We use cookies and other tracking technologies to improve your browsing experience on our website, to show you personalized content and targeted ads, to analyze our website traffic, and to understand where our visitors are coming from.
Ever find yourself crushing your day… only to crush a bag of snacks at 9PM?
That’s emotional eating.
It’s one of the biggest reasons fat loss efforts stall, and most people don’t even realise it’s happening… until it becomes a habit.
But you CAN take control.
In this edition of Transformation Thursday Newsletter I’m going to share a few tips to help navigate the evening cravings and build better coping mechanisms.
Let’s dive in…
---
3 Ways To Feel, Look & Perform Better
1. Name What You’re Really Hungry For
Emotional eating often disguises itself as physical hunger, but it’s usually a craving for something else like relief, rest, control, or reward.
Before reaching for a snack, pause and ask: “What am I actually feeling right now?”
Becoming aware of the emotion helps you respond with intention, not impulse.
2. Replace the Snack with a Power-Down Ritual
Most people don’t fall off at breakfast, lunch, or even dinner…
It’s that final hour before bed; when the house is quiet, the day’s stress hits, and the cravings creep in.
Build a new “off switch” for your day: try stretching in front of the TV, journaling for 5 minutes, or brushing your teeth straight after dinner.
Create a new habit that signals: “Eating is done. I’m winding down.”
3. Stop Rewarding Exhaustion With Food
It’s common to feel like you “deserve” a treat at the end of a hard day especially if you’ve been giving to everyone else.
But food isn’t a reward when it leads to regret. The real reward will happen down the line if you stay aligned with your goals.
Try this line: “I’ve fuelled my body. What I need now is rest, not more food.”
When you change the way you speak to yourself, you change the way you act.
---
Want To Accelerate Your Results In 2025?
If you’re enjoying this Transformation Thursday newsletter and want to get into the best shape of your life in 2025, you may be interested in our flagship programme, RNT Pro.
We specialise in helping real people with real lives get real results, and we’ve proven it over and over again with nearly 4000+ success stories.
My team and I are always sharing screenshots in an internal channel called #wins. Here’s a few to inspire you this week…
1. Wearing a Bikini For First Time in 30+ Years
This is what it’s all about - super excited for Kim to crush her upcoming shoot. I recorded a podcast with her this week and it’s going to be a big one!2. The Physical Is The Vehicle!
Just some of our RNTers doing bucket-list-worthy things… The physical is the vehicle!3. Strength Across The Board
On the latest episode of RNT Fitness Radio, I’m joined by long-time RNTer and physician, Roya Javid, to explore what life has looked like since first starting her journey with us at the end of 2021.
After being diagnosed with scoliosis at age 12, Roya spent much of her life battling chronic pain. Then, following the pandemic and a rotator cuff surgery in 2021, she began gaining weight and losing structure.
With years of diet attempts behind her, she was searching for a sustainable solution and that’s when she came across RNT after taking one of our quizzes, which we’ll link in the show notes.
Fast forward to today: at 52 years young, Roya is still in the best shape of her life. She’s maintained a bikini-body physique year-round, all while juggling motherhood, running multiple businesses, launching a non-profit, and enjoying complete food freedom.
If you’ve ever wondered what the strategies behind long-term success look like with the RNT Transformation Journey, this episode is for you.
Akash Vaghela has spent 10+ years transforming bodies and lives around the world, and in May 2017, founded RNT Fitness to serve this purpose. His vision is to see a world transformed, where ambitious high performers experience the power of the physical as the vehicle to unlock their real potential. He’s the author of the Amazon best-selling book Transform Your Body Transform Your Life, which explains his unique and proven five-phase methodology, is host of the RNT Fitness Radio podcast, has been featured in the likes of Men’s Health and BBC, whilst regularly speaking across the world on all things transformation.
.jpg)
Akash Vaghela
·
Aug 7th, 2025
.jpg)
.png)
.jpg)