Ariane Hundt

05/05/2024

Based on todays survey, 71% of you are NOT happy with your workout results!

➡️This confirms that frequency, duration and intensity have nothing to do with your results.

⚡️An effective workout has to be just that: effective.

🌈 BUT, how do you know what’s the right workout to lose fat and build muscle?

✨An effective workout has 4 specific signs:

1️⃣You get hot/sweaty.
2️⃣Your muscles burn.
🔥3️⃣You feel the heaviness of the weight through muscle fatigue and muscle failure.
4️⃣You are breathless.

🏃‍♀️Doing cardio alone won’t deliver that because it leads to muscle loss.

🏋️‍♀️Strength training can deliver it, 🙌but you need to create the above 4 signs.

🛏️Too little rest or recovery will slow progress.

😓Too much intensity will trigger appetite spikes and sugar cravings.

👩‍💻Too little intensity won’t produce enough muscle damage.

😍I know… it can be heard to know what’s right for you, especially once you hit your 40s and hormone changes can add additional challenges.

💜That’s why I’ve created this brand-new workout program. I want to take the guesswork out, deliver simple and yet super effective routines.

🌸🌸I want to help you save time and give you your life back.I’m talking 15 minutes 3x a week.

If you want to see for yourself what kind of workout I’m talking about, try it out.

Comment ‘tester’ below and I’ll send you a workout to try out every Sunday for the next 3 weeks.

All you have to do is try it out and give me your honest feedback.

Are you game?

03/27/2024

👉So many women struggle to make sense of their symptoms going through perimenopause and menopause.

❓Whether it’s belly fat storage, poor sleep, hot flashes or mood changes, the conventional notion is that it’s just what it is.

Suck it up or take hormone replacement therapy. 🥹

🌈But, there’s so much that you can do to navigate the hormone changes and take charge. Understanding what these changes are and what you can do to get your body and mind into better balance puts the power in your own hands. 🔥

👉👉That’s why I’ve created a Free Menopause Guide to help you sort through the most common challenges:

⭐️What changes can I expect?
⭐️What causes these changes?
⭐️What nutrition steps can I take to stay strong, lean and healthy?
⭐️What workouts are ideal for me?
⭐️What supplements can help ease symptoms?
And more..

Click the link to receive your
Free Menopause guide
https://mailchi.mp/853f67c5f93a/free-menopause-guide

04/17/2023

What’s the PERFECT Workout Schedule?

💪If you want to be strong and lean, you want to be intentional about your workouts.

🙈Throwing random classes together, spending hours on exhausting cardio or pushing yourself too hard can backfire and create stubborn body fat.

👆When you learn to choose the
⭐️right type of workout
⭐️the right frequency, and
⭐️the right intensity

… and match your approach to your hormones and stress level,

you can lose fat and build tone and definition with ease. 🏋️‍♀️

🥸It all sounds complicated.

BUT…

I’ve put together a Workout Planner Cheat Sheet.🔖

😌It makes it easy to know what your body needs.

‼️No more wasting $ on classes.
‼️No more wondering if your routine will ever produce results.

🌈See your body get leaner, stronger and fitter.

➡️➡️➡️Get your FREE Workout Cheat Sheet here: https://mailchi.mp/arianehundt.com/free-workout-planner

Enjoy!

Cheers, Ariane

02/06/2022

If you’ve been focusing your workouts on cardio alone, then don’t be surprised you’re feeling flabbier or losing muscle tone.

If You're Not Seeing Definition, Here's Why...

MUSCLE LOSS  | Long drawn-out cardio sessions promote muscle loss. Extensive cardio releases the stress hormone cortisol, which triggers fat storage in the belly and muscle loss. It also makes your body use protein (from muscle) for energy.

LONG TERM CORTISOL RISES | If you are puffier in the face and waist, chances are your workouts have been too intense.

Limit intense sessions to 2-3x a week and add in more recovery days to promote recovery and muscle growth.

STRESS ON THE HEART | Recent research has shown that lasting stress on the heart can lead to something called ‘athletic heart syndrome”. Your heart becomes enlarged in order to keep up with the stress placed on it. It can also lead to an increase in your body’s stress response (high cortisol and adrenaline) and result in irregular heart beat.

If You Want To Get Leaner & More Defined, Ask Yourself Regularly...

