One Hot Day Doesn't make a summer...
The All Or Nothing Approach
Ever had one “bad” meal on Tuesday and thought, “I’ll just start again on Monday”.
Or skipped one workout and decided, “Well, I might as well eat everything in the house”
That’s all-or-nothing thinking—and it’s one of the biggest reasons fat loss feels like a constant cycle of being “good” and then blowing it.
Why This Mentality Kills Progress
One off-plan meal isn’t the problem.
The problem is what happens after you decide the day is “ruined”.
That’s where progress actually gets undone.
Skipping one workout won’t derail anything.
Quitting for the rest of the week because you missed it will.
Fat loss is built on what you do most of the time, not what you do perfectly.
You don’t need flawless days.
You need consistent ones.
Falling Off the Wagon Isn’t the Issue
Torching It Is.
Messing up happens. That’s normal.
What holds people back is turning a minor slip into a full-scale write-off.
Instead of getting back on track, they decide the whole day — or week — is gone and double down on it.
That’s how one poor decision turns into five thousand extra calories and another “fresh start” following Monday.
How to Fix It (Without Starting Over Every Week)
This is the boring bit, but it works.
Overindulged at a meal? Fine. One hot day doesn’t make a summer.
Get back on track at the very next meal with a high-protein, high-fibre option.
Missed a workout? Don’t spiral. Training accounts for only around 5% of total calories burned, anyway. Go for a walk, skip dessert, swap some potatoes for veg, or choose a lower-calorie option later. Not because you “have to”, but because it stops you beating yourself up and turning one slip into five.
Zoom out. Fat loss happens over weeks and months, not individual meals or days.
Your Task for Today
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Notice when you slip into all-or-nothing thinking.
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When it happens, ask: “What’s the next best choice I can make?”
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Do one thing today that helps your tomorrow self: a decent meal, a short walk, or choosing not to make things worse.
Tomorrow: How to Build Momentum Without Relying on Motivation.
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