09: How to Get Back on Track

01/21/25 • 19 min

In this episode of the How to Eat Cake on a Diet podcast, Jody tackles one of the most common struggles in any health journey—falling off track. Whether it's binge eating, skipping workouts, or letting hydration and nutrition slip, we’ve all been there. Jody explains that falling off track doesn’t mean failure. Instead, it’s a natural pause, and the real power lies in learning how to reset and regain momentum.

This episode dives deep into:

The power of momentum: Why it’s so hard to stop negative patterns but how even the smallest positive actions can create a snowball effect.
Interrupting the spiral: Practical steps to break out of the guilt-shame loop and start making aligned choices again.
Compassion over criticism: Reframing the narrative from self-punishment to self-kindness, creating a mental environment for sustainable progress.

You’ll also learn how biology and psychology can make it feel harder to bounce back—and why understanding these forces can help you work with them instead of against them.

🔹 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

This episode dives deep into:

The power of momentum: Why it’s so hard to stop negative patterns but how even the smallest positive actions can create a snowball effect.
Interrupting the spiral: Practical steps to break out of the guilt-shame loop and start making aligned choices again.
Compassion over criticism: Reframing the narrative from self-punishment to self-kindness, creating a mental environment for sustainable progress.

You’ll also learn how biology and psychology can make it feel harder to bounce back—and why understanding these forces can help you work with them instead of against them.

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

Previous Episode

08: Mindset Matters Most

In this episode of the "How to Eat Cake on a Diet" podcast, we delve into why mindset is the cornerstone of achieving and sustaining health goals. Host Jody emphasizes that true transformation begins in the mind—not just with physical actions. Success in health, weight loss, and well-being depends on developing a resilient, growth-oriented mindset that fosters self-belief, persistence, and self-compassion.

Jody explains how negative self-talk, rooted in self-criticism and harsh judgment, often undermines progress by triggering feelings of guilt, shame, and defeat. This cycle keeps many people stuck, believing they’re incapable of change. However, research shows that self-compassion, not self-punishment, fuels lasting motivation and resilience. Listeners are encouraged to shift their thinking, reframing setbacks as learning opportunities and treating themselves with the same kindness and support they would offer to a friend.

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

Next Episode

10: How to Get and Stay Motivated

Welcome to the How to Eat Cake on a Diet podcast, where we explore the messy, transformative process of health and weight loss. I’m Jody, and today, we’re diving into one of the most misunderstood topics: motivation. Whether it’s eating better, moving more, or tackling life’s to-do list, motivation often feels fleeting. But here’s the thing: motivation isn’t magic—it’s something you can cultivate and use to your advantage.

In this episode, we break down the science of motivation, how to harness it, and what to do when it’s nowhere to be found. From understanding intrinsic and extrinsic motivation to practical tips for eating better and moving more, you’ll walk away with actionable strategies to fuel your journey.

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

How to Eat Cake on a Diet - 09: How to Get Back on Track

Transcript

Welcome to the How to Eat Cake on a diet podcast, where we dive into the real, messy, and transformative process of health and weight loss. I'm your host Jody and today’s episode is for those moments when you feel like you’ve completely fallen off track. You’ve stopped walking, you’re binge eating, takeout is your new best friend, and hydration? What’s that?

If this sounds familiar, keep listening, because we’re talking about how to break the cycle and get back into your groo