• Is my workout routine changing my body (are you getting leaner, fitter, stronger, more powerful?)

• Do I feel energized after my workouts?

• Do my workouts keep my Appetite, cravings and energy in check?

• Do the workouts challenge me enough to promote ongoing change?

• Is my workout regimen sustainable at this level?

If the answer is YES, you are on a good path.

If you answered NO, then it’s time you pick the right workout for your metabolism and goals.

02/05/2022

Here’s my favorite breakfast smoothie recipe:

🌟1 handful of spinach
🌟1 cup frozen butternut squash
🌟1 cup frozen cauliflower
🌟1/2 avocado
🌟A few berries
🌟Vanilla Protein Powder (I like Vital Proteins Collagen right now)
🌟Add water, unsweetened coconut milk or unsweetened vanilla almond milk
🌟Blend and enjoy

I typically fast until lunch since I’m not hungry, but when my body is under greater stress, I start the day with a smoothie.

What’s triggering stress amd blood sugar issues?

➡️More intense workouts or hikes
➡️sleep deprivation
➡️worry or other mental stress
➡️unbalanced eating
➡️ dieting while working out hard

This smoothie comes out to about:

20-25g of carbs
20-30g of protein (depending on how protein powder you add)
15g of fat (depending on size of your avocado)

This ratio is ideal for a balanced meal that leaves you with a balanced blood sugar.

Keep in mind that liquids never fill you up as long as solids as there is barely any digestion needed for blended foods.

So, the satiation may last less than 3 hours.

If you’re looking for a post-workout smoothie, up the carbs to get your blood sugar back up. You can add 1/2 or a full banana.

Cheers!

02/04/2022

I CAN’T HAVE COOKIES!

Have you ever started a diet and told yourself that you can no longer have your favorite treats?
I’m giving up cookies. I’m done with those chewy, gooey, delicious treats. I can’t have them ever again because they make me fat even.

Has that worked for you (for longer than a few days…)?

Our brain is not unlike a toddler who is told not to do something. What do you think would happen if I told this little guy NOT to paint his arms…? Exactly, we’d have this brown mess all over the walls!

When we think “I can’t have a cookie”, all you can think about is the cookie in all it’s deliciousness. Before you know it, you’re head first in the cookie container and not just eating one, but the whole darn package.

Why does that happen? Our brain does not process negatives. When you say: “don’t think of the cookie”, all you can think about is the cookie.

Don’t eat bread or pasta or have that beer. The more you focus on what you CAN’T have, the more you’ll think about it.

So, how do you stop focusing on those foods you want to eat less of and be less tempted by?

You focus on the many foods you WANT to eat. The foods that allow you to feel full, energized, light and fit. The foods that allow you to feel balanced and lean. The foods that help you achieve the body and health you have always wanted.

A focus on fibrous vegetables, such as broccoli, asparagus, mixed greens and lean proteins, such as chicken, turkey, fish, and eggs will allow you to feel full quickly. This combination is self-limiting. There’s only so much broccoli and chicken breast you can eat before you’re full. I haven’t seen anyone binge on broccoli yet….

Does a balanced diet include treats here and there? You bet, it does. It’s all about the right dosage. And, when they’re eaten with enjoyment and not with guilt, you find yourself getting lots of enjoyment out of litt.e

So, make sure you focus on what you WANT to eat. You can have your cookie here and there too - guilt-free. But, what ultimately makes you feel and look like a million bucks is good food eaten with a healthy mindset.

02/03/2022

What’s the best lower body move?

Anybody remember the shaky legs after my Brooklyn Bridge Boot Camp workouts…?

The Wall Squat takes the cake when it comes to firing up the lower body muscles.

You can do it anywhere. It requires no equipment. You just need to endure at least 30 seconds or whatever it takes to send your muscles shivering into overdrive.

➡️Sit against a wall, legs in a 90 degree angle.
➡️Press your feet firmly against the floor
➡️Keep your knees above the ankle
➡️Press your upper back and shoulders against the wall, along with your lower back
➡️Pull abs in tight
⏫Lift heels up if you want to work your calves more

Take a 20 second break and go again.

Repeat for a total of 3 reps.

Hold until your legs shake, get hot and you feel a burning sensation. You will feel your internal heat rise and those 4 signs are a guarantee that you’re firing your up metabolism big time once the workout is done.

