02: Building Habits, Not Just Diets

12/03/24 • 16 min

If you’ve ever felt like you’re constantly starting over—like every Monday is a new attempt to “get back on track” only to fall back into old patterns—this episode is for you.

Here’s the truth: It’s not you. It’s the diet. Most diets are designed to fail because they demand perfection in a world that’s anything but perfect.

In this episode, we’ll talk about:

✅ Why restrictive diets don’t work long-term
✅ The psychology behind binge-restrict cycles and why willpower isn’t the answer
✅ How to shift from diet rules to sustainable habits that actually fit your life
✅ Why identity-based habits are the key to lasting success
✅ Small, actionable steps you can take today to start making real progress

Diets set you up for failure by being unsustainable, rigid, and overly focused on quick fixes. They don’t teach you how to navigate real life, deal with stress, or develop a mindset that supports long-term success.

The alternative? Habit-building. Instead of forcing yourself into extreme changes, we’re going to talk about how to create small, manageable habits that support your goals without making you feel deprived or exhausted.

You don’t need another diet. You need a lifestyle that works for YOU. And today, I’ll show you how to build one.

🔹 Listen now and start breaking free from the diet cycle today! 🔹

Here’s how I can help:
✨ 1:1 Coaching – https://deliciousdeficit.com/coaching/private
✨ Group Coaching (Project 10) – https://deliciousdeficit.com/coaching
🔥 Not sure how many calories to eat? https://deliciousdeficit.com/calorie-calculator/
🥗 Free Meal Prep Salad eBook – https://deliciousdeficit.com/ebooks/saladsFollow on Instagram: Instagram.com/deliciousdeficit

If you’ve ever felt like you’re constantly starting over—like every Monday is a new attempt to “get back on track” only to fall back into old patterns—this episode is for you.

Here’s the truth: It’s not you. It’s the diet. Most diets are designed to fail because they demand perfection in a world that’s anything but perfect.

In this episode, we’ll talk about:

You don’t need another diet. You need a lifestyle that works for YOU. And today, I’ll show you how to build one.

🔹 Listen now and start breaking free from the diet cycle today! 🔹

Previous Episode

Trailer: How to Eat Cake on a Diet

Finding balance in health and wellness doesn’t have to be overwhelming, and it definitely doesn’t require giving up the foods you love! How to Eat Cake on a Diet is your go-to podcast for real strategies to build a healthy, sustainable lifestyle—without falling for fads or quick fixes.
This podcast is brought to you by Project 10—the 10-week challenge designed to help you create lasting habits, not restrictions.

Hosted by Jody Chandler, this show is all about creating lasting change by focusing on habits, not restrictions. Whether you’re tired of the diet rollercoaster or just looking for practical tips to feel your best, we’ve got you covered.

What You’ll Learn:

Science-backed strategies for sustainable weight loss
How to build habits that fit your life (and stick with them!)
Practical ways to enjoy food without guilt
Real talk on overcoming common challenges like emotional eating and motivation dips

Each episode offers inspiration, tools, and actionable steps to help you ditch restrictive diets and embrace a lifestyle that works for you. If you’re ready to feel confident, empowered, and in control of your health journey, tune in now!

Project 10 is all about building a healthy relationship with food, learning to move with intention, and focusing on progress over perfection. It’s not about fad diets or unrealistic goals—it’s about finding a balance that works for you, your life, and your health.

🔹 Listen now and start breaking free from the diet cycle today! 🔹

Next Episode

05: Creating a Healthy Environment

Welcome back to How to Eat Cake on a Diet! I’m Jody, and today we’re talking about a game-changer for long-term success—creating an environment that supports your health goals.

Your surroundings play a huge role in shaping your behaviors, habits, and daily choices. It’s not just about willpower or motivation—it’s about setting yourself up for success by making healthy decisions the easiest option.

In this episode, we’ll cover:

✅ Why your environment matters more than willpower
✅ How small tweaks in your home, kitchen, and daily routines can make healthy choices effortless
✅ Simple ways to remove temptation and create an environment that makes consistency easier
✅ Why the people around you influence your success—and how to build a supportive social circle
✅ Practical, real-life strategies to make movement, stress management, and meal prep second nature

I’ll also share Donna’s story—a Project 10 challenger who completely transformed her eating habits without relying on willpower, simply by changing her environment.

If you’re tired of feeling like you have to fight yourself to stay on track, this episode will show you how to design a space and routine that works with you—not against you.

🔹 Listen now and start making healthy choices feel easy and natural! 🔹

🔹 Listen now and start breaking free from the diet cycle today! 🔹

How to Eat Cake on a Diet - 02: Building Habits, Not Just Diets

Transcript

This is How to Eat Cake on a Diet Podcast, the show where we talk about real strategies for creating a healthy, balanced life—without the fads and quick fixes. I'm Jody, and today's episode is all about building habits, not just diets. Did you know only 20-30% of people who lose weight through dieting are able to maintain their weight loss long term? If you've ever found yourself stuck in the cycle of losing weight, gaining it back, and starting over again, you know how exhausting and defeat