Learn more about habits with this collection
Understanding the importance of decision-making
Identifying biases that affect decision-making
Analyzing the potential outcomes of a decision
Tip One: Give It A Year
- Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off
- A year is not as long as it sounds with respect to your whole lifespan
- Trying to lose 100 pounds is not a ‘calories in, calories out’ weight loss – the root psychology needs to be addressed
- Weight loss has to come from a place of self-love and self-care, not self-hate and shame – explore therapy and emotional support throughout the journey
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Tip Seven: Your Impulses
- Create barriers between yourself and your impulses – your kids are not an excuse to eat poorly, they should be eating what you eat
- Don’t buy junk food or make them harder to access – your kids are not an excuse to eat crappy foods
- You don’t need to always tell yourself no: if...
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Tip Five: Calories
- Don’t drink your calories – if it’s too hard to only drink water, start by challenging yourself to drink 1 gallon of water per day as a priority in addition to whatever else you drink
- Avoiding calories in drinks can result in hundreds of calories per day and can help curb cravings
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Tip Nine: Protein
- Prioritize protein – eat protein first then move through the rest of the food
- Protein increases satiety and is critical for muscle and metabolism
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Podcast Key Takeaways
- You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline.
- 9 out of 10 tips are about improving self-awareness.
- Weight loss has to come from a place of self-love and self-care – not self-hate and shame.
- Exercise an...
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Tip Eight: The Eating Process
Eat mindfully – sit at a table, no phone, no television
We often eat quickly and in a stressed state which is bad for the digestive process and doesn’t give us a chance to process the feeling of being full.
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Tip Ten: Expert Help
- If you can, hire a nutritionist to understand the relationship between your mind and body when it comes to food.
- Get the 9 previous steps nailed down before hiring a nutritionist.
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Tip Four: Activity
- Increase activity throughout the day – add in 10 minute walks after meals, choose the stairs over the elevator, park a little further from the store
- It’s easier to stay consistent when you attach an activity to daily habits you already have
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Challenges To Weight Loss
- Though the methods are the same, there are significant psychological and behavioural challenges to major weight loss.
- Changing how we structure our day and move through social settings is a hurdle to weight loss.
- Weight loss takes time – it’s not about dropping pounds fast an...
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Tip Two: Discipline and Habit
- Understand the importance of discipline and habit, everything is easy when you start and feel motivated – long term success is hard
- Discipline means you do it even when you don’t want to, ask yourself what changes you can make now that are hard but realistic
- Build momentum by...
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Tip Three: Building Muscle
- When you start, focus on strength & not the number on the scale – building muscle speeds up your metabolism
- Strength is a good metric because you have to put in the work unlike weight loss where you can hack unhealthily
- One of the best ways to improve insulin sensitivity is t...
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Tip Six: Food
- Avoid heavily processed foods – they’re designed to make you eat more and are effective at doing so
- Don’t eat foods in wrappers & packages – don’t even worry about counting anything, eat as much as you want of whole foods
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Great tips on losing big.
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