Working the lower body muscles gives you significantly bigger bang for your buck because these are the biggest muscle groups.

Working them will create a much greater afterburn - the calories you burn in the hours and days after your workout as a result of the intensity of the workout you completed.

Give it a go! How long did you last?

,

02/02/2022

You ate too much?

We’ve all been there. We can all move beyond a huge meal without jumping on the next diet to undo it. No need to exercise for hours as punishment. No need for guilt.

Remember that eating just one salad doesn't make you lose 10 lbs,
just as eating a pizza 🍕 doesn't mean you should end your journey towards feeling fit and healthy.

Just as you don't break up a relationship over one little fight or get fired from your job for a little mistake, having a cheat meal or missing a few workouts is meaningless because we are talking about something you will be doing the rest of your life.

A missed workout may feel like a big deal in the context of one week or in the context of a 6-week program, but whether you skip one or ten workouts is meaningless if you will be working out for the rest of your life.

Because a fit body is the result of what you do consistently- not perfectly.

Are You With Me On This?

We are all human, we will mess up sometimes and we can move on from it in a matter of 2 minutes. We can continue to make progress, learn, adjust, and fine-tune until we reach our happy place.

Tag someone who needs to hear this!

02/01/2022

My sugar cravings always derail my diet.

This is one of the most common issues I hear from people on a diet.

Sugar cravings are caused by a number of issues. When we can identify them and resolve them, we can make lasting progress.

Here are the most common reasons for SUGAR CRAVINGS and how to FIX them:

1. YOU STEPPED UP YOUR EXERCISE INTENSITY & FREQUENCY. Eat more veggies and more protein, especially right after your workouts.

2. YOU ARE NOT SLEEPING ENOUGH.  Lack of sleep can raise your cortisol levels. This hormone not only makes you store belly fat, but it also creates blood sugar imbalances, which result in sugar cravings and increased appetite. Sleep more!

3. YOU ARE ABOUT TO GET YOUR PERIOD.  In the week before your period, estrogen and serotonin levels drop, which can trigger sugar cravings. You can feed those sugar cravings without negative impact with dark cocoa. It boosts your mood, feel-good hormones and addresses sweet cravings before you reach for the candy bars. Some ideas to incorporate dark cocoa (zero sugar, by the way) : Hot or cold cocoa: Mix dark cocoa powder with unsweetened vanilla almond milk and stevia. Make a cocoa pudding by blending dark cocoa powder with 1/2 avocado, 1 cup unsweetened vanilla almond milk and a few ice cubes in a blender or NutriBullet. Creamy and sugar free. I love Lindt’s 90% chocolate bar. 1-2 squares do the job right away. No need to grab anything sugary.

4. YOU'RE GOING TOO LOW-CARB.   Eating too few carbohydrates while exercising intensely will not only make you ravenous but can also inhibit muscle growth. Eat more on exercise days and less on rest days and you have your metabolism working overtime for you. 

5. YOU’RE STRESSED OUT EMOTIONALLY.  Physical stress & emotional stress can both raise your cortisol and adrenaline levels. As a result you crave sugar and starchy comfort foods. Manage your stress by addressing the issues that cause you to react with food and food will no longer be your go-to fix.

01/31/2022

What’s better for fat loss - cardio or strength training?

Lots of people enjoy tracking their calorie burn. After all, if you burn 3,500 calories, you lose one pound of fat, right….?

Nope. I learned that 20 years ago as a trainer. Now we know that fat loss isn’t just the result of calories reduced, but about the hormones you turn on and off.

Doing strength training doesn't burn nearly as many calories as cardio DURING the workout, BUT you continue to burn calories from strength training for at least 48 hours AFTER. Your muscles are repairing the damage created during the workout. Your metabolism is revved up, trying to rebalance the carbs burned during the workout and fatty acids are dumped into the system to keep your energy supply up. There's a lot going on metabolically after the lifting session that you're not getting after cardio.

Cardio burns more calories DURING the workout, but that burn pretty much stalls once you're done. If the workout was super intense (long-distance run, spinning, HIIT), you will burn through a lot of carbs (in your blood stream and in your liver), BUT you will also kick up your stress hormones adrenaline and cortisol. They help your fat cells dump fat into your blood stream during the workout. BUT, these hormones will stay elevated after intense cardio sessions and can stall fat loss, such as: increased appetite, increased sugar/carb cravings, energy drops, stubborn fat storage (especially in unusual areas, such as upper back/"bra fat", underarm fat, lower back fat, thighs and butt). Even worse, if these stress effects linger, you may experience digestive issues, hormonal imbalances, cycle irregularities, fertility issues, thyroid slow-down, mood changes and feeling like you’re an alien in your own body.

