on my nerves

  5. I'm an anxiety eater! 🙁

  6. I want to get fit for my eighteenth birthday.

  7. You look ugly

  8. I want to stop binge eating and have a healthy mindset and healthy habits around food. Because my parents never were like that and diabetes runs in my family.

  9. i paused the video to write this comment:
    changing from super unhealthy and junk food diet to super healthy diet is possible, but you have to have cheat meals!! being all healthy all of a sudden cant last long unless you have foods from your previous diet, because your body and mind is used to the unhealthy foods that when you change things up it will crave the old foods more and that will cause being eating or something so my point is you have to have cheat meals every once in a while and its imp to have a balanced diet in the first place that will allow you the chocolate and what not but in a small amounts,, if you want a lifestyle ofc….

  10. One more question would you advise learning about being a dietician / nutritionists through either Uni or Tafe as away to stay on track?

  11. Would you advise meal prepping of healthy meals i like?

  12. I am not watching this on my phone but I am not yelling at you sorry

  13. I love "cleaning out the pantry" before I start a new diet. Gotta get rid of these chips pronto. These cookies also must go. Nom nom nom.

  14. My promise is to make vision board to keep track

  15. This is tremendously helpful you have no idea. Thank you so much as always, Rachel. You're truly wonderful.

  16. healthy

  17. healthy

  18. I'm really happy , I saw your video , now I know I can control it and eat heathly and have my mindset whenever I cross to a fast food , I will walk away paid no mind and just go to the natural juice bar and walk around in the parks with a book cause I was in a overweight stage , i kept repeating the same mistake , the same bad habits I used smoke cigarettes but I stopped cause it wasn't helping me , so I just look for a easy diet and join a kickboxing gym and stop eating outside and i needed help cause I was going throw a rough time now I'm happier trusting the process I will be fit and strong , I stop buying junk food from outside I be like hell no papi you won't control me , and i drink alot of water now . I used hate water lol now like fuck it it healthy for the body and i stop drinking beers and going to bars i lost like 10 pounds


  20. I want to look after myself because I want my body to get smaller, tighter and strong. This will also help with my scoliosis and make sure I do not run the risk of diabetes. Finally when I am older I want to look young, lean and strong!

  21. So weird, I just searched how to stay in a healthy mindset and randomly clicked on your video.. But I'm also from brisbane and know your gym 😂

  22. I don't have a number goal though I just want to feel good about what I'm putting in my body

  23. be healthy to feel healthy… I need to take care of my body to feel better (especially digestive system).

  24. The thing is, i'm not even really hungry, I just want to eat something sweet. Some chocolate and some sugar and I just still don't know how to get away from that..other than that I eat when I'm bored, but that I can fight with lemon or cucumber-water. The sugar-thing's still an issue.

  25. Perfect video ❤

  26. I know this may sound crazy and so unscientific. I heard that you get a new set of tastebuds every 10 days. I was thinking if I don’t eat chocolate(which is the food I crave the most) for more than 10 days, will I start not to crave it or just get used to something else or?

  27. Omg when my mom buys me chocolate I just start eating it to get rid of it. I’ll stop from now on.

  28. Wow – this is a GREAT video! especially for beginners. Thank you!!

  29. HAHAH I am sooo guilty of just binge-eating every junk in my pantries in order to get rid of it to start fresh. Annoying. Thank you so much for the video!

  30. Sometimes its important to listen to your cravings cuz its your body talking to you. I am doing keto and drastically increasing my training. This left me so low but i found out if i have a small portion of carbs after training i wake up the next day full of energy and able to clean the house run after the kids and do my training. I had to rethink what my goals really were. Being perfect at keto or feeling good and improving my fitness.

  31. Reasess was spelled wrong. 😀 I think she spelled it "reasses".
    This was an AWESOME video, though. I really loved it. 🙂

  32. I have a problem of under eating, even though I workout everyday and I’m learning to love myself no matter where I am mentally I always somehow end up under eating. I’ve been through 2 different diets about a year apart ( trying to eat less, and Atkins) and I had to end all of them coz I was always tired, stressed, and scared. I am 16 years old and I’m 60kg I NEED help.

  33. Eat run lift or live?

  34. I have the messiest roommate and the fridge and the kitchen in general are such a mess that it makes me not want to cook anything and I really want to go back to eating healthy but she's so stubborn it's incredible 😭 but I'm still gonna try my best

  35. Going Keto has been amazing for me. I have been at it for a week now and obviously would love pizza, but refrain from it because I have a goal in mind. My head and body feels better. Your channel has really helped me stay in track. 🙂 keeping tack of my weight loss and measurements has really helped as well.

  36. I was a part of the ERL12 group actually but i didn’t even follow the plan even tho it was incredible! I was going through enhancement/breaking up and i couldnt even keep it up. I lost weight ( i reached 47 kg) with the wrong way.. and i gained it back again. I’m glad i come across this now.. i really need to get back on track :), thanks U ❤️

  37. awesome, thanks

  38. I'm thirteen, and I have a really strange eating problem. I like to eat and drink as much as I can for breakfast and for the rest of the day, when I'm not at school, I don't eat anything until dinner. And because my mum enjoys really unhealthy food sometimes, I have to eat most of the things she does. On top of everything, we don't have a lot of money. Me and my mum don't have a great bond either so we don't agree on things. I really want to start getting healthier and get the body shape I've been aiming for. If I could just get some help with either exercises or persuading my mother to help me reach my goal, it would be really appreciated!

  39. Stress at home definitely. I already know what my problems are with just don’t know how to solve them.

  40. I’ve been trying to eat healthily but since my mom buys groceries ( I’m 16) I don’t really know what to do? I eat fruits and other greens instead of snacks like chips etc but after that my mom makes dinner and always tells me to stop trying to be skinny and just eat. Tips?

  41. I'm a bored eater. When I'm bored an have nothing to do I end up eating. On the other hand when I'm busy I forget to eat. How can I keep a balance.

  42. I have a question. So my family stress eats alot due to my parents working full time and me part time plus school, so convenient cheap food is what we go for. What foods are cheap, healthy and filling?

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