That's why strength training wins out against cardio when it comes to fat loss. Especially in stress-sensitive groups, such as peri-menopausal/menopausal women, new moms, breastfeeding moms and Type A personalities and those with a history of yo-yo dieting and intense exercise.

01/29/2022

Everyone should enjoy their croissant as much as he does.

Do you feel guilt when you eat something ‘not on the plan’?

Do you spend more than 30 seconds ruminating over your indulgence?

Do you beat yourself and label yourself as ‘bad’, ‘weak’ or a ‘failure’ because you have done it yet again?

So many people go through this cycle of restriction, then overeating/bingeing and then feeling guilty and defeated….Only to repeat that cycle again.

Guilt is a feeling that isn’t useful in the fatloss process. We feel bad for something we CHOSE to do consciously (unless someone tied you up and forced pizza 🍕 down your throat…).

We feel bad for having done something that doesn’t fit into our ‘plan’ and when we do it anyways, we beat ourselves up.

Did you notice that guilt makes you repeat the unwanted behavior again instead of stopping you?

Imagine your friend shows up for dinner late. You tell him you’re upset he’s late and he apologizes.
Then, after the meal you bring it up again. And then, once more the next day you call him to let him know how disappointed you were.

Do you think that friend wants to do better next time and show up on time?
Or, do you think that friend is perhaps a bit p’d off at your out of proportion response and not very motivated to please you again next time….?

The answer is obvious here, yet when it comes to our food choices, we do it to ourselves, slowly chipping away at our resolve to do better.

Can I suggest a better way?

1. Learn what triggered the craving.Perhaps PMS hormones or low blood sugar or sleep deprivation or stress?
2. Fix the trigger and set yourself up better for next time.
3. Balance out an indulgence by making the next few meals that follow more balanced (lean protein and fibrous veggies).

That’s it. Move on. Don’t start the diet on Monday. Don’t get the whip out. Don’t be that terrible friend to yourself…

Tag someone who needs to hear this 💕

01/28/2022

No such thing as restarting.

Self care isn't a program where you only get to participate if you've been 'good'.

It’s a life-long effort.

When you make poor food choices you get to learn how they truly affect you - both physically and mentally. It’s a great chance to ‘dance in the rain’ and make progress while being imperfect if you just move on.

Here's your take: “I screwed up and ate too much of the bad stuff. Now I have to start over and try to be perfect again.”

Here's my take: You experienced the sugar cravings that can show up right before your period. Chances are you didn't address them with dark chocolate or the special dark cocoa drink, but went for stuff that made you feel bad afterwards - both physically and mentally. It happens. What’s done is done.

But you can take charge again with the very next meal. Make it a balanced one to get your blood sugar balanced and your cravings will be in check. You just learn from it, plan better for your next period and move on.

You're thinking like a dieter who is either on a diet or off. Neither is sustainable for long periods.

Start thinking like an athlete. Athletes feed themselves for performance. When they indulge, they time it around bigger exercise events. They don't beat themselves up after an indulgence, but rather use it to refuel.

Energy spent on feeling bad about yourself is wasted energy. It won’t change the past.
Simply try to do better next time and aim for 80% effort, not 100 because 100% is neither realistic nor something that’s fun working towards.

Lastly, nobody boots you 'off the program' if you're less than perfect. If you find yourself constantly ‘failing’, then it’s time you assess the high standards and ‘rules’ you set for yourself that qualify whether you’re still on the program or off.

The idea of ‘falling off the wagon’ is just happening in your mind. No food police that judges you, other than yourself.

Progress is imperfect.
Perfection stops us from trying to be better.

01/27/2022

We often view working out as an option rather than a routine part of our day.

We get into daily discussions with ourselves: Should I work out? When should I do it? Do I even feel up to it....?

We actually entertain all these thoughts even though we know it’s always a good idea.

And then we discuss them until we have spent all our energy deciding it’s not going to happen, even though we know full well that even a 5-minute workout makes a huge impact on our energy, mood and muscle.

But, what would happen if we moved a workout from the ‘OPTIONAL’ category into the "MUST DO" category, along with brushing your teeth, going to work, taking a shower, going grocery shopping...

Do you have a daily discussion with yourself about any of these? Do you need to be motivated to take a shower....?

I doubt it…

You don't need to be motivated to work out. You just do it (i should trademark that phrase… 😂).

Don’t get into draining discussions with yourself whether a workout is a good idea or not.

Use that energy for your workouts. You already know what it does for you and that feeling is a non-negotiable if you ask me.

01/26/2022

Years ago I went from lean to 15 lbs overweight even though I exercised 14 hours a week.

That doesn’t make any sense, does it?

Well, it does to me now. This experience allowed me to understand that weight loss isn’t about calories or how much you exercise.

Your workouts need to match your metabolism to be effective.

What does that mean?

Workouts affect people differently. Your friend might see some great results doing Peloton or Crossfit, but if you fall into the below categories, chances are you’re struggling to see the changes you want:

* You haven't been sleeping enough or quality of sleep is poor

* You currently or in the recent past have experienced intense emotional or physical stress

* You exercise intensely and cut carbs very low

* You find yourself binge-eating frequently

* Your appetite and sugar/carb cravings are intense and energy is low

* You're a new mom or breastfeeding

* You're peri-menopausal, in menopause or post-menopausal

* You're on days 21-7 of your cycle (more carb sensitive, lower estrogen, more water retention and bloat, increases sugar/carb cravings)

Why?

The above mean you are in a state of stress and/or stress-sensitive. When stress is high, your body pumps out adrenaline and cortisol, two stress hormones. When both are elevated for longer periods, they stop fat burning and put you into fight-or-flight mode. In that state the body holds on to body fat as a survival mechanism and kicks up cravings for sugar and starches, while making your body fat more stubborn.

Even worse, if the stress is prolonged for weeks or months at a time, more serious down-stream effects can occur, such as issues with your thyroid issues, auto-immune disease, digestion, fertility, hormones, and even anxiety and depression.

My 12-week Transformation program helps you match your workout to your metabolism.

Learn how to resolve stress-induced stubborn body fat and finally get your appetite and sugar cravings under control.

Info on pop up on my website: www.arianehundt.com

01/26/2022

My New 12-Week Transformation Program is Finally Here!

* You want a firmer and leaner body.
* You want to have boundless energy to make it through your day and run around with your kids.
* You want to make your family proud and set a good example for them.
* You want to feel confident in your clothes and be the best version of yourself.

Is it possible to do it all without spending at least an hour a day in the gym and constantly dieting?


The Answer Is YES!

It took me many years to finally understand the truth behind weight-loss, health, and happiness for women...but luckily it doesn’t have to take you that long!

For years of my young adult life I tried everything to get the hourglass body I was looking for.

You might feel like you’ve tried everything too. But there are a few secrets to weight loss that no other program or plan is going to tell you about.

Because if you don’t know the only real way to start your body’s fat-burning, muscle-building engine...

You will keep spending more money on classes, programs, and diets that give you generic advice or plans.

And that money you should be spending on yourself and amazing experiences with your family and friends!

THIS PACKAGE INCLUDES:

* My Classic Weekly Workout Cheat Sheets for 12 weeks that include quick, simple workout videos, proven to get you leaner, stronger and more defined

* Essential knowledge on how to work with your hormones that will guarantee you never have to try another diet or workout program ever again

* Learn how to match your nutrition to your workouts

* Biohacking tips to effectively deal with physical and emotional stress (And not let it ruin your day)

* Options to customize each workout based on your unique metabolism and hormonal situation (understand what to do in menopause, peri-menopause, as new mom, as stressed out New Yorker....)

https://mailchi.mp/arianehundt.com/my-new-12-week-transformation-program-is-finally-here-details-inside?e=e72b059d6e

THIS PACKAGE INCLUDES: My Classic Weekly Workout Cheat Sheets for 12 weeks that include quick, simple workout videos, proven to get you leaner, stronger and more defined Essential knowledge on how to work with your hormones that will guarantee you never have to try another diet or workout program ev...

01/24/2022

Are you eating ‘healthy’ but not losing weight? Here’s why.

01/22/2022

Weighted squats.

I’m trying to make the most of this phase where he wants to be carried everywhere. “Shoulders”, he insists when we go for a walk. I guess it’s the most comfortable place to eat his croissant 🥐…

01/19/2022

Are you a diet perfectionist?

 
When we start a new diet or exercise program, many of us aim to start out perfectly. We put in 100% effort. Then - boom - something happens. You skip a workout or stuff your face with a piece of cake. You feel you messed up.

What You Do At This Point Determines Everything.

You’re at a crossroad and choose between letting the guilt take over or doing something that’s really simple, yet groundbreaking.
 

OPTION 1 | You let the 'screw-up' change your future and say: 'I can’t believe I ate cake. What is wrong with me? I can't stick to this. Why is his so hard? Why did I do that....what's the point of it anyways...?" That's a classic result of the "F #$* It Moment" (Excuse my English, but you know what I mean, right?)

As a result of these guilty thoughts (and by the way, you CHOOSE to allow these thoughts to become your truth), you choose to go back to your old ways, eat more junk, skip more workouts, beat yourself up and justify it all by saying that it's just too hard and you'll never change. You know where you'll be one year from now, right? Right where you are now. Or worse off.

OPTION 2 | Consider it a lesson and look at it clinically: "I ate that cake because I hadn't eaten in 6 hours and my blood sugar was low. I’ll have to eat more frequent meals.

Or, I had PMS cravings and didn't handle them ideally. Next time I'll have some dark chocolate on hand to kill the cravings.

Or: I just didn't have the energy to work out and that's ok because sometimes rest is more important given my stress levels.

Or: I had a slice of cake because it was someone's birthday and now my blood sugar is so low, I feel worse than I felt in a long time. I don't want to feel this way again for a long time.”

Let go of the guilt and shame. It will only make you pick even unhealthier ways to make up for your perceived ‘mess up.

Whatever it is, LEARN FROM IT and then CHOOSE A BETTER ACTION next time. THEN MOVE ON.

Who’s with me? Tag someone who needs to hear this.

01/17/2022

By far my most favorite family activity: Our hikes.

We spend hours in all kinds of weather, sharing with the boys our love for exercise, connection to nature, the grounded feeling and physical challenge all at the same time.
It also brings back such fun
memories of adventure on our roadtrip just a few months ago.

I can’t wait to explore more of this beautiful country with my boys and our dog.

What is something you do with your kids that feeds your soul?

01/15/2022

It took a while to feel settled after our move. Most things didn’t turn out as expected.

But, as it turns out, there is usually a reason for things not working out as planned.

I had forgotten that some things show up in their time, not my time or in New York City speed. And others turn out much better than expected.

What got in my way of enjoying the initial time here was my impatience.

And, when things didn’t pan out as planned or expected, and when the unknowns just wouldn’t turn into certainty, I quickly shifted into hopelessness.

I’m grateful for the lessons that continue to show up. I’m grateful that we get to do over our life and bit by bit shape it and build it and make it something that resonates with us on so many levels.

In the meantime, I’ve come to love my morning stroll with my little man and our dog on the hill behind the house, overlooking the sea, grabbing a coffee and croissant.

01/14/2022

Every meal is a chance to get into fat burning mode. Learn how in 3 minutes.

01/13/2022

It’s been a while since I’ve done conventional workouts. I slip in moves here and there during the day and build them into walks with the dog and kids.

My little man enjoyed the walking lunges so much, he kept saying’ more mommy’.

And so I did 80 and now I’m afraid of how my butt is going to feel tomorrow 😂

01/13/2022

That’s a great realization. Perhaps this analogy will help put things into perspective:

There are people who never start saving for retirement because they think they don't have enough to put some away. Because they start late or never, they never accrue enough interest to have a good retirement amount.

Then, there are those that put away just $10 a month from the get-go and that accrues interest and grows, even though it's just a small contribution.

But, that person actually ends up reaping major benefits because of the small, yet regular, contributions early on. They create a snowball effect.

Which one do you want to be...?

As for the anger, you really can't get upset with yourself for a choice you made consciously.

If you chose to procrastinate, then that's done. Just move on and start. Anger and guilt only make you want to go into "I have to make up for my mess-up" mode. That leads to restriction, deprivation and ultimately binges or unhealthy ways to see results. You already know that isn't the path you want.